No sex life after childbirth ?

Truth is, sometimes you just don't want to do it. After having a baby, you may be less inclined to wanting to engage in any sexual relationship with your partner. The idea, for some, is potentially even scary, especially, if they have had vaginal stitches after the birth of their baby.

Don't Be Afraid Of Postnatal Love:

If you feel this way, don't think for one second that you are alone. It is very common for new mothers to go through a period when they are absolutely put off by even the thought of being sexually active. You may even wonder if there is some type of "cure" for this. Well, there is something that you can do to that may change your mindset about the whole thing.You can do postnatal exercises.

Postnatal exercises can be an extraordinary help, both mentally and physically. With regard to the physical benefits, postnatal exercises can work wonders for those that desire to get back in shape, in particular, those that want their pre-baby figure back. Postnatal exercises have been developed to focus on the main "trouble" areas that you want to tone and reshape.

By doing postnatal exercises, you will start to look good and with that comes self-confidence. Your renewed self-confidence will make you want to show off to your partner the fact that you look good. You and your partner may fall in love with your body all over again.

Getting back into that pre-baby shape may also give you more flexibility which could open the door for trying new stuff. Also, by doing kegel exercises, those are exercises that you can do to tighten the pelvic floor muscles, you may enjoy being with your partner more. You will also have more energy when you make postnatal exercise a part of your daily routine. Being tired is a huge factor in why some new mother's don't want to be sexually active, but postnatal exercise is a perfect way to curtail that tired feeling.

Mentally, postnatal exercises are great because it helps to reduce stress. Who wouldn't want to reduce stress? Stress is a big part of what can keep you from enjoying sex with your partner also. Postnatal exercises help to lessen that stress. When you are more relaxed, your body relaxes and that can make engaging in sexual relations with your partner a more pleasant experience. When you are stressed, your body tenses and it does not make for a great experience.

Overall, with less stress, more energy, higher self-confidence, and a great body, postnatal exercise can make your return to sex fantastic.

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Post-natal workouts are important

Congratulations on becoming a mum!

Months of pregnancy followed by labour have taken its toll on your body and it will take time to recover from all the events of the last 9 months. There is no rush to push your body to its limits right away; however it is time to gradually regain your strength and fitness.

1. During pregnancy your body adapts to accommodate your growing baby. You have a piece of soft tissue called the linea alba which attaches itself to the pubis symphesis (centre of the pubic bone) and the xyphoid process (the bony bit at the bottom of the sternum between the top of the rib cage). Its purpose is the connection of other muscles around the abdominals. As you grow during pregnancy this tissue can separate and the abdominal muscles spread away from each other. This is a perfectly natural thing to happen. However, before you anticipate exercising after giving birth you must wait until this tissue has returned almost to its original form. It is therefore import that you get clearance from your GP before starting a training programme. If you delivered your baby via caesarean section then you will take a little longer to heal. Also the remaining scar tissue in the muscles renders them slightly inactive and they will take time to start working properly again. It's important to communicate with your GP/obstetrician who will be able to advise you when you have recovered sufficiently from the surgery to begin an exercise programme.

2. It should be noted that for a few weeks after giving birth hormones are still racing around your body. There are still residual amounts of relaxin in your body. This hormone is released during pregnancy to allow soft tissues to become more elastic to allow extra space for the baby. Because of this, for a short while after birth you need to take care when stretching to avoid injury by stretching too much.

3. Are you breast feeding? If so then it is advisable to plan your workouts around feeding times. Some research suggests that if a mum breastfeeds straight after very rigorous exercise, her milk may contain high levels of lactic acid that can temporarily affect its taste. However, this only applies to truly strenuous exercise.

4. Once you are ready to start getting back into shape, take care which exercises you choose to begin with. The pelvic floor has been put through a lot of strain during labour which can cause stress incontinence, however the good news is that you can start pelvic floor exercises almost immediately after giving birth.

5. The core muscles have also been put through a lot of strain during pregnancy and labour. These muscles need activating to get them firing properly and help improve posture. This will help with any lower back pain too. Try this simple reverse breathing exercise to get them working again:

- Place yourself on the floor on your hands and knees.
- As you take a deep breath in push your belly towards the floor and hold for a couple of seconds.
- As you breathe out slowly, pull your belly in towards your spine as tight as you can. Breathe out as far as possible and again hold for a couple of seconds.
- Repeat the exercise.
- Make sure you take long slow deep breaths; you may even feel the pelvic floor lift as you breathe out.

As you improve you can make this exercise more challenging by extending out your arm and/or opposite leg. This places more tension on the core to stabilise.

6. Progress at a steady pace. After your 6 week check up, don't try and run a marathon the next day (unless you are Paula Radcliffe!). Start working at around 5 out of 10 (10 being maximum effort) and after a couple of weeks increase to 6 out of 10 and take care with high impact exercises. When your lochia (post natal bleeding) has stopped you could try swimming, although it's best to wait for at least 6 weeks to avoid infection.

7. Finally, eat good quality fresh organic food and drink plenty of water, which will be good for you and the baby if you are breastfeeding.

So here's to your good health and wellbeing. Good luck!

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6 exercises for pre-natal and post-natal women

Exercise during and following pregnancy may seem like a foreign concept to you, but it is an essential item on any active woman's to-do list. During pregnancy, you may remain active with a doctor's consent; however, strenuous postnatal exercise is not recommended for 6 weeks following the birth. Even though your regular cardiovascular and strength routine will have to wait, there are gentle exercises you can do immediately following the birth.

Following are 6 exercises for prenatal and postnatal women. These exercises are recommended for women with no known contraindications, and should be followed according to your own body cues.

1. The Kegel- both pre and post natal

Muscles- Pelvic Floor

Lying on the floor with your feet out in front of you and your knees bent, just relax and let your body weight sink into the ground. Imagine you are urinating, and then stop the flow of urine. Simply engage in a small contraction of the sphincter, and then a relaxation. You can do this exercise as a progression- start lightly, build your way up, hold, then slowly release. You may do this sitting up in a chair, or in any position that is comfortable. Build your way up to 2 sets of 30 each day.

2. The Bridge- pre natal

Muscles- Gluteus Maximus

Lying on the floor with your feet in front of you hip distance, and your knees bent, squeeze your buttocks and slowly raise your hips up off the floor. You may keep your arms down by your sides. Keep your belly pointed toward the ceiling, not dropping to your side. Hold on top for 5-10 seconds, then release back down to the floor. 2 sets of 15

3. The Cat Stretch- pre natal

Muscles- Up: strengthens abdominals, Down: stretches lower back

On all fours, take your hands under your shoulders and your knees hip width apart. Start with a neutral spine, keeping your head in line with your spine. Slowly roll your spine up toward the ceiling like a cat stretching. Think of pulling your abdomen in toward your spine. Slowly release down past your starting point and gently arch your back. 2 sets of 15

4. Ball Crunches- pre natal

Muscles- Abdominals

With an exercise ball propped against a wall, lean back on your ball until your buttocks are about 6 inches from the floor. Feet are on the floor in front of you about hip width apart. With your hands across your chest, and your chin tucked, slowly curl up, imagining your abdomen curling forward into a C shape. Exhale as you roll forward, inhale as you roll back slowly. You do not need to curl up very far. 2 sets of 15

5. Pelvic Tilt- post natal

Muscles- Abdominals

With your back flat against the floor and your knees bent, take your legs hip width apart and drop your arms by your sides. Take a deep breath in, and as you exhale, slowly roll your pelvis towards your shoulders, pressing your back deeper into the floor. Do not lift your hips up off the floor. Stabilize your abdominals as best as you can. Build up to 2 sets of 20

6. Belly Button to Floor- post natal

Muscles- Abdominals

With your back flat against the floor and your knees bent, take your legs hip width apart and drop your arms by your sides. Take a deep breath in, and as you exhale, think about drawing your belly button down to the floor. Relax, and then repeat. As you are doing this exercise, think about the belly flattening and compressing. You belly button should be pulling itself right down against your spine. 2 sets of 20

Nicole Palacios BSc, has been an integral part of the fitness industry for the past 11 years, working first as a group fitness instructor, and more recently as a personal trainer. She is certified through ACE and the BCRPA as a personal trainer, and is also a supervisor of fitness leaders. Her passions include fitness writing, weight training, and helping her clients pursue their fitness dreams.
Check out her website at http://www.perfectfit.ws, or contact by email at Nicole@perfectfit.ws