There is a lot pressure put on new mums in Dubai to return to their pre-pregnancy shape and the media doesn’t help ease this pressure.
Women should respect and appreciate their post baby bodies.
Your body has gone through a lot of trauma over the last 9 months, many changes have occurred in the structural support system and your body is still very vulnerable.
Be patient with the process and let your body heal before committing to intense exercise.
Exercise should only commence when a satisfactory post-natal check-up has been completed.
If you have had a natural birth with no complications, this is usually 6 weeks after delivery however, ladies who had C-section are recommended to wait 8 weeks after delivery.
However, within a few days of giving birth you should start with level 1 post-natal core & pelvic floor muscle training.
Within 3 weeks you can start low intensity cardiovascular training for a duration of 10 minutes, but remember to start light and gradually increase intensity.
A postnatal personal trainer in Dubai or Abu Dhabi can help provide the right advice.
Can I diet after having my baby?
Question: As well as exercise, are there any diet suggestions that can help a new mother get back in Shape?
Keep your nutrition as clean as possible. Concentrate on lean protein, fresh fruits, fresh vegetables, whole grains, nuts and seeds.
Try to eat whole foods and keep everything you eat as close to nature as possible, in other words, avoid processed foods.
Avoid added sugars, trans fat, saturated fat, refined carbs, refined flours, chemicals and preservatives.
If you are breast feeding, consume an extra 300 kcal per day. A great tip to achieve this is to eat 5 almonds at every baby feed.
At home postnatal exercises in Dubai
To ease back into regular exercise can you describe some exercises that women can do at home along with the benefits these exercises provide?
Core stability and pelvic floor muscle training should commence as soon as possible after delivery,
However, I must stress ‘Ab’ training (including sit-ups!) are to be avoided during the post-natal period until full closure of the diastasis recti.
There are 3 stages on postnatal core training, level 1 can commence almost immediately after birth.
A few examples of level one exercises are below:
Also, I would encourage gentle recruitment of the core stability muscles throughout the day.
Mobility exercises are also recommended as they will help to loosen the body and reduce stiffness
First 3 weeks:
Regular cardiovascular exercise is considered extremely beneficial during the post-natal period providing the appropriate frequency, intensity, duration and type are performed.
At this stage, stick to brisk walking for 10-15 minutes, three times per week, and gradually increase the time as you get fitter.
The intensity of the walk will depend on how you feel and your pre-pregnancy fitness levels however, start with low intensity at this stage.
You can continue with cardiovascular activity up to 30 minutes low – moderate intensity, but avoid any high impact activities (i.e. Jogging should be avoided).
Remember your core and pelvic floor exercises. At this stage you should aim to be on level 2 or 3 however, remember this can vary depending on pre-pregnancy fitness levels.
After 6-8 weeks:
If you have had the all clear following your post-partum check-up, you may start reintroducing other cardio and resistance training into your exercise.
As you improve your strength, you gradually increase intensity until your pre-pregnancy fitness levels are achieved.
Can exercise help with Postnatal Depression?
Question: Postnatal depression is a specialist area but there are some studies that suggest regular exercise can help to reduce the symptoms. While it is essential to seek specialist advice in the UAE for this condition, from your experience as a postnatal personal trainer in Dubai do you think regular exercise can help?
Several studies such as the one shown here suggest the exercise is effective in treating mild to moderate depression.
The research is strong regarding the use of exercise to reduce symptoms of post-natal depression as if can help positively influence the mood of new mothers.
Cardiovascular exercises can also be therapeutic for dealing with stress and anxiety often experienced by new mothers. As well as promoting the production of endorphins, which together with other hormones are believed to improve mood.
Exercise can serve as a distraction, or time out from daily routines, and improve self-esteem and confidence.
Another advantage would be the social and emotional well-being aspect as mentioned earlier, an opportunity to meet other new mums, share experiences and concerns and find that much needed empathy and support from others.
Postnatal exercise in Dubai – top 5 tips
Question: What would be your top 5 tips for postnatal mothers who are looking for ways to get back in shape?
Start with retraining your core and pelvic floor muscles. This is very important following birth, these muscles have weakened and before you do anything else, your focus needs to be on strengthening your core stability muscles.
Take care of your nutrition, eats fresh fruits, vegetables, whole grains, lean vegetables. Try to eat whole foods and keep everything you eat as close to nature as possible. A great tip is to eat 5 almonds for every feed.
Me time! Every minute of your day will be dedicated to your new born baby but you must also ensure you are taking some time to look after yourself. Whether it’s a few minutes focusing on deep breathing exercise or time to train your core. Focus on yourself for a few minutes every day. Be patient in the early stages, over exertion may impede recovery. Start with low intensity and gradually increase.
Focus on technique and alignment. You deep stabilisation muscle have weakened during your pregnancy therefore you need to spend time engaging the correct muscle group, even if you mastered the technique of the exercise pre-pregnancy. Opt for quality rather than quantity.
Find A Postnatal Training Coach In Abu Dhabi, Dubai or Sharjah
During your pregnancy it’s important to stay as fit and healthy as you can. Both for your sake and your baby. Many women in Dubai and Abu Dhabi are still unsure whether they can exercise during pregnancy but it’s perfectly safe if you get the advice and support of a specialist pre and post natal personal trainer.
Each personal trainer profile page includes a quick contact form. You can contact the coach direct and they will get back to you as soon as possible.
Use the filter options on the page below to closely match your training goals with the right coach and even select to show male, female or all personal trainers.
Training Price, Promotions & Discounts
The price for personal training in Dubai, Abu Dhabi, Sharjah and RAK can be found on the personal trainer profile page. Each coach has their own price information and training fees. When you contact a PT they will provide full details about price, discounts and promotions.
Consultations & Fitness Assessment
All personal trainers listed on the UAE Personal Trainers website will provide a free fitness consultation to get a better understanding of your health and fitness goals.
Where Can I Train?
Freelance personal trainers and fitness companies provide PT at home, your gym, outdoors. Online personal training is also an option for many coaches and their clients.