There’s a meme that’s circulating the internet where a mom logs her birth as a 5 hour and 37 minute workout. And I love this meme because the whole entire thing– pregnancy, and the birth really could be considered an athletic event. It’s hard work, it’s exhausting, and it’s awesome.
Birth really is a momentous feat for any person who has a baby, whether they’d consider themself an athlete, an exercise lover, or even an exercise avoider. So, after completing this incredible marathon, what comes next for your body? Just as athletes need recovery and specialized training after a major event, new moms benefit from postpartum fitness classes designed to help them regain strength, flexibility, and confidence.
These classes aren't about getting back in shape (although that can be a pleasant side effect), they’re more about nurturing your body, which has just accomplished something extraordinary.
Postpartum fitness classes are designed with the brand new mom in mind, offering safe, supportive, and effective ways for you to move your body
There are many different types of fitness and movement classes. And while you might find an ex-crossfitter or pro yogi in one of these classes, they typically are meant for any person to join, not just those with a fitness background.
When looking for a postpartum centered fitness or movement class, make sure the coach or the class guide embodies the following:
An understanding of postpartum physiology: Knowledge of the physical changes and recovery processes ensures that exercises are appropriate and beneficial.
The ability to provide personal modifications: Each mom's recovery journey, body, and goals are unique, and a good coach will offer modifications to suit individual needs and fitness levels.
Promote safe practices: Your coach or guide should emphasize proper form and technique instead of mushing you to your max as often as possible. This helps prevent injuries and encourages a safe return to fitness.
Offering emotional support: A compassionate coach understands the emotional challenges of new motherhood and provides encouragement and understanding. Their support should be considerate of each individual’s journey, and they should support your goals without being too overbearing.
Different types of postpartum focused fitness, yoga, and movement classes:
Yoga for postpartum recovery
Yoga is a gentle yet powerful way to ease back into fitness after childbirth. You definitely don’t need to be a lifelong yogi to sign up for a postpartum yoga class. For me as a long-time gym girl, after I had my second baby, recovering with yoga was really my first step in reconnecting with movement again. Postpartum yoga classes focus on:
Breathwork and relaxation: Learning to connect with your breath can help manage stress and promote relaxation, which is crucial for new moms.
Strengthening the core and pelvic floor: Specific poses help rebuild the core and pelvic floor muscles, essential for recovery and preventing injury.
Flexibility and mobility: Gentle stretches aid in regaining flexibility and alleviating any tension or stiffness caused by pregnancy, childbirth, or soreness cause by different nursing positions or sleeping positions.
Mind-body connection: Yoga fosters a deep connection between mind and body, which can be hard to do after you give birth. This connection can improve your overall well-being and mindfulness.
Crossfit, or other HIIT classes
For the moms who are craving (and are physically ready for) a more intense sort of workout class, a postpartum focused Crossfit or HIIT class might be an exciting and fun way to stay challenged and connected. Again, you don’t have to currently be a Crossfitter to start doing Crossfit style classes after your baby. Great supportive postpartum groups are sometimes a mom’s first introduction to fitness in this way and they often end up getting hooked.
Scaled Workouts: Exercises are modified to accommodate postpartum bodies, ensuring that movements are safe and effective. There is a focus on the pelvic floor to ensure its strength and recovery.
Functional Training: There is a focus on movements that enhance everyday activities, helping you regain strength and endurance for daily mom duties. For example, the deadlift translates to picking your baby off the ground or picking up heavy bags of groceries.
Community Support: The camaraderie in these classes is unmatched, providing a strong support system of fellow moms pushing through similar challenges. And typically whatever coach is working with you has experienced a similar but different version of the postpartum you’re going through.
Strength Building: Emphasis on weight training helps rebuild muscle mass and boost metabolism. The goal isn’t for newly postpartum moms to get super strong or bulky, but focusing on strength helps the female body as a whole even beyond the postpartum period.
Mom meet-up fitness classes
There are tons of locally available classes where moms meet up at a park or playground with their babies in tow to do a workout. There’s usually a group leader who brings the light equipment such as resistance bands, kettlebells or dumbbells. There are more official groups like Fit4Mom, and some classes are organized by your neighborhood movement enthusiast or library group.
Physical Health and Recovery: Engaging in a structured fitness routine helps you regain strength, improve cardiovascular health, and rebuild muscle tone. The variety of exercises using resistance bands, kettlebells, and bodyweight movements ensures a full-body workout that caters to postpartum recovery. This approach helps in safely and effectively restoring your physical health after childbirth.
Non-Intimidating: Because of the nature of these groups, they can feel less intimidating than showing up to a gym or a yoga studio. These types of meet-up classes are a great way for even the most intimidated mom to begin taking steps on her fitness journey.
Social Connection: One of the best parts of mom meet-up fitness classes is the opportunity to connect with other moms. Sharing experiences, challenges, and triumphs with others who understand what you’re going through creates a strong sense of connection These regular meet-ups can lead to lasting friendships and a really helpful support network.
Setting a Positive Example: Participating in fitness classes with your baby in tow not only benefits you but also sets a positive example for your child. It demonstrates the importance of physical activity and self-care from an early age.
Postpartum fitness and movement classes have so many great benefits
Improved Physical Health: Regaining strength and stamina helps moms feel more capable and energized for daily activities. We always emphasize that the goal isn’t to bounce back, drop the baby weight, or fit into pre-pregnancy clothes– but rather to feel comfortable and confident in the skin you’re in while improving your physical health.
Mental Well-being: Exercise releases endorphins, which can help combat postpartum depression and anxiety, improving overall mood and mental health. It’s also really beneficial to take time away from the house to do something just for you as a person.
Community and Connection: Being part of a fitness or movement class offers social interaction and a sense of belonging, reducing feelings of isolation. Being part of a group of people who are in the same season of life as you can feel really comforting.
Enhanced Confidence: Achieving fitness goals, no matter how small, boosts self-esteem and body image, empowering moms in their new roles. The little things in the gym or yoga studio can add up!
Put your postpartum fitness and movement class onto your registry
The great thing about the BeHerVillage registry is that you can find and fund the postpartum movement classes in your area that suit you and your preferences. This way, the loved ones who are planning on giving you a gift in celebration of your new baby can give a really meaningful gift that benefits your mental, physical and emotional well-being.
BeHerVillage is helping parents like you get the funds they need for the support they deserve! Are you having a baby and are looking for support? Create a registry for support today and get gifted funds directly into your bank account to pay for your support team. You deserve this.
Are you a birthworker who supports new moms? Use BeHerVillage to help your clients pay for your support. Create your free profile here and you can be the best baby shower gift a mom will ever get!
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