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let's talk about getting back into
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exercise after your pregnancy
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hi i'm sim i have been a trainer for
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eight years i am pre and post natal
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trained and i'm 30 weeks pregnant a
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really important thing to remember about
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getting back into exercise after your
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pregnancy is the postpartum time is a
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time to be kind to yourself your body is
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still healing so you want to ease back
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into extra activity each time you work
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out it's important to check in with
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yourself and see how you feel ask
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yourself these questions do i feel
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energized after this workout do i feel
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ready for a nap does anything hurt do i
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feel comfortable there's no pressure to
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rush back into anything after pregnancy
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don't rush to get your pre-baby body
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back your body's done something truly
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incredible in creating a whole life
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force there's no rush there should be no
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pressure to do anything take each day as
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it comes and just see how you feel focus
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on being happy and healthy and moving
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your body in a way that feels good you
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should always nourish your body with the
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fuel that it needs and be mindful of
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your post-workout nutrition also
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generally you should wait until after
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your six-week post-natal check before
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getting back to exercise or taking on
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anything new if you exercise before
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pregnancy you feel ready to get back to
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it and it feels good for you then do so
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some things to be mindful of firstly if
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you had a cesarean then your recovery
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time will be longer if during your
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pregnancy you got separation of your
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abdominal wall you need to be extra
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careful when getting back into exercise
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especially with abdominal exercises
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thirdly bear in mind that your lower
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back and core abdominal muscles will be
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weaker than they used to be and finally
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your ligaments and joints are more
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supple for the first few months after
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birth so be careful if you stretch or
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twist so that you don't get injured you
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also need to avoid crunches planks and
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oblique work until at least 16 weeks
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after birth there are some exercises to
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focus on pelvic floor exercises
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strengthening your core
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yoga and light weights there may be
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postnatal classes in your area which is
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a really good and safe way to get back
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into exercise and also meet new mums and
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babies after my first pregnancy i didn't
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have the best experience with a personal
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trainer and it made me really passionate
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about helping new and expectant mums and
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really highlighted how important it is
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to make sure that post pregnancy you get
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back to exercise safely and at a time
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that feels right for you absolutely get
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advice from your midwife or doctor about
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when it's safe to do so but don't feel
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that you have to don't compare yourself
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or your body to anybody including
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your body has done and is doing really
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amazing things trust your body listen to
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and everything else will fall into place
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i was actually fitter and stronger after
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my first pregnancy and that's because i
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didn't put too much pressure on myself i
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and i actually had a new found mental
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strength which came from bringing a new
