You’ve had your bundle of joy. You’ve kissed their tiny toes countless times, rocked them through sleepless nights, sang half-remembered lullabies to quiet them through the day. You’ve somehow got through the first couple of months with everyone semi-intact. Life may be getting into some semblance of a (new) normal routine. So where does your fitness fall into this?

Firstly, everyone is different. You may be aching to hit the ground running again, or perhaps a little nervous about starting back. In either case check with your medical professionals to get the all-clear. If you’ve had a straightforward delivery and have managed to keep fit during your pregnancy then if all’s well you should be able to get back to light training consisting of walking, pelvic floor exercises and stretching pretty much immediately. If delivery was complicated or via Caesarean section, then wait until after the first post-partum check-up at around six weeks.

We generally recommend resuming training post Caesarean at 12 weeks with medical approval. The trainer should reassess your fitness levels, check for Diastasis Recti (a separation of the of the rectus abdominus (6 pack) muscles caused by the thinning of the Linea alba – the line running lengthways down the centre of the abdomen which appeared during pregnancy), and make a plan to ease you back into fitness without resuming high intensity / impact / heavy resistance exercises too soon.  Remember your body has carried a growing baby for over 9 months and will need time to readjust and recover its pre-conception state, so don’t rush it.

The plan for return to training should include:

• Getting the core and pelvic floor strong and controlled as a precursor to any other exercise.
• Addressing any weaknesses, including specific pelvic floor exercises to reduce the risk of stress incontinence, and taking care to avoid any exercises contraindicated for Diastasis Recti if present.
• Gradual progression based on increasing core strength.
• Progression to include load, time under tension, intensity, tempo and number of reps and sets.
• Programmed rest and relaxation.
• Gradual return to low impact training.
• Gradual return to high intensity / high impact training.
• A chat about psychological state – is mum well-supported, or feeling a little isolated? Group classes can be a great option providing social and emotional support.

Everybody is different, but here’s some general recommendations for time planning:

0 – 3 weeks post-natal.

• Should include walking, specific core and pelvic floor exercises.

3 – 8 weeks post-natal.

• Walking and swimming.
• Programmed gym training. Postural exercises (Pilates, BodyBalance and yoga are splendid for this), light weights, no breath holding.
• Aqua aerobics.
• Post-natal core and pelvic floor.

8 – 12 weeks post-natal.

• As above, but monitored increase in either intensity or weights.

12 – 16 weeks post-natal.

• Testing of core abdominal and pelvic floor muscles prior to returning to high impact cardio training such as running, BodyAttack, Grit, BodyCombat, to strength training and to regular core exercises.

16 weeks post-natal and onwards

• Return to pre-conception levels of training provided core, pelvic and cardiovascular strength and fitness are back to normal.

So, armed with this knowledge, stride back to the gym with confidence – you’re doing the best for you, for your baby, and being a great role model for everyone in the process.

Kathy O’Meara is a personal trainer specialising in cancer and cardiac exercise rehabilitation. She holds the National Qualification in Pre and Post Natal Exercise. She is a sports therapist, movement specialist, reflexologist and teaches a range of Les Mills classes at West Wood Club, Westmanstown www.powerdown.ie

Follow her on Instagram: @kathyomearapt, @powerdown or Power Down on Facebook.