Question asked by Magali Sparks 3457 days ago

How do you get your post-partum clients back into shape?

What types of things have worked well for you in getting post-partum clients back into shape?


Answers (10)

Answered by Sarah Anisman 3457 days ago
I start slow with this one. It's really about assessing how new moms are feeling, as well as how active they were before and during pregnancy. Once they are feeling ready, as we all know, they can come back to work out. Body weight VS using weights (I believe) is the best place to start, using minimal equipment like Swiss Balls/Medicine Balls, etc...Continuing balance training (both during pregnancy and after) is also imperative. An exercise I love to give for homework is the "kiss baby push up." While baby is resting on a blanket on the floor at home, Mom can do push ups and kiss baby's forehead on the down. Fun for everyone!
Answered by Melissa Seipel 3453 days ago
Once it is determined that she's ready and able to exercise, start slowly. Your client now has a new body post-baby and it will take some time for her to get used to. Help her find positive aspects about her new body even if it's out of shape due to the demands of pregnancy and recovery. Reinforce the need for her to spend some time during the week focusing on her own health and fitness and that the time spent will help her be a better mom. Make sure she lets you know if anything hurts or feels strange or uncomfortable as she's getting back into shape. Most of all, be supportive and motivating as this is an important time in her life.
Answered by Farel Hruska 3423 days ago
Stroller Strides is the perfect way for new moms to get back in shape after having their baby! All instructors nationwide are certified in pre and postnatal fitness giving them the advantage and education for this very special clientele. Our programs range from Fit4Baby (prenatal) to Stroller Strides (newly postnatal) to Body Back (for moms of any age).

A woman's body has changed so much in 9 months and understanding this will make a huge difference in her recovery. The interval based, directed approach is what make Stroller Strides' programs so successful for moms, and the "village" they provide speaks to her social needs. It's perfect!
Agreed. Slow and steady is key for post-partum. And like all exercise programs, getting your body back into shape is very individualized. Bodyweight exercises are a great place to start. Keeping the hips and core strong and stabilized throughout pregnancy and post-partum are a must. Doing so without crunches, sit-ups and the like can be tricky. Try focusing more on balance moves that require more muscles to be engaged. Even something as simple as walking is a great start. Grab the stroller and head to the park!
Answered by Jacqueline Vaughn 3457 days ago
Depending on the shape they were in prior and during pregnancy, it is slow and steady. Body weight exercises to get them familiar with their current physical condition. Stability exercises and yoga workouts.
Answered by Jacquelyn Melear 3456 days ago
An often neglected aspect of fitness is the pelvic floor - especially important after having a baby! Christina Christie PT has an excellent program and tool for rehabilitating the pelvic floor that I've recently recommended to my daughter. Info at:

Answered by Joanne Duncan-Carnesciali 3455 days ago
The American College of Sports Medicine suggest the following guidelines:

"Generally, exercise in the postpartum period may begin four to six weeks after delivery and with permission from a physician. Women who deliver via cesarean section may require more than six weeks after delivery to begin exercise. Deconditioning typically occurs during the initial postpartum period, so women should gradually increase exercise until prepregnancy physical fitness levels are achieved."

A woman who has given birth for the most part falls within the population of "apparently healthy."

Exercises that involve strengthening the musculature of the axial skeleton (a.k.a. the core) and then working on the musculature of the appendicular skeleton would be a good approach.

If you apply the principles of designing an exercise prescription as they apply to the components of total fitness in a progressive manner, the healthy postpartum client will get back into shape.

A post partum "recovery" plan depends, for the most part, on the mom's birthing method and her fitness/activity levels before and during pregnancy. Mom's goals are important to understand, too. A focused post-partum assessment and ongoing communication provide the important information needed to develop an appropriate and progressive recovery/exercise plan and format. Generally speaking, recovery plans begin with body weight exercises. As strength and stability return moms progress to higher levels of intensity and changes in format.
Answered by Sarah Smith 3451 days ago
I teach Baby Boot Camp to expecting and post-partem moms. They get to bring their baby to class in a stroller which helps relieve some of their stress.

It took them 9 months of their body changing for the baby, so yes, start slow and help them know they are doing well even if they do not see the changes right away. So much of it is mental and hormonal. Also, their body may not go back exaclty the way it was. Help them embrace their new mom body.
Women who have had a baby, in some ways, are no different from any other client (they have a human body, strengths and weaknesses, goals and challenges). Of course, in other ways, they are in their own world; the demands of being pregnant, going through labour, and then caring 24/7 for another human being can impact a woman in very significant ways.

The nuts and bolts of post-partum exercise planning depends a lot on if I had a history with this client i.e., did I know her before she was pregnant? did I know her when she was pregnant? If yes, then I was getting regular updates. If not, then a thorough health and fitness history would be crucial, things like: were you active before pregnancy, during pregnancy, etc..?

A few significant variables when working with a post-partum client:

-time: can she actually come to the studio? if I went to her home, would she be able to exercise? can she do something on her own, without me?

-energy: is she sleeping? does she have support? does she have other children, besides the newborn? is she properly nourishing herself?

-financial: babies are expensive creatures! And, there is at least one income that is affected...What is within her budget right now?

-physical: how is her body feeling? how did it respond to childbirth? Did she tear? Does she have diastisis recti? Is she breastfeeding?

-emotional: how much stress is she feeling? how much of an effect have hormones had? Is she suffering from baby blues or a deeper depression?

Once all of her specific issues have been addressed, we can collaborate on the best course of action, at least in the short run; things can change so much in a few months that a revision may be necessary.

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