Postpartum is a beautiful yet transformative time, and while fitness is important, it’s crucial to approach it with patience, self-love, and a holistic mindset.
In this post, we’ll go over practical tips on how to build muscle postpartum, while addressing common issues like back pain, diastasis recti, and weak pelvic floor muscles. Whether you’re just starting or you’re a few months postpartum, these steps will guide you in getting stronger safely.
Listen to Your Body, Mama!
The first and most important step in your postpartum fitness journey is to listen to your body. Your body just performed an extraordinary feat, and it needs time to heal. Every postpartum recovery is different, so be gentle with yourself. Start slowly, and if something doesn’t feel right—especially if you have symptoms of back pain, prolapse, or a weak pelvic floor—stop and reassess.
A women`s health physiotherapist can be a fantastic resource to help you understand your body’s unique needs during recovery. We can guide you through exercises to safely rebuild strength and manage conditions like diastasis recti or prolapse.
Pelvic Floor Love: The Core of Your Strength
Before jumping into a full-blown workout postpartum, give some love to your pelvic floor. This group of muscles forms the foundation of your core, and strengthening it is essential for overall stability and balance.
Start by incorporating Kegel exercises into your routine. These exercises are perfect for gently rebuilding strength in the pelvic floor, especially if you experienced any weakness or prolapse during or after pregnancy. Strong pelvic floor muscles are also crucial in preventing future issues like urinary incontinence and supporting your body during strength training.
Diaphragmatic breathing is another powerful tool to support both your pelvic floor and core. This form of breathing helps to activate your deep abdominal muscles, working alongside the pelvic floor to improve your core strength.
Fuel Your Body with a Nutrient-Rich Diet
Building muscle postpartum is about more than just exercise—it’s also about fuelling your body with the right nutrients. A nutrient-dense diet can help your body recover, give you energy for your workouts, and promote muscle growth. Focus on foods rich in:
- Lean proteins (chicken, fish, eggs, legumes)
- Whole grains (quinoa, brown rice, oats)
- Healthy fats (avocados, nuts, seeds, olive oil)
- Plenty of veggies to get the vitamins and minerals your body needs to heal and strengthen.
Don’t forget to stay hydrated, especially if you’re breastfeeding, as this can increase your water needs.
Consistency is Queen
When it comes to postpartum fitness, consistency beats intensity. Many new moms feel like they need to jump back into long, strenuous workouts to see results, but short and effective sessions can be just as impactful.
Start with 15-20 minute workouts, focusing on exercises that fit into your new busy schedule. This allows your body to gradually adapt to the demands of exercise while you stay consistent. Over time, as your strength improves, you can start to extend your workouts or increase intensity.
Progressive Loading: Safely Challenging Your Muscles Postpartum
Once your body is ready, the key to building muscle postpartum is progressive loading—gradually increasing the weight or resistance you use during strength training. This doesn’t mean you need to start lifting heavy weights right away. Instead, start with bodyweight exercises like squats, lunges, and modified push-ups, then slowly introduce light weights or resistance bands.
Always focus on proper form to prevent injury, especially if you’re dealing with diastasis recti or a weak pelvic floor. As you progress, you can increase the intensity by adding more weight, reps, or sets to your workouts.
Core Connection: Gentle Activation is Key
Your core has been through a lot, and it’s important to rebuild it safely, especially if you’re dealing with diastasis recti (a separation of the abdominal muscles). Start with gentle core activation exercises like:
- Pelvic tilts
- Shoulder bridges
- Leg slides (lying on your back)
These exercises are designed to strengthen the deep core muscles without putting too much pressure on your abdomen. As your core becomes stronger, you can gradually incorporate more challenging exercises. Just be mindful to avoid exercises that create too much strain, especially early on.
Rest and Recovery: Don’t Skip It!
Building muscle isn’t just about exercise—rest and recovery are just as important. Your body needs time to heal and rebuild after workouts, and postpartum life comes with its own set of physical and emotional demands. Prioritize sleep and self-care whenever possible. Listen to your body, and don’t hesitate to take a rest day (or a nap!) when needed.
Embrace the Journey, Mama
Building muscle postpartum is a journey, and it takes time, patience, and a lot of self-love. Celebrate the small wins and remember that progress is more important than perfection. With consistent effort, a healthy diet, and the right support, you’ll be amazed at your strength and resilience.
A Word from a Women`s Health Physio
Surrounding yourself with a supportive community can make a world of difference in your postpartum fitness journey. Whether it’s a pelvic floor physio specialist, a group fitness class designed for new moms, or a supportive group of fellow mamas, having others to cheer you on will keep you motivated and focused on your goals.
Consider working with a women’s health physiotherapist if you’re unsure about starting exercise, especially if you’re experiencing back pain, prolapse, or ongoing pelvic floor weakness. They can help you create a plan tailored to your body’s needs.
