Exercising safely postpartum doesn't have to be complicated! Here are my Top Five Tips to get you started on your journey to postpartum recovery! 

TIP #1:

In the first 6 weeks postpartum, your only job is the 4 B’s: Bond with your baby, Breathe (see below), Body mechanics while feeding and diapering and bathing your baby, and Be Kind to Yourself.

Core Breath Instruction: Begin with good sitting posture. Inhale and allow your ribs to expand laterally, your belly to inflate slightly, and pelvic floor to melt and relax downwards. On the exhale, bring your ribs together, your belly button gently towards your spine, and contract your pelvic floor like you are stopping the flow of urine.

TIP #2:

Determine if you have an abdominal separation either by asking your provider at your 6 week check-up or testing yourself after watching this video: WATCH VIDEO
If your separation is < 2cm, proceed with caution. If >2cm, avoid crunches, crossovers, the all 4’s or plank position, and limit wearing the baby in a front-loading carrier until you have strengthened your transversus abdominus and pelvic floor. This means generating enough tension in the connective tissues and being able to properly manage forces in your body so your belly doesn’t protrude, your ribs don’t thrust, and your pelvic floor doesn’t bulge.

TIP #3:

Be mindful of your posture and alignment throughout the day, not just when exercising. Make sure you stand with your weight in the heels of the feet, knees straight but not locked and knees pointing forward, pelvis not tucked or excessively arched. Your ribs should not be thrust upwards or tucked under, earlobes over shoulders. If sitting, equal weight over both sit bones. Use these same tips when changing diapers, rocking, and feeding your baby! 

TIP #4:

Your pelvic floor is the foundation of your pelvis and your entire core. Properly functioning muscles in this region know how to fully contract (shorten), and cues that can help include imagining that you are stopping the flow of urine, pulling a ripe blueberry 2 inches into the vaginal opening, and nodding your clitoris towards your rectum. These muscles should also be able to fully relax (lengthen), and cues that help include blossoming your bottom, allowing your perineum to melt like butter into the surface you are on, and secretly expelling a small amount of gas in public (without bearing down). Work on long hold contractions (10 seconds on/10 seconds off) pulsing contractions (2 sec on, 2 sec off) and incorporating these muscles into daily life by contracting them prior to any increase in intra-abdominal pressure (laugh, cough, sneeze, lift, sit-to-stand).

TIP #5:

You need to walk before you run (literally and figuratively). The words "Mommy" and "Boot Camp" do not belong in the same sentence, at least at first. Slowly increase the intensity of your fitness plan while actively listening to your body. Urinary leakage, hip/back/pelvic pain, and feelings of heaviness in the pelvic region are all indications that the intensity of the movement is too great for the current function of your core. Seek the help of a Women's Health Physical Therapist.

After pregnancy, your body just never quite goes “back.”

And, if you start exercising the way you did before pregnancy, you may actually do more harm than good. 

But there is good news, GREAT news, in fact.

YOUR NEW MOM BOD CAN BE STRONGER THAN EVER. AND I CAN HELP!

"Every new mom should know about Carrie’s class! After having my baby, I tried jogging and ended up frustrated and in pain. After completing Carrie’s postnatal class, I feel stronger and more confident to start exercising now that my core is awake! Carrie was personal and professional and did an excellent job of tailoring her program to help me reach my goals."

-Leena​

"Carrie is an inspirational and knowledgeable instructor. She has a thorough knowledge of the recovery needs of a postnatal body, and teaches women how to protect, heal, and recover their bodies after childbirth. The structure of the class was lovely; I really enjoyed the discussion/education time before doing the Pilates. Carrie puts such an effort into helping women transition into motherhood with their whole lives, not just their physical recovery. This is a class (Postnatal Pilates) EVERY woman should take after giving birth and I'm so glad I found it."
-Katie, RN (Labor and Delivery), IBCLC (Lactation Consultant), CCE (Certified Childbirth Educator)

"So glad I got to take this class (Postnatal Pilates) to be able to learn proper breathing and abdominal exercises that were different from my normal routine for exercise. I really think I'd have messed myself up doing crunches or other things before taking this class to help diastasis."

-Rebecca