StyleNest know that it can be tough finding the time to tone after having a baby so we’ve teamed up with Jenny Burrell, the UK’s leading professional in the field of Pregnancy, Post Baby and Female Fitness. Jenny talks us through her top tips for post natal exercise, focusing on the use of Whole Body Vibration Training with Power Plate.

Whole Body Vibration training with Power Plate is the perfect post-natal solution as a complete workout can be done in as little as 20 minutes, leaving you feeling energised. Targeting the toning of your core, this non-crunch option helps boost postnatal hormones with a release of ‘feel good’ Serotonin. Jenny says, “The gentle vibrations will increase blood flow to bring much needed oxygen and nutrients to your healing body without you having to jump around performing unsuitable exercise for your level of recovery.”

StyleNest team up with Jenny Burrell and Power Plate to bring you these top tips for post natal exercise:

Tip 1.

Tailored postnatal exercise is key to regaining the connection, strength and function in the pelvic floor, abdomen and back muscles, which are often weakened through pregnancy and childbirth. As with any postnatal exercise programme, make sure you visit your GP or health care provider to give you the all-clear at your 6-8 week check. This will be longer for those who have had a caesarean and will be different for every woman.

Tip 2.

To lose weight and tone up you should be active at a level that makes you out of breath and speeds up your heart beat. This is aerobic or cardiovascular exercise and includes brisk walking and swimming. You should aim to do this four or five days a week for up to 30 minutes – but start small and build it up. Begin with three or four 10 minute walks or swims in the first week. Then add a couple of minutes to each session each week – so 12 minutes, then 14 and so on. Within 10 weeks, you’ll be up to 30 minute sessions!

Tip 3.

Try Whole Body Vibration Training with Power Plate at your local studio or gym. This is the perfect postnatal exercise solution to help new mums lose fat, build muscle, restore strength and improve wellbeing. The gentle vibrations of the Power Plate will increase blood flow to bring much needed oxygen and nutrients to your healing body without you having to jump around performing unsuitable exercise for your level of recovery.

Tip 4.

Boost your ‘feel-good’ hormones – Whole Body Vibration workouts typically last 10-30 minutes. This is the ideal amount of time to boost your Serotonin level without increasing your stress hormones like Cortisol which may still be high after birthing. High stress hormones will encourage fat storage around your tummy.

Tip 5.

Banish ‘mummy tummy’ WITHOUT performing sit-ups! Post birth, sit-ups aren’t your best choice as they can increase any Diastasis (tummy gap) that you may have and put pressure on your still healing Pelvic Floor. Whole Body Vibration works by activating your core (tummy muscles and Pelvic Floor) both consciously and subconsciously so you can rebuild strength safely, without creating the pressure associated with traditional sit-ups. In addition, utilising Whole Body Vibration combined with appropriate and controlled movements will lead to a much greater awareness and sense of connection to your core enabling you to get back to feeling like your old self again sooner.

Tip 6.

Reduce lower back pain – Power Plate stimulates the lower back and postural muscles to contract as the body stabilises itself on the vibrating platform and this helps to strengthen the lower back muscles without loading or straining them – as can happen if lifting weights or doing crunches. A great exercise for the lower back is Resistance Band Deadlifts that will help your glutes and legs and fires the core to support and improve low back function and postural control.

Tip 7.

Start gently and aim for 10 minutes initially, gradually building up to 20 minutes over a number of weeks. Two to three Power Plate sessions would be ideal and progress should be made slowly based on how you feel day to day and the other activities you are participating in. Once the 20 minute session feels manageable, increase the difficulty of the exercises as opposed to extending the total work out time.

Tip 8.

Exercise with other mums to keep you motivated.   Brisk buggy walks followed by a coffee is a sociable way to exercise. Or sign up for a joint Power Plate class with some friends at your local leisure centre: pop the babies into the crèche so you can focus on your workout and motivate each other to complete the exercises.

Visit www.powerplate.com to find a studio or gym near you.