{"id":54670,"date":"2022-06-15T09:00:52","date_gmt":"2022-06-15T01:00:52","guid":{"rendered":"https:\/\/shopee.com.my\/blog\/?p=54670"},"modified":"2022-06-09T14:47:31","modified_gmt":"2022-06-09T06:47:31","slug":"postnatal-postpartum-exercise","status":"publish","type":"post","link":"https:\/\/shopee.com.my\/blog\/postnatal-postpartum-exercise\/","title":{"rendered":"Malaysian Pregnancy Fitness Instructor Gives Us The 101 On Postnatal Exercises"},"content":{"rendered":"

Pregnancy is a beautiful and life-changing experience, but it also alters a woman\u2019s body in the process for better or for worse. This is why so much emphasis is placed on postpartum recovery, and <\/span>postnatal exercise<\/span> is a vital part of it. It\u2019s not so much about looking better but feeling better, as p<\/span>ostnatal exercise<\/span> is meant to help a new mother regain her fitness to better care for her child.<\/span><\/p>\n

Malaysian pregnancy fitness instructor Karen Siah knows all about that life. She\u2019s had two kids, and bounced back both times stronger and better. Drawing from her own experiences and researched knowledge, she now helps aspiring ladies achieve their postnatal fitness goals. We caught up with Karen to ask her all of your burning questions on <\/span>postpartum exercise<\/span>, plus five essentia<\/span>l workouts<\/span> that you can try at home.<\/span><\/p>\n

Note: The following interview has been edited for clarity and brevity.<\/span><\/i><\/p>\n

Everything About <\/span>Postnatal Exercise<\/span> and Motherhood-Life Balance<\/span><\/h2>\n
\"Karen
Credit: @karensiahfitnesscoach<\/a> via Instagram<\/figcaption><\/figure>\n

Your Instagram bio says: <\/b>Athlete. Mother. Runner. Triathlete. How do you balance it all? Has motherhood changed your workout routine at all?<\/b><\/p>\n

Yes, very much! I don\u2019t have as much time now, so I try to work out a schedule with my husband, where we take turns every weekend to get our big workouts in. During the week, I try to sneak in little workout sessions in between with my personal training (PT) clients while the kids are at <\/span>daycare<\/span><\/a>.<\/span><\/p>\n

How motivated were you to get back to working out after your delivery?<\/b><\/p>\n

I was very motivated to get back into shape! Especially now that we\u2019re transitioning into a post-pandemic state and race events are making a comeback, I\u2019m very driven to train to compete again.<\/span><\/p>\n

With two kids in the picture, how do you find time to squeeze in exercise?<\/b><\/p>\n

This is definitely a challenge, and the support of your spouse or support circle (relatives who can help with babysitting) is crucial. Every family is different, and every stage of a child\u2019s development is also different. So it\u2019s about trying to find time and learning to prioritise what\u2019s important. Daddies must also jump on this bandwagon and encourage mummies to have some personal time where possible, as a healthy mum is a more effective mum.<\/span><\/p>\n

So what\u2019s the difference between regular workout and <\/b>postnatal exercise<\/b>?<\/b><\/p>\n

Apart from starting slow and regaining fitness after a period of rest and recovery, <\/span>postnatal exercise<\/span> also focuses on deep core muscles and pelvic floor strength so we can avoid or treat postpartum issues like diastasis recti (separation of the abs due to pregnancy) and incontinence (accidentally peeing when coughing, sneezing, jumping, or running).<\/span><\/p>\n

Why is <\/b>postnatal exercise<\/b> so important after giving birth to a child?<\/b><\/p>\n

From a physical standpoint, <\/span>postnatal exercise <\/span>gives a mother some strength in her muscles, and reduces back and neck pain from <\/span>carrying babies<\/span><\/a>, <\/span>breastfeeding<\/span><\/a>, and changing <\/span>diapers<\/span><\/a>.<\/span><\/p>\n

From a mental standpoint, it provides a mother with some me-time, as caring for a newborn can be pretty demanding and time consuming, and she can feel like she has lost her own identity.<\/span><\/p>\n

How soon after a natural birth or C-section can a new mum start doing <\/b>postnatal exercises<\/b>?<\/b><\/p>\n

For natural birth, I recommend six weeks and above. Once the wound (if there are any stitches) has healed, she can start exercising.<\/span><\/p>\n

For C-section birth, I recommend three months and above. It\u2019s different for everyone, but it does take much longer for a mum to recover from surgery.<\/span><\/p>\n

Can you share some safety tips for mums who would like to take up <\/b>postpartum exercises<\/b>?<\/b><\/p>\n

Advance gradually, and don\u2019t push yourself too hard too fast.<\/span> If possible, work with a certified trainer. We are professionals who can help you achieve your fitness goals safely. Otherwise, do research on the issues of diastasis recti and pelvic floor weakness before proceeding.<\/span><\/p>\n

What kind of workouts should they avoid?\u00a0<\/b><\/p>\n

No crunches and torso rotations (Russian twists, bicycle exercises) for about six to nine months, as this causes or worsens diastasis recti. Learning to re-engage the deep core muscles is something that I am trained to help a postpartum mum with.<\/span><\/p>\n

\"Karen
Credit: @annarinaphoto<\/a> via Instagram<\/figcaption><\/figure>\n

Apart from <\/b>exercise<\/b>, are there any other practices that <\/b>postpartum<\/b> women should observe to aid their recovery?<\/b>
\n<\/span>
\n<\/span>A nutritious, and balanced diet, with lots of protein and plenty of <\/span>hydration<\/span><\/a> is good. <\/span>Postpartum nutrition<\/span><\/a> varies from culture to culture, but generally the key is to eat well and rest well. Just as you would if you were recovering from an illness or injury. Rest is just as important as <\/span>food<\/span><\/a>.<\/span><\/p>\n

Before we dive into <\/b>postpartum exercises<\/b>, do you have any final words of advice for ladies who are new to the motherhood club?<\/b><\/p>\n

Take it one day at a time. Motherhood is a journey, like a marathon, and there\u2019s no rush to return to being fit like in your pre-pregnancy days. Live and experience every moment of every day!<\/span><\/p>\n

Essential <\/span>Postnatal Exercises<\/span> For New Mums<\/span><\/h2>\n

Glute Bridge<\/span><\/h3>\n
\"glute
Credit: Shopee Blog<\/figcaption><\/figure>\n

Benefit:<\/b> Strengthens pelvic floor muscles and deep core muscles<\/span><\/p>\n

Technique: <\/b>Lie on your back on a <\/span>yoga mat<\/span><\/a>, with your knees bent in a 90-degree angle and arms raised. Squeeze your glute muscles and lift your hips up, then gently lower your hips down.<\/span><\/p>\n

Reps: <\/b>Three sets of 12<\/span><\/p>\n

Modified Leg Raises<\/span><\/h3>\n
\"Karen
Credit: Shopee Blog<\/figcaption><\/figure>\n

Benefit: <\/b>Re-engages the deep core muscles<\/span><\/p>\n

Technique:<\/b> Lie on your back and place your hands under your hips. Hold your belly button in to engage your core. Then lift your feet off the ground with knees bent in a 90-degree angle. Slowly straighten out your legs then pull them back.\u00a0<\/span><\/p>\n

Reps:<\/b> Three sets of 12<\/span><\/p>\n

Flutter Kicks<\/span><\/h3>\n
\"flutter
Credit: Shopee Blog<\/figcaption><\/figure>\n

Benefit: <\/b>Re-engages the deep core muscles<\/span><\/p>\n

Technique: <\/b>Lie on your back and place your hands under your hips. Hold your belly button in to engage your core. Then move your legs up and down alternately, in a scissors fashion.<\/span><\/p>\n

Modified: <\/b>Rather than lying down with your legs straight, bend your knees in a 90-degree angle then straighten out one leg at a time alternately \u2013 almost like cycling.<\/span><\/p>\n

Reps:<\/b> Three sets of 12<\/span><\/p>\n

Sumo Squats<\/span><\/h3>\n
\"sumo
Credit: Shopee Blog<\/figcaption><\/figure>\n

Benefit:<\/b> Improves glutes and lower body strength<\/span><\/p>\n

Technique: <\/b>Stand with your feet wider than hip-width apart. Rest your hands on your hips and point your toes 45 degrees outwards. Squat down until your knees are bent in a 90-degree angle, then slowly stand back up.<\/span><\/p>\n

Reps:<\/b> Three sets of 12<\/span><\/p>\n

Shoulder Press And Triceps Extension Combo<\/span><\/h3>\n
\"shoulder
Credit: Shopee Blog<\/figcaption><\/figure>\n

Benefit: <\/b>Strengthens shoulder and triceps strength<\/span><\/p>\n

Technique:<\/b> Standing up, hold a <\/span>weight<\/span><\/a> of up to 5kg (or more) with both hands in front of your chest. Push the weight up above your head, then bend your elbows to lower the weight behind your head. Raise your arms back up again, then lower the weight down to chest level.<\/span><\/p>\n

Reps:<\/b> Three sets of 12<\/span><\/p>\n

Regain Your Fitness After Birth With These Simple <\/span>Postnatal Exercises<\/span><\/h2>\n
\"Karen
Credit: @karensiahfitnesscoach<\/a> via Instagram<\/figcaption><\/figure>\n

Self-care is truly the best care after all the hard work of birthing a child. So if you can, try to put yourself first from time to time. Along with rebuilding your health, <\/span>postnatal exercise<\/span> can help carve out some much-needed alone time. Of course, always seek your doctor\u2019s opinion before beginning any <\/span>postpartum exercise<\/span> and start at your own pace. You got this!<\/span><\/p>\n

If you\u2019d like to prep yourself for your next <\/span>pregnancy<\/span><\/a>, check out Karen\u2019s advice on <\/span>prenatal exercises<\/span><\/a>. For enquiries on PT services, feel free to drop Karen a DM on her socials.<\/span><\/p>\n

Instagram:<\/b> @karensiahfitnesscoach<\/span>
\n<\/span><\/a><\/p>\n

Facebook:<\/b> Karen Siah Fitness Coach<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

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Below, Karen takes us through five of the best <\/span>postnatal exercises<\/span> to help new mums regain fitness and strength. Don\u2019t fret if you can\u2019t manage all of them. Just <\/span>start with any three exercises <\/b>that you\u2019re comfortable with. If you\u2019re affected by diastasis recti, Karen recommends using a stretchy <\/span>exercise waist band<\/span><\/a> during your workouts to limit movements.<\/span><\/p>\n