Congratulations, new Mumma-Bear! You have made it through pregnancy, labour, and delivery. Now, it’s time to start thinking about how to get back into shape after having a baby. But before you jump back into your pre-pregnancy workout routine, there are a few things you need to consider.
Getting back into shape after having a baby is all about easing back into your routine slowly and safely.
You need to know your limitations before breaking into your routine. It can help if you wear appropriate exercise clothing like dk active Natal Support, know the exercises perfect for you, and take breaks.
Post-natal exercise is all about taking it slow and steady. Be patient with yourself and your body. It will take some time to get back into shape.
Your body has been through a lot and needs time to recover. Here’s what you need to know!
Tips for Getting Started with Postpartum Exercise
Congratulations on your new bundle of joy! As a new mom, you may be eager how to get back into shape after having a baby. However, it’s crucial to approach postpartum exercise with caution and patience. Your body has undergone a significant transformation, and jumping into a rigorous exercise routine too soon can do more harm than good.
That’s why we’ve put together some tips to help you start a postpartum exercise safely and effectively.
Consult with your doctor before starting any postpartum fitness routine.
Before beginning any postpartum fitness routine, getting clearance from your doctor is essential. They will advise you on the exercises that are safe for you and the ones to avoid based on your condition.
Wear appropriate clothing, such as with dk active Post-Natal Support
dk active Post-Natal Support is designed to provide the perfect balance of support and comfort during the post-partum period. Suitable for both natural and cesarean births and post-surgical compression support, these leggings are designed to be supportive enough to hold the body in place without feeling restrictive. The fabric is breathable and comfortable, and the fit is designed to accommodate changes in the fourth trimester.
Start with low-impact exercises such as walking or yoga
Start with light exercises like walking and stretching to get back into shape after giving birth. These exercises gradually help you rebuild your core, strength, and stamina. Walking for 10-15 minutes daily, gradually increasing the duration until you reach 30-60 minutes daily.
Incorporate pelvic floor exercises
Incorporate pelvic floor exercises into your routine to help restore muscle strength and improve bladder control. Pregnancy and childbirth can weaken the pelvic floor muscles. Pelvic floor exercises like Kegels can help strengthen these muscles and prevent urinary incontinence. If you’re looking for efficient shape retention power over time and the correct muscular compression, dk active Post-Natal Support will assist in your recovery, especially with your abdomen regions.
Gradually increase the intensity and duration of your workouts over time.
Once you feel comfortable with these light exercises, you can increase the intensity and duration of your workouts. However, listening to your body and not pushing yourself too hard too soon is essential. Remember, your body is still recovering from childbirth, and you must give it time to heal.
Incorporate strength training exercises to rebuild muscle stamina
Bodyweight exercises such as squats, lunges, and push-ups can restore strength. Consider joining a postpartum fitness class or working with a personal trainer specializing in postpartum fitness.
Make time for self-care and rest to prevent burnout and injury
Postpartum recovery requires rest, and it is crucial to listen to your body. Listen to your body and adjust your routine as needed. Set realistic goals and celebrate your progress along the way. Don’t compare yourself to others, and focus on your journey.
Understanding Your Postpartum Body
After the fantastic and life-changing childbirth experience, many women struggle with their postpartum bodies. Understanding how to care for your body after delivery is vital to feeling better and stronger. Here are the top 8 ways to understand your postpartum body and what you do about it.
Abdominal aches: It is common for women to experience abdominal aches after delivery. This is due to the strain on your abdominal muscles during labor and delivery. To help ease the aches, be sure to take it easy and rest. Gentle stretching and light exercise can also help. dk active Post-Natal Support is super high waist and supportive fit with targeted compression to assist in recovering all abdomen regions. Designed to assist with Diastasis Recti (Abdominal Separation) and post-birth recovery.
Swollen breasts: Many women experience swollen and tender breasts after childbirth. This is due to the increase in hormones during pregnancy. To help with this, try using a cold compress or an ice pack to reduce the swelling. You can try one of dk active maternity bras here!
Stomach pooch: After delivery, many women find a pooch in their stomach area. This is due to the physical changes that occur in the body during pregnancy. To help reduce the pooch, try exercises that focus on toning your abdominal muscles. Wear dk active Post-Natal Support. Suitable for natural and cesarean births and as general post-surgical compression support.
Stretch marks: After delivery, many women find stretch marks on their stomachs, thighs, and other areas. This is due to the skin stretching during pregnancy. To help reduce the appearance of stretch marks, try using a moisturizing cream or lotion regularly.
Weakened pelvic floor muscles: During childbirth, the pelvic floor muscles weaken. This can lead to incontinence and other issues. To help strengthen the pelvic floor muscles, practice pelvic floor exercises regularly. dk active gets the right compression for post-birth with internal power mesh support fabric built into the front waistband, encased inside the compression fabric, so there is no chafing or skin irritation from the mesh.
Thick and big thighs and legs: During pregnancy, the legs often become thicker and bigger due to weight gain. To help reduce the size and thickness of the legs, try doing exercises that focus on toning the leg muscles. dk active Post-Natal Support is designed to be supportive enough yet still enable the activation of the wearer’s muscles. The leggings should feel supportive, not restrictive.
Weakened ab muscles: After delivery, many women find that their abdominal muscles are weakened. To help strengthen the abdominal muscles, try doing exercises such as planks and crunches. dk active Post-Natal Support is the perfect way to help you recover from childbirth. The high waist and supportive fit and targeted compression offer comprehensive support to weakened ab muscles and other post-birth issues.
Change in energy levels: After delivery, many women experience a change in their energy levels. This is due to the physical and emotional changes that occur during pregnancy. To help with this, get enough rest and take breaks when needed. Also, be sure to eat healthy and nutritious meals.
Understanding your postpartum body is essential for feeling better and stronger. By following these tips, you can help reduce childbirth’s physical and emotional effects and enjoy the amazing experience of motherhood.
Postpartum Exercises to Try at Home
As a new mother, you may be feeling overwhelmed and exhausted. However, an important part of postpartum recovery is to take care of your physical health by introducing exercise into your daily routine. Exercise can help with the physical recovery process, reduce stress, and improve your overall health and wellness. Here is a list of postpartum exercises that you can do at home.
Walking:
Walking is a great exercise to add to your postpartum routine. It is low-impact and can be done in short bursts throughout the day. Regular walks can help you regain your strength, energy levels, and improve your posture. Consider walking in a nearby park or around your neighborhood for a relaxing and calming experience.
Pelvic Floor Exercises:
Doing pelvic floor exercises after childbirth is important to help strengthen your pelvic floor muscles, which can help with bladder control, reduce the risk of prolapse, and improve sexual sensation. Try different exercises such as pelvic tilts, hip bridges, and Kegels. A physical therapist or your doctor can provide further guidance on how to do these exercises correctly.
Deep Breathing:
Deep breathing can help reduce stress and improve oxygen flow. Try to take a few moments each day to focus on your breathing. Take slow and deep breaths in and out and focus on the sensations that you feel throughout your body.
Postpartum Yoga:
Yoga can help with postpartum recovery by strengthening your muscles and posture. It can also help with relaxation and stress relief. Look for postpartum yoga classes in your area or invest in a few postpartum yoga DVDs.
These postpartum exercises can help you slowly and safely return to your pre-pregnancy fitness level. However, consulting with your doctor before starting any exercise routine is important. With the right guidance and support, you can easily add these exercises to your postpartum routine and start feeling fit and healthy again.
Finding Support for Postpartum Fitness
For mothers looking to get back into shape after giving birth, dk active Post-Natal Support is the perfect piece of clothing to help them on their fitness journey. Not only is this clothing great for helping mothers on their postpartum fitness journey, but it is also suitable for maternity and nursing and provides support for all abdomen regions.
The leggings made of dk active Post-Natal Support are designed to be comfortable and supportive for all types of births, both natural and cesarean, and provide general post-surgical compression support. The material used is designed to be soft against the skin, with no chafing or skin irritation, and an hourglass shape at the waist provides extra support for the left and right lumbar regions.
The material used in the leggings is designed to activate the wearer’s muscles, providing the necessary support for a successful fitness journey without feeling too restrictive. It is intended to be worn all day, allowing mothers to go about their daily routines without switching out of their workout clothes constantly.
dk active Post-Natal Support is an invaluable piece of clothing for postpartum mothers, providing the necessary support and comfort to help them on their fitness journey. Its soft material and design allows mothers to feel comfortable and supported while they exercise and regain their pre-baby bodies.
Science-backed claims: You get the best postnatal support recovery leggings with dk active
The dk active Postnatal Support range has been specially designed to meet the needs of women in their Fourth Trimester. It was developed alongside qualified experts in the field of women’s health, including physiotherapists, exercise physiologists and clinical Pilates instructors.
The experts conducted a group trial to ensure the product was fit for purpose. The trial was attended by 10 women of varying sizes, from Small to XL. The product was tested over a month, with multiple fittings and variations tried and tested.
The trial results have been overwhelmingly positive, with participants praising the comfort and support offered by the product. It has been designed to give women the support they need to regain strength and mobility, allowing them to move freely and safely.
The product is designed to be easy to use, with adjustable straps and a supportive waistband that helps to provide support and stability. The product is also designed to be breathable and comfortable so that the user can wear it for long periods without feeling uncomfortable.
The dk active Postnatal Support offers ultimate comfort, support, and flexibility, allowing women to move around freely and safely. With the help of the experts who designed it, this product can help women regain their pre-pregnancy strength and mobility in no time.
Garment Features
dk active’s Postnatal Support features a range of garments that provide support and comfort for the changing body of mums. The garments are designed to contour the body, providing maximum support and comfort. They feature adjustable straps to ensure a perfect fit and are designed with breathable and lightweight fabrics to ensure a comfortable wearing experience.
| Designed alongside Women’s Health experts and trialed, tested, and refined on new mothers and their feedback | Designed to not look like a medical garment but still provide all the benefits of one. |
| Super high waist and supportive fit with targeted compression to assist in the recovery of all abdomen regions. Designed to help with the recovery of Diastasis Recti (Abdominal Separation) and post-birth recovery | Suitable for natural and cesarean births and as general post-surgical compression support. |
| Internal power mesh support fabric built into the front waistband, encased inside the compression fabric so there is no chafing or skin irritation from the mesh | Low, flat seam at the front to sit under the cesarean scar |
| Slight hourglass shaping at the waist to support the Left and Right Lumbar region | Gusset flat panel at the crotch to sit smoothly against the skin |
| Soft, wide inner elastic band at the top of the waistband to prevent digging in and rolling down | Able to be worn all-day |
| Designed to be supportive enough yet still enable the activation of the wearer’s muscles. The leggings should feel supportive, not restrictive. | A women’s body significantly changes in the fourth trimester. Therefore if you are unsure of sizing, dk active offers free prepaid returns and exchanges if sizing needs to be changed. |
| Fabric made from sustainable recycled yarn | Looks great on you! |
Fabric Tech
bi-elastic and sustainable, the dk active Postnatal Leggings are made of ECONYL® regenerated Nylon. They ensure a perfect fit and boast an efficient shape retention power over time and the correct muscular compression due to their high modulus. Dynamic, lively, robust, and high-performance.
Pockets
- Made for mums on the go! With two side pockets to stash your phone, wallet, or one of the many other items you are juggling, these tights will let you be hands-free (excluding bub)
Grab dk active pocket support maternity leggings!
The garments are designed to provide long-lasting support, allowing postpartum mums to move freely and comfortably!
The Postnatal Pocket Support Bike Pant
- Available sizes: XS to 2XL
- Choose among 3 colours: Black, Khaki, and Navy
dk active’s Postnatal Pocket Support Bike Pant is perfect for providing new mothers with the comfort and support they need after giving birth. Crafted with a mid-thigh length, these pants are designed to be both supportive and non-restrictive. With an ergonomic waistband that can be adjusted to fit the changing figure of a new mom, the pant also features a high-stretch fabric to ensure optimal comfort and support.
Postnatal Pocket Support Tight
- Available sizes: XS to 2XL
- Choose among 3 colours: Black, Khaki, and Navy
dk active postnatal tights have been designed to provide the ultimate support and comfort to new mothers. The full-length 7/8 leg-length tights are both supportive and non-restrictive, allowing mothers to move with ease and confidence. The unique pockets provide convenience and practicality, allowing you to keep your essentials close at hand.
Find dk active Maternity Range
For mothers in all stages of pregnancy and postpartum, dk active Maternity Range offers the perfect attire for an active lifestyle. Whether you’re running, yoga-ing, or dancing, this line of activewear is designed to offer comfort and support most stylishly.
Made from lightweight and breathable fabric, the garments are designed to move with your body, allowing you to workout with ease. The garments also feature a variety of adjustable elements, such as drawstrings, elasticated waistbands, and adjustable straps, to ensure a customized fit for all body types.
Agile Rib Collection:
These pants and tights are designed with comfort and support in mind, featuring ribbed fabric for a lightweight and non-compressive feel. The length provides coverage without feeling restrictive, and the super-stretchy fit ensures a maximum range of movement. The pants and tights also feature a super soft internal belly liner that cools the skin, plus a super high waistband to sit comfortably over your bump.
- Featuring dk active’s ribbed fabric
- Lightweight, super stretchy, and non-compressive fabric
- Designed with a super soft internal belly liner that is cooling on the skin
- Super high-waisted cut to sit over a bump
- Tested and trialed on expecting mothers up until 40 weeks of pregnancy
- Pregnancy Review (@ 38 weeks):
- ‘They feel so secure and super comfortable. I honestly can’t fault them!’
Serene Maternity Bike Pants
- Available colours: Dusty Pink, Marine, Navy, Black, and Clay
- Choose among the sizes: XS to 2XL
Serene Maternity Tights
- Available colours: Dusty Pink, Marine, Navy, Black, and Clay
- Choose among the sizes: XS to 2XL
Maternity feeding bra
- Pull to the side feeding bra.
- It can be worn pre-post birth
- No fiddly clasps!
- Adjustable straps
The dk active Maternity Feeding Bra is designed to provide comfort and support during pregnancy and breastfeeding. This bra is made from ultra-soft and breathable cotton, perfect for mums-to-be. The adjustable straps provide a secure fit and the cups provide generous coverage to ensure comfort throughout the day.
Lily Maternity Bra
- Available sizes: XS, S, M, XL, 2XL
- Choose between 2 colours: Black and Navy
This specially designed active maternity bra offers a customisable fit and ultimate functionality. Featuring adjustable straps that can be unclipped from the front for easy nursing and a hook and eye closure at the back for easy dressing and removal, this bra is the ideal accompaniment for your maternity activewear wardrobe.
Eco Active Collection
- Buttery on the skin, super soft and cooling on the skin
- Super-soft internal belly liner that cools on the skin
- Super high-waisted to sit over a bump
- Tested and trialed on expecting mothers up until 40 weeks of pregnancy
- Pregnancy Review (@ 38 weeks):
- ‘They feel so secure and super comfortable. I honestly can’t fault them!’
Prana Maternity Tight
- Available sizes: XS to 2XL
- Choose among 3 colours: Blue, Khaki, and Wine
Prana Maternity Bike Pant
- Available sizes: XS to 2XL
- Choose among 3 colours: Blue, Khaki, and Wine
Eco Comfort Collection
- Lightweight & super soft fabric with a slight brush feel
- Designed with a super soft internal belly liner that is cooling on the skin
- Maternity feeding bra
- Pull to the side feeding bra
- It can be worn pre-post birth
- No fiddly clasps
- Adjustable straps
- Super high-waisted to sit over a bump
- Offered in bike pants and 7/8 length
- Each length also offered with pockets
Essense Maternity Bra
- Available sizes: XS to 2XL
- Colour: Black
The Essense Maternity Bra is the perfect choice for expecting mothers. With adjustable straps, there are no fiddly clasps to deal with, and it can be worn both pre and post-birth. The underbust band is comfortable and provides medium support, while the removable padding and recycled content ensure ultimate comfort and sustainability.
In addition to the comfort features, the Essense Maternity Bra also features advanced moisture-wicking and quick dry properties. The ultra-breathability and quick-drying fabric keeps you dry and comfortable throughout the day. Plus, your daily activities, such as nursing, working out, and more, won’t get in the way.
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