How to Get Back to CrossFit After Having A Baby
YOU WILL COME OUT STRONGER!
4 Months POstpartum
When can you go back to exercising?
A common prescription is to wait for six weeks postpartum before starting any kind of exercise. Don‘t get me wrong, rest is essential during the first six weeks, no matter if you had vaginal or C-section delivery.
But that doesn’t mean you can’t start exercising before 6 weeks.
Why postpartum recovery in the first six weeks is important
In order to be able to return to any kind of exercise six weeks after giving birth, you need to focus on gentle, intentional, and recovery-specific movement to reconnect to your body already in the early postpartum period.
The rehab you do during these first six weeks is going to set the very important foundation for future movement progress and it can contribute to a smoother recovery.
Naturally, you will get up from your bed, stand up and sit down from your couch, pick up your newborn, get the infant car seat in and our of your car and do other functional, everyday movements.
All of these are causing an intra-abdominal pressure shift, so it’s crucial to manage the pressure correctly.
What can you do in the early postpartum period?
1. Learn or rebuild the brain-to-muscle connection
2. Learn or re-educate yourself about alignment, correct breathing patterns and deep core connection
3. Do gentle mobility and stretches that will reduce the tightness and tension from the birth
What exercises can you do in the early postpartum period?
Leg slides
- lay down with a neutral spine, bent knees and feet flat, no tucking of the bum
- inhale slide the foot out and release
- exhale wrap your core, engage your deep transfers abdominous engage your pelvic floor slide the foot back in
Single Leg Marches
- one foot always stays on the floor
- exhale wrap the core lift one leg
- inhale lower
Single Leg Marche Cross Press (recruiting deep lower belly)
- exhale wrap your core engage PF and then lift your knee and push the opposing hand into it
- INHALE bring your foot back to the floor and expand and release
- blow before you go (exhale, wrap and engage before you lift your knee!)
- the harder you push your hand the more challenging it will be as there will be more core activation
Mindful movement and healing from the inside out is the safest way to return to any type of exercise
Postpartum Exercise Program For CrossFit Athletes
At Fit With Pia, we understand the unique challenges that come with postpartum recovery and the desire to regain strength and fitness after having a baby. That is why we have developed our Postpartum Exercise Program, specifically designed for new moms with a CrossFit background.
This program takes into consideration the physical changes that occur during pregnancy and birth, and focuses on rebuilding core strength, improving posture, and increasing overall fitness levels.
The program was designed by CrossFit and Postpartum coaches with over a decade of experience. With a combination of brain-to-muscle exercises, strength training, and functional movements, our Postnatal Program helps moms regain their pre-pregnancy strength, energy, and confidence.
Please get the six-week clearance from your doctor, before starting this program.
Postpartum Program from the comfort of your home.
The program is 8 weeks, gradually ramping up. Easily access directly from Our App.
How to Get Back to CrossFit WODs After Having a Baby
3 Months Postpartum
Dumbbell Box Step Over
When I first started CrossFit workouts postpartum I wondered: Why I am doing this?
I felt this pressure to take care of others after relying on friends and family. I also wanted to get my pre-pregnancy body back.
After some soul-searching, I realized I’m actually doing this for me. Being very active pre-pregnancy and also during my whole pregnancy my number one reason was my mental and emotional health. Every time I exercised I felt happy and balanced out. This was (and still is) my way of self-care. “You can’t pour from an empty cup.” Self-care looks different for everyone, exercise is mine.
When you are ready to get back to CrossFit workouts, I encourage you to do it for yourself. Not for others.
Lifting Weights After Pregnancy
2 Months Postpartum
Kettlebell Front Rack Squats
As you know by now there are many, many myths in pregnancy and postpartum. Especially when it comes to working out.
After not lifting during pregnancy, moms are told that their organs fall out if they lift heavy postpartum. I’m here to tell you, I tried, my organs are still in place.
Even though I was a lot weaker than before pregnancy after every lifting session I felt strong. Every mom should feel like that - confident and healthy. I encourage you to pick up some weights.
Of course, you gradually reintroduce lifting weights into your CrossFit workouts and please always listen to your coach and health care provider. This will allow you to regain your pre-pregnancy strength while maintaining a mindful approach to your body's unique needs.