Page 79 - April Issue

in focus: birth

Tips for new mums

It took nine months to put the weight on, don’t expect it off in a few
weeks. Allow your body time to sort itself out. Focus on your baby’s
weight gain rather than your weight loss.

•Pelvic, pelvic, pelvic! You can’t emphasise enough the importance of
doing pelvic floor exercises even after baby is born. If you don’t, you will
have little incidents every time you sneeze for the next few years.
•Find baby friendly classes that will get you to work out in a group whilst
allowing some flexibility to look after your baby when needed.
•Care for your back: for the next few years, your back is going to be
put to the test on a daily basis. From bending over to change nappies,
picking up a running toddler, carrying your child on a hip or putting
a heavy pram in and out of a car, you are going to need strong back
muscles. Make sure you incorporate core and back strengthening
exercises in your routine.
• Make sure you keep your routine enjoyable. This is supposed to help
you release some of the stress, not add to it!
• Continue with healthy nutrition, which is equally as important as during
your pregnancy. This will actually help you get back in shape faster.

CREDIT: NICOLA THOMPSON

should really sleep rather than Exercises to do at home your shoulders and toes. Another mother, baby & child April 2011
get to the gym.” Exhaustion, is to hold your baby in front of
reiterates Thompson, is one of STABILITY BALL SQUAT you, facing you. Tighten your
the by-products of being a new If you had a birthing ball core muscles, tuck your belly in
mother and it sometimes feels (stability ball), it’s time to get it and gently rotate from left to
like a downward spiral. “Whilst out again, stresses Thompson. right, says Thompson, “Keep the
you must make time for sleep, “Stand against a wall with a movement slow and controlled
whenever you have a window of ball between you and the wall, and make sure your hips and legs
opportunity, exercising is always positioned at your lower back remain in the same position.”
a great way to release tension level,” she says, “Sit down into a
and you will sleep better after squat position, allowing the ball MOMMY AND BABY TUMMY TIME
working out,” she says. to roll up against your spine.” Put your baby on his tummy on the
Inhale whilst going down, exhale floor and lean on your stomach in
Lastly is the myth “I don’t whilst going up. front of him. Bring your hands by
seem to find the time to go to your shoulders, palms down on the
the gym.” There are plenty PUSH UP / KISS BABY floor and lift your shoulders and
of exercises you can do in the Whilst the baby is lying on the back upright, she says, adding,
comfort of your own home, floor on his/her back, Thompson “This is working your lower back
explains Thompson and you instructs to position yourself and helping your baby with his
can even use your baby to above him in a push up position. neck and back muscles.”
add weights to your moves, “Lower your arms down so
provided they are done safely that you can kiss him or blow a INSTRUCTOR’S PROFILE:
of course. “Walking your baby raspberry on his tummy,” she Nicola Thompson is a British fitness instructor
in his/her pram is also a great says, “Get back up. Initially working with Urban Energy Fitness in Dubai. She
way to get moving; just make do this exercise on your knees, is a highly experienced trainer with a pre and
sure you push the pram at a ensuring that your shoulders, post natal certification as well as an aqua and
higher pace than usual and hips and legs are in a straight circuit aerobic instructor. She currently handles
concentrate on standing up nice line.” When you feel stronger, pre and post natal classes for Urban Energy as
and straight,” she says. lift your knees and work off well as personal training clients in and around
Dubai. Contact 055 8869158 or email info@
urbanenergyfitness.com

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