What I Wish I Knew When I Started My Postpartum Fitness Journey

Discover key lessons for postpartum fitness: proper core work in pregnancy, essential pelvic floor exercises, and the importance of gradual progress.

Reflecting on my postpartum fitness journey, there are several things I wish I had known from the start. After the birth of my second daughter, I experienced debilitating back pain and leaking, which made recovery even more challenging. These insights could have saved me a lot of frustration and helped me approach recovery more effectively. Here’s what I’ve learned along the way that I hope will help you too.

Key Learnings

Lesson 1: Proper Core Work and Breathing in Pregnancy

One of the most crucial lessons I learned was the importance of proper core work and breathing techniques during pregnancy. Protecting the core and pelvic floor while you’re pregnant can lay a stronger foundation for your postpartum recovery.

Protecting the Core and Pelvic Floor: Engaging in exercises that support and strengthen your core and pelvic floor during pregnancy helps mitigate the impact of pregnancy and childbirth on these muscles. Techniques like diaphragmatic breathing and pelvic tilts not only keep these muscles strong but also prepare them for the demands of labor and delivery.
Adjusting Your Workouts: It's essential to modify your workouts during pregnancy rather than simply continuing your pre-pregnancy routine (you don't have to completely scrap what you are currently doing, just adjust a bit). Incorporate exercises that specifically target the core and pelvic floor while being mindful of the changes your body is undergoing. For example, avoid exercises that put excessive pressure on the abdomen. These modifications ensure you’re building strength and resilience without overstraining your body.

Lesson 2: The Importance of a Pelvic Floor Focus

Initially, I underestimated the importance of a pelvic floor focus. These exercises are vital for postpartum recovery, yet they are often overlooked.

Takeaway: Prioritize a pelvic floor focus both during and after pregnancy. By simply focusing on how the pelvic floor is incorporated into your exercises it can help maintain strength, prevent issues like incontinence, and support overall core stability. Starting this focus during exercises early and continuing them postpartum is crucial for a strong recovery.

Lesson 3: The Value of Gradual Progression and Realistic Goals

Another mistake I made was setting unrealistic goals and rushing my recovery, which led to frustration and setbacks.

Takeaway: Set small, achievable goals and progress gradually. Begin with gentle exercises that rebuild your foundation before moving on to more intense workouts. Celebrate each milestone, no matter how small, and remember that recovery is a marathon, not a sprint. This approach not only prevents injury but also ensures steady progress.

My postpartum fitness journey has taught me valuable lessons about the importance of proper core work and breathing during pregnancy, pelvic floor exercises, and gradual progression with realistic goals. By applying these insights, you can navigate your own journey more smoothly and effectively. Remember, it’s about progress, not perfection. Take it one step at a time and be kind to yourself.

Live Life Confidently,

Jen