Getting back into shape after pregnancy should be done at your own pace. Fitness expert Rachel Berg has a seven step plan for new mums to get back in shape

It takes nine months to make a baby and for most women, doing the right exercise and eating a healthy balanced diet, it’ll take at least the same to get back on track. It is totally unrealistic to suggest that new mums will zip back into their pre-pregnancy jeans within weeks of delivery.

However being bombarded with images of celebrity new mothers doesn’t help and you may end up feeling under pressure to make it all happen too quickly.

It’s simple common sense to give your body time to repair at a natural pace and with the correct exercise advice, you’ll start to get back on track and eventually be in better shape than you were pre-pregnancy! Before baby, you may not have been particularly active, but with a baby in tow you’re automatically upping the ante, starting to burn more calories lifting and carrying, and pushing the pram.

Get the green light
It’s really important to get permission from your GP (it will be about six to eight weeks after having the birth) to restart your exercise routine (10 weeks after a caesarean section). Assess your energy levels daily. After six weeks of motherhood your focus should be on having an enjoyable workout and one that puts you back in tune with your body. Try not to overdo it. If your baby has been up all night, put your exercise session on hold for that day and have a nap, or choose a lighter activity instead, such as a stretch/relaxation session.

If you’re tired, the risk of injury is increased, as your joints and ligaments are still soft from the hormone relaxin. The effects may continue for up to six months after the birth, so be careful when stretching and keep good posture at all times.

What to wear?
A good sports bra is a must. Your breasts will need support during activity. It can help reduce the risks of stretch marks and discomfort. During movement the nipples could produce milk, so get some breast pads and try to breastfeed before exercise. Exercise helps to improve your circulation, helping problems such as varicose veins but wearing tights can give extra support. Never be uncomfortable. A badly fitted bra can cause mastitis, which is extremely painful and can give you flu-like symptoms. Get kitted out properly, tighten those straps and defy gravity!

1 Drink up
Drinking plenty of water – before, during and after exercise especially if you’re breastfeeding is a must. Avoid restricting liquid intake because of the fear of leakage. If you have been experiencing any wetness it’s a warning that you should do more pelvic floor exercises.

What to avoid
Activities to avoid before six months (or longer if breastfeeding):
• High impact or jumping activities
• Sit-ups/crunches
• Stretching to improve flexibility
• Boxing/martial arts
• Tennis
• Horse riding
• Spinning
• Mainstream yoga/Pilates

2 Sneeze with ease
Many mums may feel that leaking when sneezing is part and parcel of motherhood but this is simply not the case. These muscles, like any other, can be trained so you can do the things you want to do without wetness or worry.

By exercising your pelvic floor muscles on a daily basis you should be able to strengthen them and prevent any accidents in the future.

3 Jelly belly
Every woman’s main concern is her tummy. There is no quick fix, but walking and sitting tall whilst gently drawing your tummy in during your daily activities will help to realign the stretched muscles and reactivate your core muscles.

4 Walk the line
Sweating but not jumping is the way to burn off the baby fat sitting around the waist. We know you want your body back, but please don’t go running round the block! Your ligaments are still softened and stretched from relaxin which means that the scaffolding that supports your ankles, knees, back and joints could buckle and bow under impact. If you run when your pelvic floor is in this state you may experience stress incontinence (leakage). More seriously, you increase the risk of a bladder prolapse, which is when the pelvic floor muscles cannot support the bladder in its correct position. This may need physiotherapy or even surgery to repair, so it’s vital to wait until you make a full recovery after pregnancy and birth before attempting to run or jog.

How long will it take?
Ask any mum down the street how long it took her to get back on track and realistically they will tell you at least one year. However remember that each woman’s recovery is individual to her. Remember we are not just talking about the physical, look at the whole picture and be realistic. Make your goals achievable and remember that sleep deprivation is your biggest enemy. With a bit of dedication and respect for your body the new you will be stronger, fitter and ready to take on the challenge of motherhood.

Get active
There are plenty of activities ideal for your postnatal body to help build up your fitness levels.

5 Walking
Steady-pace walking with your pram will help to burn off the baby fat initially, but once your body is used to this level of activity, it’s time to push yourself. You’ll know you’re working at the right level as you’ll feel breathless and begin to glow. If you can speak a full sentence comfortably then you are not pushing hard enough! Aim to achieve this for at least 15 minutes per day.

6 Swimming
Once you have had your GP check and your body has fully healed, get some one to mind the baby and pop to the local pool for some ‘me time’. Your abdominal muscles work harder to stabilise the body in water and this is an excellent way to support and help your abdominal recovery. Gentle swimming can be particularly relaxing as well as energising. Swimming with the head lifted out of the water could increase stress on the lower back pain so invest in a pair of goggles so you can swim in a more streamline position. (If breastfeeding try to feed before the session and wear a support bra and breast pads under your swimming suit.)

Pushy Mothers
Rachel Berg is the director and founder of Pushy Mothers, which offers a range of outdoor buggy workout sessions, encouraging fitness through resistance from the elements: heat, wind, rain and the varying terrains. A challenge that’s safe and satisfying, and baby comes too so no childcare concerns. For more information, national class details and free prenatal and postnatal advice, visit www.pushymothers.com.

7 Postnatal exercise classes
Find a postnatal specific fitness, Pilates or yoga class. Check out local mums chatrooms on the web or go to the library and find a class suitable for you in your area. Often these classes allow you to bring your baby along too. Go to www.postnatalexercise.co.uk to find your nearest locally qualified instructor.