How soon after childbirth can I do the workout?
Before you begin exercising post-pregnancy, you should seek medical clearance from your doctor. As a general guideline, you should wait a minimum of 6 weeks following a vaginal birth without complications, and at least 10 weeks following a C-section or any birth complications.
I have diastasis recti, or my abs cone or bulge when I am in a plank position. Can I perform the exercises in the babyFIT workout?
If you have a diastasis of 2 cm or more it is advised that you work with a physiotherapist to heal the gap and to avoid high-impact resistance training.
I have pelvic floor pain, or I leak fluid when I cough, laugh, jump or sneeze. Can I perform the exercises in the babyFIT workout?
If you are experiencing pelvic floor issues, it is advised that you work with a physiotherapist to properly restore pelvic floor function.
I am new to exercise. Is this workout suitable for me?
The babyFIT workout was designed with the active mama and seasoned exerciser in mind. If you are new to fitness, some of the higher-intensity exercises might be more challenging. Modify where necessary.
How old does my baby need to be for the workout?
Your baby should have good head control or be well supported in a baby-wearing carrier to participate with you in the exercises. This age varies and can be different for each baby.
What if my baby cries during the workout?
The best thing about the babyFIT workout is that you can complete the exercises at your own pace and tend to your baby’s needs when necessary. If you find that your baby does not enjoy the workout right away, try again the next day.
Do I need to use my baby for the exercises?
Your baby is not required to perform the exercises, however, we find that working out alongside baby makes for a wonderful bonding experience and something that mom and baby can look forward to each day.
When is the best time of day to do the workout?
Any time of day is fine, however, it is often times best to workout out in the morning because it will give you the energy you need to make it through the rest of the day.
*Make sure that your baby has a clean diaper and has been fed before you begin (Note: it’s probably a good idea to give baby some time to digest the food as the movement might be unsettling with a full tummy of milk or solids!)
Should I eat before the workout?
Yes, but not right before. Try to eat a light snack of carbohydrates and protein (such as a banana with peanut putter, or a bowl of oatmeal with fruit etc,) about 30 minutes before you exercise. It’s also important to hydrate before, during and after your workout and to eat something post-workout such as a recovery shake, or a meal with protein.
How long does the workout take?
The workout will take no longer than 25 minutes when completed from start to finish. The workout is broken up into 5 minute segments which gives you the chance to take breaks when necessary to tend to your baby.
What equipment will I need?
You will need a resistance band, 2-5 lb dumbells or household goods weighing 2-5 lbs. An exercise mat and front pack/carrier is recommended, but not required.
Do I have to perform the exercises wearing my baby in a front pack/carrier?
The front pack/carrier is strongly recommended but not required to perform the exercises in the strength training circuit. While some mamas might prefer to hold their baby for squats, lunges etc, the pack adds extra support for baby and allows your hands to be free so you can hold dumbells, resistant bands, etc.
Do the exercises have to be done in any specific order?
No. However we recommended performing the stability exercises first as they provide a bit of a ‘warm up’ for the core and glutes before moving on to to the strength exercises that work the larger muscle groups.
Do I need to wear shoes to complete the exercises?
Is there anything else I need to know before I start the workout?
It is important to focus on proper technique and form rather than speed.