Forum Health

Kayla Itsines postpartum workout.

9 replies

Amanda86
Hi ladies,
I want to start working out again now that I've given birth (my little one is 2.5 months old), but going to the gym isn't an option right now, especially once I have to go back to work.

So I started looking for a workout I can do at home.
I came across Kayla Itsines – it's an intense workout that you can also do comfortably at home.
If your little one wants to sleep, of course

Now the question: who knows it and is already doing it?

The book is quite expensive, and before I make such an expense, I'd like to know more about people's experiences.

Looking forward to hearing from you

Replies

  1. Amanda86 started this #2

    No one? Too bad.

  2. Edith #3

    I don't know this workout, but I can definitely give some general tips for exercising after giving birth:

    - During pregnancy, your abdominal muscles stretch out and can start to separate a bit to make room for your baby. After birth, it takes some time for them to come back together (you can do targeted exercises to speed this up). Make sure you wait until they've reconnected before doing 'normal' ab exercises (like crunches and sit-ups)! Otherwise, they might separate even more, which can lead to a (permanent) bulging belly and back problems down the line. More info, including exercises you can do: http://bekkenbodemonline.nl/vrouwenzaken/rondom-de-zwangerschap/
    - Your pelvic floor has taken quite a beating during pregnancy and birth, so take your time to strengthen those muscles again. This is also necessary to maintain a solid posture while exercising. See this site for exercises: http://bekkenbodemonline.nl/bekken-en-bodem/wat-kan-ik-er-zelf-aan-doen/oefenen-van-je-bekkenbodemspieren/
    - If you're starting from scratch, it's better not to jump into a very intense workout right away, but to build up gradually. You'll naturally feel when your fitness is good enough to really go all out.

    Nice read: "Vet man, zo'n baby" by Regina Romeijn and Guy van der Reijden. This book also includes (home) exercise plans for after birth, and it's probably much cheaper than the workout you mentioned.

  3. Amanda86 started this #4

    Thanks for your tips.
    My little one is about 2.5 now, so I assume my abdominal muscles are okay.
    But maybe it's a good idea to check just in case.
    I also think you're right about wanting to get back into sports too quickly and too hard.
    You need to build it up gradually.

    (Sometimes I get a bit impatient with that, hihi)

    And super thanks for the book tip.
    Thanks!

  4. Edith #5

    2.5 months is still pretty early, and it's not a given that your abs will close up on their own. So I'd definitely get it checked again if I were you. My abs turned out not to be okay recently (after 2.5 years!) - I gained a lot during my first pregnancy and carried forward. Unfortunately, it's also just a matter of genetics; my mom never got rid of her tummy either (though she's slim otherwise). Also, I didn't do specific exercises to close my abs after the pregnancy (luckily no sit-ups, which would have made it worse). Now, I've managed to get my abs to work better during my second pregnancy with exercises, so they bulge less than before I was pregnant. So even if you still have it now, there's always hope

  5. Amanda86 started this #6

    2.5 months is pretty fast, I know that too.
    But I always had issues with my weight and was finally happy with how much I weighed when I met my partner.

    When I got pregnant, I quit smoking right away—that was the first few pounds that flew off.

    And during those 8 months, I just kept gaining weight.
    I was way above average
    It was quite a shock.

    So I'm eager to start exercising, but going to a gym is still impossible right now. That leaves home workouts only. But those precious little hours when the baby is asleep—I'd rather spend them relaxing at home or with my partner (don't even get me started on the exhaustion haha).
    Eventually, I'll find the time to exercise again.

    By the way, my midwife checked my abdominal muscles back then—they felt about two fingers wide apart. Hopefully, they're fairly closed now.

    But yeah, I don't see myself doing 50 ab exercises right away, haha.

    (Sorry my story got so long)

  6. Edith #7

    Glad your abs seem to be recovering well If you now see a ridge/'pyramid' when doing exercises for your rectus abdominis, it's better to stick to obliques and transverse for now (for the latter: suck in your navel as if you're pulling on a too-tight pair of pants, and hold that while you breathe).
    A tip for home workouts: do them especially when the little one is awake (and alert), and not when he/she is sleeping. Babies love looking at mom when she's doing all sorts of interesting things (mom is always interesting ) - just place them in the bouncer or on a mat next to you. Then you'll probably suddenly have more time to work out, because it's basically just playing with your baby (especially if you talk to him/her while doing it)! The book "Get Fit, Like a Baby" also has tips on (strenuous) walking with strength exercises in between at park benches etc., which you can do while your baby is in the stroller or in the carrier.

  7. Amanda86 started this #8

    Haha, didn't think he might actually like it.
    I'll give it a try

  8. Edith #9

    And, how are you doing?

  9. Amanda86 started this #10

    Yeah, it's going well. I don't do real sports, but lately I cycle a lot. In the evenings, I do some stomach and leg exercises. I'm quite busy around the house. I consider that my sport for now, hahaha.

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