PREGNANCY
fi t n e s s
TIME TO HEAL
Keen to get back to exercise?
Take heed of this safety advice
from Brit Williams.
Overexertion during your
postpartum period can be very
dangerous. A slow, steady
recovery is always better than a
sprint start with setbacks. Watch
for the following symptoms of
physical stress and remember
to heal before you hurry.
●Bleeding hasn’t eased off
within two weeks of birth.
Consult your doctor if it remains
heavy or becomes heavier.
●You’re leaking urine during
or after exercise. Prioritise your
Kegel exercises and bodyweight
exercises with pelvic floor
integration before adding
load or impact.
●There is doming in your
abdominals. Your core is not yet
strong enough to contain the
intensity of intra-abdominal
pressure. Regress your core
exercises to avoid doming.CHEMMY ALCOTT,
former Olympic skier‘It was really important for me to
keep my identity throughout both
pregnancies [Locki is two and
Cooper is four months] – staying
fit before and after labour was
integral to that. I’ve been really
lucky that I was able to continue
doing the sports I love during
pregnancy – I lifted weights,
played tennis, used the Pilates
reformer and even skied in a safe
and controlled environment. Since
having Cooper, I’ve invested a lot
of time in doing Pilates. Of course,
I’m still out on the slopes skiing,
but Pilates has been crucial for
rebuilding my core strength
and aiding my recovery.’POST-NATAL
DAME JESS ENNIS-
HILL, former Olympic
heptathlete‘Exercising during pregnancy gave me
more energy and a huge sense of
achievement – even if I’d only done 10
minutes! I was then able to get back
into exercise at a better level after I
gave birth... I didn’t know what to do
after I gave birth and I wanted to start
doing core exercise, but needed to
know how to do the right things
to avoid long-term issues. I wanted to
share the information and advice I was
given, so it’s all on
the app [jess’ new
app, jennisfitness.
com]. After 0-6
weeks, when you
feel comfortable
and ready to
start exercising,
there’s a
programme for
switching your
abdominal
muscles
Readers should seek the advice of their doctor or medical professional before starting any exercise routine. Pre- and post-natal women, in particular, should ensure they’re cleared to exercise by a medical professional.back on.’
given, so it’s all on
the app [jess’ new
app, jennisfitness.weeks, when youCARLY ROWENA, fitness influencer
‘Exercise was a vital part of my pregnancy as it gave me the mental
freedom and endorphin-boost I needed to feel like myself. Post-
pregnancy, I recommend pelvic floor workouts and walking a lot until
your six-week check-up. After then, do compound movements such as
squats and lunges, as well as posture workouts to help regain your
balance. Avoid heavy impact movements, especially running, until you
can hold your pelvic floor for 30 seconds.’EXPERT TIP
Anya Lahiri, Barry’s Bootcamp master trainer, says staying fit will boost
post-natal recovery: ‘By staying active I managed to have a very easy
pregnancy. It was incredibly helpful in my recovery, too. Find an
instructor or PT who is qualified in post-natal fitness so you can talk
through any concerns. Don’t second guess anything or follow online
plans unless you’re certain they’re credible and safe.’IMAGE:Courtesy of Carly Rowena