It is safe to start lifting weights after being given the ok at your 6 week postnatal check up as long but there are some precautions to take to ensure that it is safe:
Weights - Dumbells, Kettlebells & Weights Machines
- If you are in the 6-12 week period after birth then Breathe out & Engage the Pelvic Floor when doing the ‘WORK’ part of the exercise. If you are 12+ weeks after birth then Breathe out and Engage the Pelvic Floor & Deep Abs when doing the ‘WORK’ part of the exercise. The WORK part of the exercise is the lifting, pushing or pulling in the exercise.
- Make sure your lower back is not arching, knees are not falling inwards, hips thrusting forwards or body twisting – if this is happening and cannot stop it then try
- reducing the weight
- changing position to lying down, sitting or with support
- Remember the LIPP – you should not feel Leakage, Instability, Pain or Protrusion of the tummy or down below
See the videos below for more tips.