How I use Ballet Beautiful Postnatal after Baby #4
Postnatal workouts are some of the most challenging and rewarding in my experience with Ballet Beautiful. The challenge is so much more complex than simply how hard the exercises are. There is the complexity of finding the time to workout after having a baby, along with balancing the many hormonal, emotional and physical changes that the body undergoes. Pregnancy and delivery is an incredibly demanding physical experience! From a physical view alone, it takes many weeks and months for the body to heal and recover, along with a lot of patience and grace on behalf of the Mom and those supporting her! These many facets play a critical role in postnatal exercise.
Last summer we welcomed our fourth child, a very big and very happy baby boy, Emanuel. I enjoyed taking the baby on gentle walks with the family in those first weeks after delivery. I started very slowly, just a block or two at the time, adding a bit of distance daily and weekly as I felt up for it. One I was cleared to begin working out again by my Doctor, I began to slowly incorporate Ballet Beautiful stretching, restorative core work and light toning and strengthening exercises for the legs, the inspiration for our new postnatal series.
A few points that I want to share with any of our Moms looking to get strong and moving again after a baby. Kindly note that the below is for Moms who have been officially cleared to exercise again by their Doctor, typically at or after 6 weeks postnatal.
- Go Slowly! There is an urge to step back into your normal routine after a baby which is not healthy or realistic. Listen to your body and move slowly, particularly if you had a c section or more challenging delivery and postnatal recovery (tearing, bleeding, etc). I recommend starting back with our postnatal core recovery workouts and gentle stretching before moving into our leg strengtheners or upper body work.
- Be flexible! I cannot tell you the number of times I got the baby down for a nap, fixed myself a water and a coffee and settled down to start a workout only to have the baby wake up! If you can only manage 3 minutes a day in the beginning, that is ok! As the baby grows this small window of time should expand.
- Be Kind to Yourself! Postnatal exercise is a form of self care. Don't get frustrated by how you look or what you are able to do, focus on small movements that will build back your strength as you work to get to the next level. Do not compare yourself to others or even to the pre baby you.
- Keep at it! It is hard to measure progress day to day but if you are able to consistently get down on the mat for 3-5 minutes, that time window will expand to 5-15 minutes before you know it.
Bring the baby with you and incorporate their tummy time with your mat time, a big part of exercising for me as a Mom means doing it together! As the baby gets bigger that time will become a part of their routine too! Have a beautiful workout and congratulations on your new bundle of love!
XOXO,
Mary Helen
Thank you Mary Helen, I am so glad that I found your blog. I had my second child a couple of years ago and it was a rough delivery. I am just starting to get back into the routine of exercise and I needed to see where to start. I think I am going to start with the restorative program for the next couple of weeks and see how much strength I am building in my core and pelvic floor. Thank you for the encouragement and advice, I look forward to getting back a long lean look with the strength to match! Many blessings!