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Getting started - Prenatal
For prenatal mamas, as long as you are at least 12 weeks pregnant and have had clearance from your GP you can start your fitness journey. I advise starting off with lower intensity exercises such as walking, kegels, low intensity resistance training, swimming, yoga, pilates etc. Training for up to 30 mins 2-3 times a week and then gradually increasing the intensity and duration over time.
Getting started - Postnatal
Returning to exercise/starting your fitness journey can be a little overwhelming, especially after just having a baby. I advise starting off with lower intensity training 2-3 times a week for around 30 mins. It's important that you take your time to rebuild your strength progressively instead of diving straight back into HIIT workouts. By around 3+ months you can introduce higher impact training as long as you feel up to it, always listen to your body.
Providing you had an uncomplicated birth and have had your 6 week checkup you can start back with some lower intensity exercises (see phase 2 section of my library). Gradually build back your endurance and core strength ( see Diastasis Recti section) with some gentle core exercises. Performing Kegels helps to strengthen the pelvic floor, these can be done throughout the day with a combination of fast and slow exercises. Diaphragmatic breathing helps to reconnect your core and pelvic floor. This type of belly breathing can be done alongside your pelvic floor exercises.
Disclaimer
Before taking part in exercise please make sure you seek advice from your GP and gain clearance if needed. Drink plenty of water throughout each exercise and carry out both a warm up and a cool down. Safety always comes first, carry out workouts in a suitable space and wear appropriate clothing and footwear. Should you experience dizziness, discomfort, chest pain, vaginal bleeding, shortness of breath, discomfort nausea etc please stop and consult your GP or health professional ASAP.