You’ve just had your new baby! Congrats. But you’re not quite done yet. Welcome to the fourth trimester. That magical 12 weeks post birth where your body, mind and spirit will continue to change and grow. In lots of ways things will change overnight, but other things may take weeks, months and even years to return to that feeling of normalcy.

As I sit here, I am in my own unique stage of recovery 15 weeks after having my third baby. And it looks so much different than either of my previous two fourth trimesters. Embrace where you are at in your own fourth trimester journey. Rest and recovery are so important in the weeks postpartum but every person is different. Listening to your body and trusingt your intuition are a huge part of recovery.

The first few weeks of the fourth trimester will be focused on bonding with your new baby and adjusting to new routines and responsibilities. Eating well, prioritizing sleep, time with your partner and finding new ways to fit in self-care are all top priorities.

What about exercise? Much like your pregnancy, your labor, and even your little newborn, how and when you begin exercise after having a baby is unique to you. Though the question is not if you should exercise in the fourth trimester but when and how.

According to the American College of Obstetrics and Gynecology exercise has the following benefits for postpartum women:

• It helps strengthen and tone abdominal muscles.
• It boosts energy.
• It may help prevent postpartum depression.
• It promotes better sleep.
• It relieves stress.
• It can help you lose the extra weight that you may have gained during pregnancy.

Many Doctors and women see the six-week postpartum visit as the mile marker for when you can begin to exercise after birth. But as we grow in our knowledge of pelvic floor though, its good to acknowledge that there are ways you can add movement in, in stages, to aide your recovery.

Our friends at Mend PT recommend the following five exercises that you can begin right away after birth, weather vaginal or c-section.

Diaphragmatic Breathing- Inhale and expand your belly, letting your abdomen and pelvic floor relax and expand. Then exhale and empty your belly.

Transverse Abdominis Isometric- On an exhale, contract your deep abdominals by bringing your belly button down and in toward your spine.

Pelvic Floor Contraction- On an exhale, perform a contract and lift motion of your pelvic floor while not using other muscles to compensate. Remember to relax and release the contraction on an inhale!

Posterior Pelvic Tilt or Bridge- Lying on your back, use a transverse abdominis and pelvic floor contraction to ‘tuck your tail’ and flatten your back into the floor. You can then lift your hips up into a bridge if this feels ok for your body.

Proper Lifting Mechanics- Engage your transverse abdominis and pelvic floor and exhale as you lift up. Important as you will be lifting a baby right away!

According to the Mayo Clinic, if you had an uncomplicated pregnancy and vaginal delivery, it's generally safe to begin exercising a few days after giving birth or as soon as you feel ready. If you had a C-section, extensive vaginal repair or a complicated birth, talk to your health care provider about when to start an exercise program.

So there you are cleared to workout by your OB and excited to get started working out again. You show up to your favorite gym or FIT4MOM class but wonder if you need to do anything differently. Just like during pregnancy you will probably need to make some modifications and adjustments as you go.

After my first was born it took a few months just to be able to walk the block and a half to our mailbox and back without having aches and pains in my hips, knees and ankles. After my second I felt ready to get back at it just weeks after birth. This time around I’m struggling with a lot of achilles tendon and lower back issues. The thing we always have to remind ourselves as mamas is that this is just a phase, it won’t be like this forever. And it’s hard to feel like you can’t just jump back in and literally HIIT the ground running (see what I did there?) but in time you get back to that place you were before…and in all actuality you exceed where you were before, because, now, as you are taking care of yourself physically you are also at home rocking it as a new mama.

Here are a few tips that might be helpful to you as your return to exercise in the Fourth Trimester and beyond.

Cardio Adjustment in the Fourth Trimester

There are no contraindications for cardio work postpartum. That is to say that just because you are in the fourth trimester does not disqualify you from cardio work. But like during pregnancy there are suggestions for modifying cardio to protect the pelvic floor, and work the cardiovascular system into higher intensity work gradually. A lot of cardio uses a mix of high impact and intensity to bring the heart rate up, that impact is usually a hop or a jump which can put a lot of pressure on your still recovering pelvic floor. In those situations, simply taking out the hop/jump is that best way to preform the move and protect that core canister. So instead of doing a full jumping jack do a stepping jack, instead of a squat jump do a power squat, instead of a cross country ski do stepping lunges. Stepping out wider, moving faster, and adding exaggerated arm movements, are great ways to increase the intensity of some of these moves without adding impact. Take water breaks as needed and in all cases if something doesn’t feel right listen to your body and ask an instructor or trainer for other modifications.

Core Adjustment in the Fourth Trimester.

Core work is another area where you may need to make some adjustments in the fourth trimester, and beyond, as your abdominal core recovers from pregnancy and delivery. I cannot recommend enough that even after your OB clears you, you still see a Pelvic Floor PT in the fourth trimester. Not only will they thoroughly check for postpartum complications like diastasis recti and prolapse but they will also help you outline a unique plan, including stretches and movements, to help your core recover.

When you are back to working out, sometimes exercises in prone or supine positions, that is on your back or your stomach, can still be uncomfortable. This is the best time to listen to your body. If a specific move cause discomfort never fear asking an instructor or trainer for a postpartum modification. Almost all core work done on the ground has a variation that can be done standing up. Here are FIT4MOM North Metro Denver all our instructors are trained in pre and postnatal specific modifications and are always prepared to help you get in a great workout no matter what. Bird Dogs and Shoulders Taps in table top are also great ways to work those core muscles early on without adding to much strain. The key is always to practice the diaphragmatic breathing and core contractions mentioned earlier. As you progress you can add single leg heel taps while on your back again only If you can maintain that strong core throughout the movement without letting your back arch.