Guidelines for postnatal workouts
Congratulations on your baby! I am so happy that you feel ready to start exercising again and you chose Withsara to get started. Adjusting and reconnecting with your body is a journey, and I want to help you get there.
Below you will find my guidelines where I recommend what is safe and what to avoid in the workouts. Keep in mind that it is important that you wait at least 6-8 weeks after giving birth before you start with the program. Consult a physician or health care provider before engaging in Withsara after pregnancy.
For postnatal members
Wait at least 6-8 weeks after giving birth before you start to work out on Withsara
See a physician or health care provider to check your pelvic floor control
Keep it calm in the beginning. Allow the body to slowly start working out again
Allow your body to take the time it needs to recover. If your muscle activation or stamina is not the same as it was in the past, which is completely normal, you will work your way back. Remember, one day at a time. Being patient with yourself is key.
If you suffered from Symphysis Pubis Dysfunction, keep your legs closer together in lunges or sumo squats
If you are suffering from Diastasis Recti, make sure to take it very easy in the abdominal work. In the “Beginner’s Course,'' you will learn how to perform abdominal exercises safely with the breath. Please continue abdominal work with this breath pattern for as long as your body requires.
Suitable classes are “Beginner’s Course,” “‘Lower Body’ and ‘Arm’ focused ‘Home Workouts’” (with modifications), “Yoga,” “Stretch and Mobility,” and “Mini-Series for arms and legs.”
Giving birth to a child is such a beautiful thing and your body has been through a lot over the past months. Be gentle with yourself and believe that with consistency and time you will slowly build up a stronger body.
Hi! I'm Sara, the founder of Withsara. I have been a fitness group instructor, Barre teacher and Yoga teacher for over 10 years. I am also a certified Nutritional Health Coach from IIN in New York, USA.
After giving birth to my two beautiful daughters, I have had to build up my body twice after my pregnancies. With my experience, I have created a workout that is a great combination of low impact, functional movement, pilates, barre, and yoga. It builds up deep core strength, creates sustainable and lasting change, relieves physical tension and mental stress, and gives you an overall healthier and happier body.
