The video below is of my lovely wife Miki training under the Sakura trees in our local park. Miki gave birth to our little girl just over three months ago and as you can see in the video- she has not only fully recovered from her pregnancy she is able to once again kick some butt!
The reason Miki can safely kick box (as well as do weights, run, and of course do the dreaded "stairloops" etc) is because she not only diligently trained before and after pregnancy, but, she did it right! Like most of my clients Miki trained all the way through her pregnancy and focused on strengthening her hips (butt, hamstrings etc), abdominals (tva, pelvic floor) and back (particular the muscles that retract the shoulders). Obviously the choice of exercises during this period is important, but, equally important is HOW you do the exercises. As I always say to my client "a squat isnt always a squat!" Squatting without stabilizing the spine and correct lumbo-pelvic rhythm can exacerbate hip and back pain (especially when under load). So make sure you are moving right!
Focusing on these important postural muscles and movements allowed Miki to also continue to do the exercises she really likes such as boxing.
The results?
Miki had next to no pain throughout her pregnancy and the doctor was very impressed with her pushing power as baby Sora was shot out into the world!
Just 7 days after giving birth Miki began doing gentle pelvic floor exercises. 6wks later she progressed to training all those important muscles we trained during pregnancy and when we were satisfied Mikis core muscles were working well and she was pain free we got straight back into the fun stuff! If you notice in the video, when Miki is kneeing you can see her navel pulling in as her knee rises- this means she is sufficiently stabilizing her pelvis and lumbar spine and is not at risk of injury.
Performing such exercises as this (or squatting, lunging, running etc) without adequate stabilization of the lumbar spine and pelvis can lead to short and longtime injury (also means that no matter how much you diet that little paunch will never go away!).
Pre and post natal pregnancy does not have to be boring! Perform the important exercises and you can still do the fun stuff. Being pregnant, giving birth and raising a baby is a wonderful experience and it shouldnt mean you have to be in pain or lose your pre-baby physique in the process!
Happy Training!
Nathan
