Post natal exercise needs to be planned and done with caution. If you have recently given birth this Q&A session will help you understand when you can return to your training program in the UAE.
Question: Many women in Abu Dhabi and Dubai want to get back into shape as soon as possible after pregnancy. As a personal trainer with pre and post natal training experience what time period would you recommend for most women when it comes to training and exercise after they have given birth?
First and foremost, all post natal women need to get a clearance from their doctors before they can start training again.
This ensures the mother is healthy enough and her body is ready to cope with training again after giving birth.
The time period varies depending on woman to woman but 40 days to 3 months is the usual time period most women go back to training.
However, this depends on how the delivery experience was for each woman, and also how mentally prepared the mother is never mind being physically prepared.
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?
Pre-natal training in the UAE can definitely help the body restore itself after delivery but for women who did little to no training the process will take time depending on the general fitness of the woman in general.
With a little post natal fitness thrown in, the body can be assisted to getting back to its ‘new normal’ a little quicker.
We need to bear in mind for some women it’s a lot more challenging to get their pre-baby body back as permanent changes can take place.
Question: How many times per week do you think it is safe to train after pregnancy in the UAE?
Depending on the woman’s fitness levels again this number can vary.
As a pre and post natal personal trainer in Abu Dhabi I would personally recommend up to 3 times per week to start with if the woman had been training pre-baby and maybe 1 to 2 times a week at the start if she was new to training in general.
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?
Post Natal Pelvic Floor Squeezes
These are a great and gentle way to help restore any slacking that may have taken place during pregnancy and birth.
It is safe and convenient to perform multiple times a day standing, sitting or lying down.
Post Natal Glute Bridges
Glute bridges are also a great move to strengthen pelvic floor, glutes, and abdominal muscles.
Deep core moves like alternating heel taps with lower back pressed against the floor and dead bugs are great for accessing and re-strengthening deeper core muscles.
Post Natal Squats
Squats are an important compound move focusing on posterior chain strengthening as well as building quad and core strength.
Upper Body Exercises
Upper bod workout like shoulder press, triceps dips, and bicep curls are safe and a good way to build up upper body strength to help mama carry baby around.
Question: What are your top 5 personal training tips for pregnant women in Abu Dhabi who want to get back in shape as soon as possible after having a baby?
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.
Eat well and not ‘for two’ A lot of women feel they can overeat during their pregnancy and this is not always helpful as baby will always get what it needs first therefore ensuring you eat well without over filling yourself is key.
Stay lightly active daily. Go for walks or a swim (especially as belly gets bigger as it removes pressure from joints) this helps keep you moving as well as fit enough to deal with the growing belly and changes occurring in your joints and tendons.
Get enough sleep! This is a hard one once baby is born but try get as much good quality sleep throughout your pregnancy as possible to give you a good foundation to work with once baby comes.
Breastfeeding has been known to help get rid of unwanted fat post pregnancy so this can be an option to consider as well as staying hydrated with proper water consumption throughout.
As long as you seek medical advice and use the services of the professional postnatal PT it is safe to return to exercise after you have had your baby in the UAE.
Whether you want to train during or after your pregnancy in the UAE you will find the best PT’s for all pre and post natal exercise on the UAE Personal Trainers website.