Postpartum exercise

bcccc · 2020-10-03T12:25:47+00:00

Hi everyone I'm currently 35 weeks pregnant and was wondering how you lost weight after birth? I most likely won't feel up to it for a while but I would love to start exercising to feel better about my body. I used to go to the gym way before getting pregnant but I never did any exercises in particular just went for fun. I would like to be outdoors when exercising and I know everyone is different but did you notice much difference in your body after going on a long run or a bike ride? Or any exercises that you did would be appreciated. I want to mostly tone up as I've gotten a bit flabby lol. Thanks.

Original poster

bcccc · 04/10/2020 08:20

@Sairafina

My weekly indulgence has been having my yoga teacher come to my house once a week for a one to one session. Has been a lifesaver through pregnancy and definitely hoping to continue once the baby is here.

That sounds so good. I've always wanted either a personal trainer or a yoga teacher, someone that can just show you what to do.

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Original poster

bcccc · 04/10/2020 08:19

@Nackajory

This isn't outdoors but I've recently started agility training on YouTube. It is really effective at toning your core and is a perfect complement to running and cycling. Plus you can do it while your baby is in the room or asleep in another room so very easy to slot in to the hectic first few months. Try it a couple of times a week in addition to your outdoor activity. Its free and it's really effective. I do Evolve, I'm sure there are others. I only do about half an hour of a 45 min class due to time constraints but it's made a massive difference to me.

I'll give it a go, thank you! It's great how we can do things from the comfort of our home. I've always wanted to try online exercises but never know which ones so I'll take a look.

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Original poster

bcccc · 04/10/2020 08:18

@MoonDelay

Thank you! X We should do it together then 😆 Trouble is I have other little ones running about so unless it's glued to the ceiling I'd probably have to use it outside anyway, ha!

Yess haha motivation! Lol that does sound tricky you probably never get 5 minutes to yourself with the other LOs.

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Original poster

bcccc · 04/10/2020 08:16

@FusionChefGeoff

I'd definitely look at getting stuff to have at home as it's so much easier to do if you only have to find 30 minutes instead of 2+ hours to travel, gym, shower, travel etc.

However!!! Your body will have changed in so many ways post pregnancy and some you might not know about so be very very careful. I have a diastasis recti and some kind of Uber extended hip flexor / IT band issue which I didn't find out about until it had caused me some other fairly permanent injuries elsewhere

Yoga is a brilliant way to slowly knit back your core and test if there's any other weaknesses before you start on anything too serious.

That was my thought, I don't even have to go anywhere I can just get on, baby can watch😆. And that sounds awful I'm sorry you're dealing with that, I'm hoping everything goes as smoothly as possible but expect the unexpected. I could try yoga I've never done it before but it does seem relaxing.

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Sairafina · 03/10/2020 22:09

My weekly indulgence has been having my yoga teacher come to my house once a week for a one to one session. Has been a lifesaver through pregnancy and definitely hoping to continue once the baby is here.

Nackajory · 03/10/2020 21:44

This isn't outdoors but I've recently started agility training on YouTube. It is really effective at toning your core and is a perfect complement to running and cycling. Plus you can do it while your baby is in the room or asleep in another room so very easy to slot in to the hectic first few months. Try it a couple of times a week in addition to your outdoor activity. Its free and it's really effective. I do Evolve, I'm sure there are others. I only do about half an hour of a 45 min class due to time constraints but it's made a massive difference to me.

MoonDelay · 03/10/2020 21:39

Thank you! X We should do it together then 😆 Trouble is I have other little ones running about so unless it's glued to the ceiling I'd probably have to use it outside anyway, ha!

FusionChefGeoff · 03/10/2020 21:38

I'd definitely look at getting stuff to have at home as it's so much easier to do if you only have to find 30 minutes instead of 2+ hours to travel, gym, shower, travel etc.

However!!! Your body will have changed in so many ways post pregnancy and some you might not know about so be very very careful. I have a diastasis recti and some kind of Uber extended hip flexor / IT band issue which I didn't find out about until it had caused me some other fairly permanent injuries elsewhere

Yoga is a brilliant way to slowly knit back your core and test if there's any other weaknesses before you start on anything too serious.

Original poster

bcccc · 03/10/2020 21:04

Congratulations on your LO by the way 👶💞

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Original poster

bcccc · 03/10/2020 21:04

@MoonDelay

It's funny now you mention it OP, I'm thinking about getting an exercise bike too! It's purely a thought and I haven't even looked yet but I do miss riding my bike a lot and could really do with the exercise. I'm currently pregnant and pretty sloth like and eating more crap during pregnancy especially with lock down. Have no idea where it will go either because our house is small and quite packed but I'm sure I'd use it. I mean you can avoid the pavement hoggers, glass, dog poo, rain, wind... win-win I'd say!

They seem so handy don't they. And I'm eating crap too I feel so guilty. Our house is crammed too I would have no idea where to put mine. If that's what will make you motivated then do it I'd say! Put it in the living room if you have to 😆

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Original poster

bcccc · 03/10/2020 21:02

@Caspianberg

If it’s any help, my ds is now 5 months. I gained 20kg in pregnancy. I have now lost the 20kg already and haven’t really had to do any major exercise. Baby sleeps best in pram or sling so I think general walking daily has helped a lot ( I usually do an hour morning and afternoon). I think breastfeeding has also helped hugely as my ds was almost 9lb born so has had a large appetite from the start.

That's amazing! It's incredible what our bodies do sometimes. I hope I lose weight and though I'm not BF.

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MoonDelay · 03/10/2020 20:38

Sorry double post. App is playing up for a change

MoonDelay · 03/10/2020 20:38

It's funny now you mention it OP, I'm thinking about getting an exercise bike too! It's purely a thought and I haven't even looked yet but I do miss riding my bike a lot and could really do with the exercise. I'm currently pregnant and pretty sloth like and eating more crap during pregnancy especially with lock down. Have no idea where it will go either because our house is small and quite packed but I'm sure I'd use it. I mean you can avoid the pavement hoggers, glass, dog poo, rain, wind... win-win I'd say!

MoonDelay · 03/10/2020 20:36

It's funny now you mention it OP, I'm thinking about getting an exercise bike too! It's purely a thought and I haven't even looked yet but I do miss riding my bike a lot and could really do with the exercise. I'm currently pregnant and pretty sloth like and eating more crap during pregnancy especially with lock down. Have no idea where it will go either because our house is small and quite packed but I'm sure I'd use it. I mean you can avoid the pavement hoggers, glass, dog poo, rain, wind... win-win I'd say!

Caspianberg · 03/10/2020 16:17

If it’s any help, my ds is now 5 months. I gained 20kg in pregnancy. I have now lost the 20kg already and haven’t really had to do any major exercise. Baby sleeps best in pram or sling so I think general walking daily has helped a lot ( I usually do an hour morning and afternoon).
I think breastfeeding has also helped hugely as my ds was almost 9lb born so has had a large appetite from the start.

Original poster

bcccc · 03/10/2020 16:14

@Sairafina

I'm lucky to live in a country where the gyms are open for business as usual so as soon as I get the all clear I'll be back down there!

Bio Oil is great for helping stretch marks to fade. I've been using it since about week 24 and no stretch marks although it's impossible to know if that's because of the oil or genetics. Also plenty of time for them to appear!

I think ours are open too just limited people. And I was using bio oil but then got sick of putting it on and stopped because I hated the feel of it😆 Maybe I'm paying the price for it now, although like you say I may well have just gotten them anyway.

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Sairafina · 03/10/2020 16:11

I'm lucky to live in a country where the gyms are open for business as usual so as soon as I get the all clear I'll be back down there!

Bio Oil is great for helping stretch marks to fade. I've been using it since about week 24 and no stretch marks although it's impossible to know if that's because of the oil or genetics. Also plenty of time for them to appear!

Original poster

bcccc · 03/10/2020 16:07

I was thinking of getting some sort of exercise bike for at home too but DP thinks it won't get used as when you're at home you're unmotivated. I find myself more motivated at home because all you have to do is get on it and go!

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Original poster

bcccc · 03/10/2020 16:05

@Sairafina

I have bad stretch marks on my upper inner thighs from when I put on a lot of weight in my early 20s. They have faded to a v.light silver so hoping any stretch marks I may get in these last 5 weeks will do the same. As with any weight loss regime, diet is more important than exercise so I guess as long as we eat well for the 6 weeks we can't exercise we should set up for success. Ugh tearing!! I realllly hope that one passes me by! Is this your first?

Yeah I'm hoping mine fade too😣. I think I'll do as you said diet until I recover, hopefully I can keep it up haha. And yes this is my first I really don't know what to expect birth or postpartum.

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Original poster

bcccc · 03/10/2020 16:03

I got my replies mixed up my bad. That's amazing how you lost weight without even dieting! I think I'll try and diet but I never know what to eat.

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Original poster

bcccc · 03/10/2020 16:01

@PolarBearStrength

Hello, I’m also 35 weeks! (Second pregnancy)

In my first pregnancy I was still going to the gym and swimming up until 41 weeks. I had an emergency cesarean but felt really good afterwards and was doing very gentle exercises in the gym about three weeks after he was born (literally just body weight or incredibly light dumbbells, walking on the treadmill or cross-trainer, and no abdominal work at all). I walked a parkrun with the pushchair at about three and a half weeks PP too. By my 6 week check I felt ready to do a bit more and actually went out for a run and accidentally managed 5km continuously (albeit very slowly!). I kept building up the running, and using the turbo trainer (bike) at home over the winter and by 4-5 months PP I was doing half marathons and trail races at a decent pace. I did a few triathlons (and obviously the relevant training) over the summer and did a half Ironman almost exactly a year after DS was born. I literally ate whatever I liked and was breastfeeding so the weight just fell off.

This time I think it’s going to be harder with a toddler as well! I doubt I’ll bounce back as quickly but I’m hoping I can start doing gentle gym workouts and some buggy walks over the winter. I’m technically entered into an ultramarathon in May and may still try to train for it (and then probably drop down to the half distance) but we’ll have to see how things go.

Congratulations and that's amazing how quickly you recovered after you CS. I think dieting whilst recovering sounds like a really good idea lol, I've been eating more than ever since pregnant so hopefully after birth I shed some weight just from that.

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Original poster

bcccc · 03/10/2020 15:58

@fellrunner85

I'm a runner, and started running again as soon as I could after each of my DC. I did postpartum yoga my first as well, whoch wasn't very challenging in terms of exercise but was good for relaxation and trying to get my core muscles back.

You just have to listen to your body, do what feels comfortable, and take it steady. It took 6 months after DC1 before I was running hard again, but after DC2 I raced a half marathon at 10 weeks. Both were the right thing for me at the time.

I also found it was easy to fit in bodyweight type exercises while the baby slept - plank, push ups, etc. Good luck

You seem alot more motivated than me lol😆 I've only done stretches for my sciatica that's about it. Did you diet much? I'm never sure what to eat when trying to get my body in shape.

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Original poster

bcccc · 03/10/2020 15:56

@MoonDelay

Lol the wee ride ones are fixed in front of you, a bar is attached to the seat post and handle bar post thing and the seat in fixed on that with a screw thing (sorry i am absolutely terrible at explaining it but can Google it). They're much better than the the rear ones in my opinion. Although, when they get older their hair goes in your mouth and flies in your face. I rode on the pavements, considerately obviously. I got moaned at once by a pavement hogger, her husband and two old dogs. Complete whinge bag as I stopped way before we crossed paths to let them by 🙄 but most other times people were obliging and so was I. No way was I riding on the roads.

The seats sound a lot safer, thanks, I'll check them out. And there's no way I'd be going on the road either!

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Sairafina · 03/10/2020 15:04

I have bad stretch marks on my upper inner thighs from when I put on a lot of weight in my early 20s. They have faded to a v.light silver so hoping any stretch marks I may get in these last 5 weeks will do the same.
As with any weight loss regime, diet is more important than exercise so I guess as long as we eat well for the 6 weeks we can't exercise we should set up for success.
Ugh tearing!! I realllly hope that one passes me by! Is this your first?

PolarBearStrength · 03/10/2020 14:59

Hello, I’m also 35 weeks! (Second pregnancy)

In my first pregnancy I was still going to the gym and swimming up until 41 weeks. I had an emergency cesarean but felt really good afterwards and was doing very gentle exercises in the gym about three weeks after he was born (literally just body weight or incredibly light dumbbells, walking on the treadmill or cross-trainer, and no abdominal work at all). I walked a parkrun with the pushchair at about three and a half weeks PP too. By my 6 week check I felt ready to do a bit more and actually went out for a run and accidentally managed 5km continuously (albeit very slowly!). I kept building up the running, and using the turbo trainer (bike) at home over the winter and by 4-5 months PP I was doing half marathons and trail races at a decent pace. I did a few triathlons (and obviously the relevant training) over the summer and did a half Ironman almost exactly a year after DS was born. I literally ate whatever I liked and was breastfeeding so the weight just fell off.

This time I think it’s going to be harder with a toddler as well! I doubt I’ll bounce back as quickly but I’m hoping I can start doing gentle gym workouts and some buggy walks over the winter. I’m technically entered into an ultramarathon in May and may still try to train for it (and then probably drop down to the half distance) but we’ll have to see how things go.