Functional Training for Moms: Pre/Postnatal Exercise Tips

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Long runs after work, trying new fitness classes with your friends, training hard five days per week, or possibly never working out a day in your life. This might have been what fitness looked like for you before pregnancy. Unless you had an injury you probably weren’t strength training a ton with function in mind, or adjusting your routine based on the stage of life you were in.

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And then you got pregnant, where your body is changing outside of your control...you’re moving different, feeling different and priorities are shifting. This is really where the first phase of motherhood begins, and where your exercise program should prepare you for that. For many (unless you trained as an athlete), it's the first opportunity to really choose workouts that align with the physical and functional demands being placed on your body, as well as your stage of life.

Here are a few functional training ideas and tips for early stages of motherhood:

Pregnancy

  • Learn which core exercises are still appropriate for you

  • Be sure to include breathing and pelvic floor work in your fitness routine

  • Focus on lengthening chest muscles and strengthening upper back muscles

  • Incorporate a variety of glute exercises

  • Avoid impact when you start to feel pelvic pressure or incontinence during exercise

Early Postpartum (0-6 weeks)

  • Begin reconnecting to core muscles with breath and simple exercises like hip lifts and pelvic tilts

  • Adjust stroller handles to the proper height and enjoy short walking bouts if you’re feeling up to it

  • Focus on body mechanics while holding the baby, sitting, and feeding

  • Avoid impact exercise (low impact like walking is acceptable as tolerated)

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Postpartum 6-12 weeks

  • Increase the duration of low-impact activities (like walking) as tolerated

  • Address pelvic floor or diastasis recti concerns with a professional

  • Begin to progress through core exercises

  • Incorporate strength exercises like deadlifts, lunges, or box squats that mimic daily life demands

Postpartum 12 weeks-12 months

  • Gradually add more impact exercise if desired (and if strength training has been adequate)

  • Begin to increase strength training volume, focus on movement patterns (push, pull, squat, lunge, hinge, rotate)

  • Use more frequent, but shorter duration workouts to make consistency more attainable

  • Use tools like the foam roller to address mobility and muscle tightness

This is by no means an exhaustive or very specific list, but hopefully, it gives you an idea of the importance of shifting your training focus to not just meet your goals, but also your needs. If you need help personalizing your program, take advantage of the Active Mom Fitness Signature Consult.