I hope you’re all well. In this blog we’re dealing with the idea of High Intensity Training when Post-Natal and still having Diastasis Recti.
I was asked the other day about Kettlebell training and if you can do that when you are also doing the HPNB program. As always the answer is “it depends”. If you follow the below then there is no reason why you can’t train like a beast whenever you feel ready.
So here are the ground rules for doing High Intensity Training when you’re still suffering from Pelvic floor issues or Diastasis Recti.
1; High Intensity does not equal High Impact. You can do a great workout without jumping around. A lot of HIIT classes consist of burpees, squat jumps etc. These are completely unsuitable for anyone not in full control of their body. If it feels like things are moving that should not be moving or there is leakage anytime you do a jump squat then you should be attending these classes. If you do have decent core engagement though there is no reason at all why you can’t do a HIIT workout consisting of Kettlebell swings, clean and presses and all that stuff. I am recording several nice High Intensity Interval Training sessions for you now to be released in the next few months and they are doozies!
2; You have to keep your breathing right. The old rule “Exhale on the effort” still counts. I go into a bit more depth in the below video but to summarise; If your movement is faster then you need to inhale and exhale quicker. On a jump squat this means a sharp exhale as you jump up, inhale on the way down. The video shows me demonstrating how to breathe during a Kettlebell/Dumbbell swing.
I also touch on most things listed in this blog so, if you can’t be bothered reading, just watch this 🙂
3; You have to be aware of your core activating. If you do not feel your core doing it’s thing then you’re not ready for fast movements yet. One of the key components of a fully functioning core is that it can activate whenever required. If your core can’t tighten up fast enough then you should go back a few steps and focus on that. One of the worst things you can do is teach your body it’s OK to cheat as that will undo all the good work you’ve done by doing your daily program. For the kettlebell swings this means that your core has to feel tight at the top of the swing.
4; Know what your priorities are. If you are still suffering from back-pain, Diastasis Recti, a weak pelvic floor then fat-loss should not be your number 1 priority. As I’ve said before “You can only build a castle on a solid foundation”. Priorities and focus matters.
I hope the above answers some of the questions you may have. As always, send me an email or ask on the forum if you have any questions.
In the mean time, keep telling your friends about us. The more the merrier and the more we can do for everyone.