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Kerry Washington gets honest about post-baby fitness plans

The actress sets the record straight about her post-baby fitness plan.

09 June 2017
By Glynis Horning

Actress Kerry Washington of The Fixer and Django Unchained-fame was upset by international media reports that insisted that, like some Hollywood moms and models, she had rushed into an intense exercise programme after the birth of her second child, son Caleb Kalechi, late last year.

"It was rumoured somewhere that I was working out a week or two after he was born and it really upset me, actually,” the 40-year-old mother of two told People magazine. “I never talk about rumours in the media, but I was really sad that somebody printed that because I felt like, ‘Oh, that makes women feel like they have to start working out’ — like, ‘Oh, celebrities work out right away.’ And I was like, ‘No way!’ My doctor made me take my six weeks off and I did! It was really important to me to have that downtime and then start working out slowly.’

“Kerry’s approach to regaining her pre-pregnancy shape is a sensible one,” says Klerksdorp biokineticist Isabeau van Heerden. Authorities like the American Congress of Obstetricians and Gynaeologists say moms who’ve had healthy pregnancies and normal vaginal deliveries can begin to exercise days after their baby is born, but slowly and gently. Women who have had complications or Caesarean sections are urged to follow the advice of their healthcare providers.

Why exercise is necessary after giving birth

“Returning to regular exercise after pregnancy is important to strengthen and tone stretched muscles, improve cardiovascular fitness, boost your energy, relieve stress, promote better sleep and encourage weight loss,” says Van Heerden.

“But don’t hurry to shed those extra kilos: aim to do it over a year, losing no more than 500g a week by eating sensibly and exercising moderately,” says Cape Town-registered dietician and lactation consultant Catherine Day.

How to start exercising slowly but surely

Begin gradually. Even with a normal vaginal birth, some moms experience a separation of their abdominal muscles as their bellies expand, and the gap may not close fully after delivery.

Start by walking and doing low-impact exercises, advises Van Heerden. “You can do it with your baby in a pram – fresh air and sunshine does wonders for you both!”

Within days of giving birth, you can do Kegel exercises to tone your pelvic floor muscles – clench for 10 seconds and release. Aim for three sets of 10 a day.

Also try pelvic tilts: lie on your back, knees bent, and press your back against the bed or floor by clenching your abdominal muscles and tilting up your pelvis slightly. Hold for 10 seconds. Repeat five times, working up to 10 repetitions.

Once you’re a bit stronger

With your healthcare provider’s okay, if you exercised into your pregnancy and were fit, you can then incorporate stretching and modified push-ups, before resuming your pre-pregnancy routine.

If you weren’t fit, consider classes especially designed for new moms, which often include your baby. Also include her in home workouts, lying her next to you on the floor.

Wear a supportive sports bra, and nurse before exercising so your breasts don’t feel too full. “Listen to your body: don’t overdo things,” cautions Van Heerden.

After a C-section

It takes about six weeks after a C-section for your body to recover properly. Avoid any heavy lifting or strenuous exercise, but you can do Kegels and pelvic tips, if your doctor approves. “You can start with very light stretches and very low impact training within two or three weeks, if you feel up to it,” Van Heerden says.

After six weeks, introduce gentle sit-ups. Consider joining a postnatal fitness group or do a low-impact workout, but be sure to tell your instructor that you had a C-section.

IMAGE CREDIT: 123rf.com