@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!
@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.
@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 :)
@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 :)
@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.
@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.
@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?
@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! :)