"Ask Me Anything" about Pre and Post Natal Fitness with Amanda Butler

Melanie
Melanie Nanit Team
edited November 17 in Me Time

The AMA will begin on November 12th and end on November 19th at 11:59 PM ET.

Ask Amanda Butler Anything about pre and post-natal fitness!

Amanda Butler is an NYC-based personal trainer, fitness instructor, and fitness model. NASM CPT, PROnatal (Levels I & II), AFAA Perinatal, AFAA Group Fitness, KettleBell Concepts, CPR/AED, TRX, and Nutritious Life Nutrition Certified and proud mother of three, she’s always on the move and rewards herself with a weekly Levain cookie, split with her husband Pablo. Follow Amanda on Instagram or visit her website for more health & fitness tips.


** Bookmark this thread and receive a notification when the AMA begins.**

Click the bookmark icon on the right-hand side of the discussion.


Comments

  • Melanie
    Melanie Nanit Team

    The AMA with Amanda is now live! Ask your questions below today through November 19th!

  • HI Amanda - any tips for diastasis recti from pregnancy?

  • What is a good sample week of workouts post partum?

  • Hi Amanda. I am 10 months postpartum with DR. What would be a good exercise schedule for me to start working out? Thanks!

  • Hi Amanda! I'm 3 months postpartum and my core is really weak. I'd like to strengthen it without paying a ton for specialized personal training, but I've read that some exercises (like crunches) can cause more harm than good. Can you recommend some at home movements that will strengthen my core without damaging it? Are crunches a total no-go? Thanks!!

  • DJG9
    DJG9 Member

    Hi Amanda - what are alternatives for planks and crunches for working out while pregnant? Sometimes the online classes I am taking don't provide modifications! I know I shouldn't be doing planks or crunches - anything else to avoid? Thanks!!

  • Hi Amanda, I'm 8 months postpartum, and breastfeeds. I'm trying to get back into working out but i was told by my OB that workingout decreases breastmilk production.

    Is this accurate? How can i workout safely and maintain my calorie intake to ensure my little one is getting the milk she needs?

    My focus is on strength and toning.

    Thank you

  • Hi Amanda! I’m 3 months postpartum and breastfeeding. What are some good, safe at-home exercises I can do to help with getting belly/abdomen area back “in” and are there any exercises besides kegels to help with pelvic floor muscles (also to help with urinary incontinence; also how much kegels is a good amount)? Lastly, what are some good ways to help with losing weight without being too much in a calorie deficit to protect my milk supply? Also, I’ve read about some women having more challenges with losing weight while breastfeeding due to prolactin affecting certain hormones that help with weight loss therefore making the body hold onto its stores of fat- will working out still be effective for weight loss if these conditions are present?

  • Hey Amanda, thank you for doing AMA. That’s great initiative 😊 Obviously as all the girls I would like to slowly get back into some exercise. Just completed 4 weeks after c-section and would like an advice what exercises and when I could start doing before I can get back to gym 🤗 many thanks in advance!

  • Hi Amanda, I'm 3 months postpartum, and actually lost most of the pregnancy weight within the first 3 weeks, however I started regaining a lot of it due to poor diet and having midnight dinners 😭 I'm really trying to be consistent in order to get back to a healthy weight. I also dont want to be too drastic to lower breastmilk production. Any tips or advice to gradually lower my weight (mostly it's my belly post C section and thighs), and any sort of exercises that I could incorporate my baby boy in? He is a nice 14lbs now 😊

  • Hi Amanda,

    I’d love tips on strengthening the pelvic floor and ways to lose pregnancy weight in a healthy way while breastfeeding. Thanks!

  • i am a petite woman and it’s super hard for me to carry my 4 month old already at 16lbs, I can’t imagine how it’s going to be in just a couple of months. My back and shoulders hurt by the end of the day. Could you please suggest areas to strengthen and a regimen? Thank you!

  • How can we get rid of belly fat fast? And any tips and workouts to workout and strengthen core.

    also, any tips in helpinh diastatsis recti?

  • AmandaButler2
    AmandaButler2 Member, Expert

    @mlawsondorn Hi there! This is going to vary greatly for each person. It depends on what your workout regiment was like prior to pregnancy, during pregnancy, and your type of labor and delivery experience. Once you are cleared by your doctor, I recommend starting slow and focusing on core recovery. This is not the time to start a new type of exercise program, do movements you are familiar doing. Listen to your body and progress slowly, your body is still healing on the inside!

  • AmandaButler2
    AmandaButler2 Member, Expert

    @sahikasahan Hi! I highly recommend strength training, with a focus on core recovery. My blog post about Core Recovery should be posted here on the Nanit Community soon!

  • AmandaButler2
    AmandaButler2 Member, Expert

    @DJG9 Hi! I recommend Seated Core Breathing, Bird Dogs, and Side Plank Hip Lifts. I would also avoid twisting (like Russian Twists). You could also do an incline plank, placing your hands up on a couch or countertop!

  • Hi!! Can I run if I have a mild pelvic organ prolapse? I am eager to get back to running. I have my 6 week postpartum appointment next week.

  • AmandaButler2
    AmandaButler2 Member, Expert

    @mkd929 Hi! You'll want to focus on Core Recovery, this includes Core Breathing and pelvic floor activations. Avoid any crunching or twisting, and focus on strength training. How many months postpartum are you? Do you know how severe the split is?

  • AmandaButler2
    AmandaButler2 Member, Expert

    @Sheils Hi! Yes, crunches are an absolute no go right now. I have a blog post coming soon about Core Recovery here on the Nanit community: focus on Core Breathing, Pelvic Floor Activations, Hip Bridges, Bird Dogs, and Side Plank Hip Lifts.

  • AmandaButler2
    AmandaButler2 Member, Expert

    @Meashell Hi there! From my experience (I've had 2 babies via C Section) I did not experience any decrease in milk production from working out and I started Strength Training at 6 weeks postpartum each time, and averaged 4-5 workouts per week. I also breastfed/pumped for one year each with both boys. In my opinion, I would start with strength training sessions because it is important for mother's to be physically strong to support the stress of motherhood: breastfeeding, low back pain, carrying growing baby in your arms, carrying car seat, and all of the other toys and gadgets! Key areas are core and back, building a strong core and back to help support your posture is essential. You could also look into lactation cookies, drops, brownies, teas, etc to help support your supply!

  • AmandaButler2
    AmandaButler2 Member, Expert

    @LaMammaAreum Hi! I would recommend starting with core breathing and pelvic floor activations, you can also include bird dogs, heel slides and side plank hip lifts to build core strength. I highly recommend strength training, so important to have a strong body to support the demands of motherhood: breastfeeding, holding baby, carrying car seat, etc. I breastfed/pumped for both of my boys for a year each and worked out 4-5 times a week on a regular basis and no issues with my milk supply. Working out will definitely help with weight loss (including your diet) but yes some women tend to hold weight in certain areas (like stomach or back of arms) while breastfeeding. Regardless, a consistent workout regiment will not only help with weight loss, but give you those feel good endorphins post workout, and a time just for you to take care of yourself!

  • AmandaButler2
    AmandaButler2 Member, Expert

    @Vaida Hi Vaida! I had 2 C sections myself and waited 6 weeks (and doctors clearance) before I got back into the gym and working out. I started off slow and focused on core recovery, core breathing, hip bridges, bird dogs, and side plank hip dips.

  • AmandaButler2
    AmandaButler2 Member, Expert

    @Aadi_and_Mama Hello! I understand it's hard the first several months with a newborn, give yourself some grace! I would recommend incorporating a healthier diet and trying to find a consistent workout regiment. Strength training is always my go to. Start with core recovery exercises like core breathing, bird dogs, heels slides, and side plank hip lifts. You could hold your precious boy and do squats and lunges, and press him overhead for upper body strength. You could also look into lactaction cookies, teas, etc to help with milk supply if you start to see a decrease. I breastfed/pumped for both of my boys for one year each and worked out 4-5 times a week on a regular basis and did not see any disruption to my supply. It's important to take care of yourself too :)

  • AmandaButler2
    AmandaButler2 Member, Expert

    @georgiapellegrini Hi! Pelvic Floor activations and Core Breathing are a great start, however depending on how weak you feel down there, you might want to visit a Phsycial Therapist. And I highly recommend Strength training, so essential for mothers! I breastfed both of my boys for one year and worked out 4-5 times a week regularly, no decrease in milk supply :)

  • AmandaButler2
    AmandaButler2 Member, Expert

    @Marbling Hi! I highly recommend strength training, because as you can see it takes a toll on your body. Building up strength in your core, back, legs, and upper body would help alleviate your pain.

  • AmandaButler2
    AmandaButler2 Member, Expert


    @marshabacalan Unfortunately there is no magic wand (or waist trainer-don't buy) to get rid of belly fat fast. You just had a baby! I understand no one likes to here this, but it takes time, mindful eating, and exercise (patience and grace). A few great postpartum core exercises are core breathing, bird dogs, and side plank hip lifts.

  • AmandaButler2
    AmandaButler2 Member, Expert

    @CoFoMo Hi there! I would not recommend running. I know you're eager to get back to prior workouts but I would focus on strengthening your pelvic floor and your core. Your body is still healing on the inside, and patience is key when recovering from having a baby. Also speak to your doctor at your 6 week postpartum check up. You might want to work with a pelvic floor specialist.

  • Hi Amanda! What is your opinion in waist trainers? I noticed you said in a previous comment to not buy and I’m wondering why! Should I avoid?

  • AmandaButler2
    AmandaButler2 Member, Expert

    @CoFoMo I personally don't recommend waist trainers to my clients. There is no evidence that waist trainers speed up postpartum weight loss or shrink your waistline. If a wrap or waist trainer is too tight, it can hinder your deep core muscles from functioning properly, and therefore hinder the rebuilding of your deep core muscles. Tight binders may also increase pressure on the pelvic floor, which could lead to pelvic floor dysfunction. Instead, I recommend Core Breathing and Pelvic Floor Activations as soon as you can postpartum followed by core rebuilding exercises (as I have mentioned in other responses). Hope this helps! :)