Postnatal Fitness Journey of Mommy Prajna Shetty
I started my transformation journey mentally first. Few things i was clear about was that i will be there for my baby 100% & enjoy the little things, focus on my rest, recovery & not stress about my bodyweight at all.
Giving your body recovery time is essential this is the time line i followed for my workout.
➡️First 6weeks was only rest & recovery
➡️6-12weeks was light walking 10-15 mins with full body stretches
➡️After 12 weeks i started with Suryanamaskars & light bodyweight exercises.
This continued upto 7th month post delivery & then all stopped as i slipped in the bathroom & fell twice which injured my tailbone, coccyx area & one side glutes due to which sitting & sleeping on same side & any single leg movement like getting out of car or bed was unbearably painful. Spasms & numbness followed with this pain. Couldn't exercise with this pain but managed to keep nutrition on track without fail. But because pain was excruciating & intense, putting my baby to sleep or feeding him were becoming difficult day by day.
Finally after 1.5 months consulted Dr. Dhwani, ( Physiotherapist and Co-founder at Birth N Beyond) for the pain. After few physiotherapy sessions with her I was able to recover from the muscle imbalances caused by the fall after which I started exercising again from basics slowly. There were days even simple body weight exercises gave me soreness for more than 3 to 4 days. After the fall it was difficult & frustrating at times. Through out my journey I kept reminding myself I have to be better & fitter for myself & for my baby.
I followed these steps for myself to keep up with my hyperactive toddler:
I Start my day :
With lots n lots of cuddles n kisses with my baby :) and 10 suryanamaskars along with full body stretches
10k steps daily
2 -3 days a week home workout
And Before sleeping :
Plan my baby's meals & activities for next day
Few tips for mommy's out there :
Suryanamaskar is a great exercise that works for your whole body. Try doing it as far as you get approval from your gynecologist & women's health physiotherapist to rule out Diastasis recti or any other conditions which need specific exercise modifications!
Eat home cooked foods (avoid crash diets)
Eat on time (either with your baby) or before her meal time avoid keeping long gaps in your mealtimes.
Walk (aim for 10k steps )
Do not stress about weight because its temporary.
Making time for exercise when baby is infant its still manageable but once they turn toddler it becomes difficult. They have highest energy & curiosity to explore & thats when you need to have that energy too.
One last and most Important tip: "Mommies selfcare is not selfish its a must for your mental & physical health so please take care"
Prajna Shettys fitness journey is inspiring. ! At Birth N Beyond we have programs to help in your postnatal fitness journey for recovery repair and leading to your high intensity workouts in a way that you are pain free and there are no hiccups in your journey. To know more about our program Call +91 9820967012 or DM us on our insta page @bnbwithus