Article Contributor: Personal Trainer Chiara
It is important to prioritise safety when it comes to post-natal exercise. As a personal trainer with experience in pre and post-natal training, it is important to stress that women who have recently given birth should plan their exercise routines with caution.
In the UAE, many new mothers are eager to regain their pre-pregnancy figures as soon as possible. If you are one of these women, there are a few things to consider before jumping back into your workout routine.
For starters, it is essential to check with your doctor to attain clearance before resuming physical activity. This is to ensure that you are healthy enough and that your body can handle the workout.
Although most women return to exercising after 40 days to 3 months following childbirth, the actual timeline can vary depending on the delivery experience, as well as the mother’s mental and physical preparedness.
Taking all these considerations into account will help you and your postnatal personal trainer plan an appropriate workout program that is safe and effective in Abu Dhabi.
Question: Pre natal exercise and training is often seen as being beneficial and can help the body get back in shape quicker. For women who did little or no exercise during their pregnancy do you think it will take more time for them to get back to their pre natal fitness levels?
When it comes to pregnancy and exercise, many people believe that pre-natal training can be greatly beneficial. It can assist with post-partum recovery and ultimately lead to regaining pre-natal fitness levels at a faster pace.
However, for women who did not exercise during pregnancy, it may take a bit longer to get back to pre-natal fitness levels. This is largely dependent on the woman’s overall fitness level. Adding some post-natal fitness routines can help aid the body in returning to its “new normal” pace.
It’s important to remember that for some women, getting their pre-baby body back may be more challenging due to permanent changes that have taken place. It’s important to be patient and kind to oneself during this physical recovery process.
Question: How many times per week do you think it is safe to train after pregnancy in the UAE?
It’s great that you are considering exercising post-pregnancy in the UAE. However, it’s important to note that the recommended number of times per week can vary depending on your fitness levels and previous experience with training.
As a pre and post natal personal trainer based in Abu Dhabi, I always recommend starting off slow and building up gradually.
If you had been training pre-baby, I would suggest up to three times per week to start with. However, if you’re new to exercising in general, then it may be better to begin with one to two sessions per week.
Remember that your health and wellbeing are a top priority, so it’s crucial to listen to your body and consult with a qualified trainer who can tailor a postnatal personal training program to suit your needs.
Question: Post natal exercise does need to be done with caution because the body goes through so many changes during pregnancy. With this in mind can you give examples of safe post natal exercises and explain why each exercise helps with post natal fitness?
Postnatal exercises are an important part of a new mom’s routine after giving birth in Abu Dhabi and Dubai. Not only do they help to regain pre-pregnancy strength and fitness, but they also promote overall physical and mental well-being.
Here are 10 postnatal exercises with a brief explanation of how they work and their benefits.
1. Pelvic floor exercises: These help to strengthen the muscles that were weakened during pregnancy and childbirth, reducing the risk of bladder leakage and improving sexual function.
2. Walking: A low-impact exercise that can be done with a stroller. Helps improve cardiovascular fitness, strengthens leg muscles, and improves mood.
3. Kegels: Another variation of pelvic floor exercises, kegels help improve bladder control and support wound healing after a C-section.
4. Abdominal bracing: Involves tucking in the belly button while engaging the abdominal muscles. Helps to tone and strengthen abdominal muscles.
5. Push-ups: Helps to strengthen chest, arms, and core muscles.
6. Planks: Helps to strengthen core muscles, increase stability and balance.
7. Squats: Helps to tone and strengthen glutes, quadriceps, and hamstrings.
8. Cardiovascular exercises: Helps to burn calories, improve cardiovascular fitness, and promote overall health.
9. Yoga: Low impact exercise that helps to improve flexibility and core strength while promoting relaxation and stress reduction.
10. Pilates: Helps to tone and strengthen core muscles and improve flexibility.
Implementing postnatal exercises takes time and dedication, but the benefits extend beyond physical wellness. Exercise can help new moms to better cope with the stress and demands of raising a newborn while promoting mental clarity and overall well-being.
Invest in prenatal training time, this will help teach your body how to cope with the new challenges ahead as well as give you strength and allows your body a better chance at recovering post-delivery.
Chiara, a personal trainer in Abu Dhabi, offers a wide range of fitness services that are not just limited to pre and post-natal workouts.
For instance, she also has a wealth of experience in helping clients with weight loss, body toning, slimming, and fat loss training, among other areas.
Furthermore, she works with both men and women in Abu Dhabi, and is adept at tailoring her approaches to meet each client’s individual fitness goals.
This is thanks to her extensive experience spanning over 14 years, during which she has had several enriching collaboration with clients from Abu Dhabi and different parts of the world.
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