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Home » How to lose weight safely » How to get your body back after baby – 9Honey

Having a bub is an extraordinary experience - but the body changes and weight gain can be out of the ordinary also!

I piled on a whopping 20kg plus, with my two babies (that's each peeps) - and I took a while to lose it too.

With a new baby to care for, sleepless nights, a lack of energy and very little time for mum - losing the weight can be tough for many mums.

9Mums chatted to Renee Scott, former professional ballet dancer, mother of one and founder of theBarre Attack movement, for her realistic approach on getting your body healthy and lean after baby.

Rest

Give your body a rest for six weeks post birth before entering into any physical activity. Being present in the moment and connected to yourself is very important during this time of change. Remembering to take some time out for yourself.

Focus on the right areas

Core: Gentle core activation will help to rebuild and activate core muscle groups, which is important for strengthening the pelvic floor muscle and preventing injury. It will also help with the demand of having a newborn.

"Post birth I had an eight by five centimetre abdominal separation (the biggest my physio had seen) and this was due to my professional career as a ballet dancer," says Scott. "The standing stability and core work in Barre Attack helped me to safely rebuild my internal corset'."

Postural exercises: breastfeeding and holding bubs can put your body alignment out of whack. Postural exercises, such as rowing with a resistance band or the knees side to side move below, can help maintain your upper body strength and range of motion through the shoulders and lower back. Try resistance

Resistance training in Barre Attack, uses resistance bands, balls and your own body weight, so its not too taxing on the body. Due to these low impact movements, most women can workout safely throughout their pregnancy and post six week check up post baby. Resistance training also helps to build greater body awareness, retain core muscle structure, helps with posture and builds endurance, physically and mentally for the birth and post-birth recovery. Here are some moves to try at home: 1. Pelvic tilts

- Lay flat on your back with knees bent and hip width apart.

- Bring the hands either side of the rib cage and breath in expanding the chest and exhale drawing the hands in towards each other, feeling the core activation from the base of the pelvis lifting and lengthening up to the crown of the head.

- Keep feeling the stomach drawing in and up, while keeping the shoulders relaxed. Create a tight internal corset through the centre of the body and gently release.

Moves hands to waist, hips and lower tummy repeating five to 10 breaths each, in each position.

2. Internal corset breathing exercise

- Lay flat on your back with knees bent and hip width apart.

- Scoop the belly to the spine while exhaling and flattening the lower back to the floor, inhale lengthen the spine back out gently aching through the lower back.

- Really feel the awareness through the lower tummy. The pelvic floor is like a sling on the lower part of the pelvic, feel it gently lift as you scoop the tummy, keep it active as you lengthen the spine then release and re-activate again.

- Repeat five to 10 times.

3. Knees from side to side - Lay flat on your back, arms straight from the body at shoulder height, knees bent and knees and feet together.

- Draw knees to one side inhale, exhale return to centre. Keep chest and shoulders back, engage your core and waist to move legs back to centre. Repeat to other side.

- Repeat 20 times

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How to get your body back after baby - 9Honey

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Home » How to lose weight safely » How to get your body back after baby – 9Honey