Postnatal Fitness

[Tor55]

Hi, I’m Tor, a PE teacher and trainer for the past 14yrs and I’m currently on maternity leave with my 6month old son.
This is baby 2 as I also have a 3.5yr old.
I’ve been really struck by how few postnatal focused exercise programs there are out there for Mum’s returning to fitness, or how expensive they are at a time when we’re on maternity pay!
That is why I have created “twowithtor” on Instagram. An exercise program that is daily, completely free and designed specifically with postnatal Mums in mind.

Mon-Thurs - 2 exercises in 2mins, so even the busiest of busy Mums have the time to follow along.
Friday - Double the fun in the Friday 4
Weekend - The weekend catch-up, the whole week’s exercises for those who would rather do it all in one go rather than a small bit each day.

Each exercise is demonstrated and explained, with extra info on pelvic floor engagement so that postnatal Mums get exactly what you need.
A mixture of HIIT and strength training.

Let’s take on the postnatal fitness comeback together!

Please see the image below

Are your exercises appropriate for women with compromised core muscles (DR) and/or undiagnosed prolapse? Both these issues can hide, but be made much worse with the wrong exercises, especially in the postnatal period. Have you taken expert advice on this? If so, I'd make sure you reference the expert and advertise this, as it affects many women (many of whom don't know they have issues). There are loads of free workout videos out there marketed at postpartum women, but most include risky exercises.

I myself have DR - all exercises are therefore appropriate and have been carefully selected.
They are non-impact, or else have no impact versions making them prolapse appropriate.

I know how hard it is to find this type of exercise program and how much it costs to see a women’s health physiotherapist (having seen one myself).

Thanks for pointing this out!
Tor

Thanks, this looks useful. I just clicked through some of the videos and saw push ups, mountain climbers and Russian twists. None of those should be done with DR, is that mentioned in the audio as I couldn’t see it elsewhere?

I have what is known as ‘Functional Diastasis Recti’, it means that basic core exercises can be introduced since some tension can be maintained through my transverse abdominals, since mine is only a fingertip or so wide.
Hence I’ll have my knees on the floor mostly to make these exercises less intense.

It will completely depend on the severity of the condition for each individual, and those who have been diagnosed should absolutely follow what their own healthcare professional has prescribed for them to do. I am definitely not a healthcare professional or trying to be one.
There is of course guidance out there for women with DR.

What I am uploading are exercises which have been adapted to make them accessible for women in the postnatal period, which can be quite hard to find amongst the numerous general exercise programs out there, many of which you have to pay for.

I would always advocate getting advice for any postnatal conditions any woman may be facing, I am uploading a generalised exercise program, with pelvic floor in particular in mind, not any specific limiting or challenging condition.

I hope that helps 😊

It does, thanks for the reply. Good luck getting it off the ground :)

This looks amazing!

I have just started a blog with a fitness and wellness in pregnancy series. We just interviewed a personal trainer and next month we are doing a Q&A with a certified yoga teacher and masseuse on exercises you can do and massages to help your joints.

I would love to work alongside you and feature you in our blog series if you are interested?

My blog page is (this is the first in the series) - bubba-nature.com/blogs/keeping-fit-after-pregnancy-an-interview-with-chloe-barnes-pt-instructor-mumma