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  • Staying Active, Stylish and Supported: Postpartum Exercise for New Moms
  • Jennifer Aline Graham
    Jennifer Aline Graham
  • For MomHealthMental HealthSelf Care

Staying Active, Stylish and Supported: Postpartum Exercise for New Moms


Photo: Cadenshae

Cadenshae is an activewear brand truly changing the world for postpartum and pregnant women who like to stay physically fit. The business is “on a mission to ensure new moms have the correct information when getting back into exercise post-birth.” It is a brand making it easier for nursing mothers to work-out and women healing from the delivery process to safely and comfortably transition back to exercise.

Jennifer Aline Graham

Credit: Jennifer Aline Graham

One Mom’s Postpartum Adventure Back to Exercise

For two years before becoming pregnant with my twin daughters, I was very active with aerial arts and contemporary dance. I also had worked as a Zumba and PiYo instructor. The moment I discovered I was having multiples and my doctors told me to stop aerial (due to the dangerous height and movements involved), I was devastated. I wasn’t sure how to maintain my strength and how I was going to heal after my c-section.

Once I was cleared to work-out again, I just slipped on some Spanx, stepped into my old leggings and tank-tops and tried climbing the silks. Of course, there were certain things I struggled with: inversions, lack of upper body strength, and lack of core strength from the c-section. Another struggle was comfort with my physical body and the clothing I was wearing.

Knowing there is a company out there making clothes specifically focused on the postpartum needs of women is magical. For women jumping back into exercise with sore breasts and excess skin from pregnancy, Cadenshae could be a lifesaver for those women physically, mentally and emotionally.

Pregnant Exercise

Credit: Cadenshae

Safely Jumping Back into the Work-Out World

It isn’t always easy getting back into the swing of exercise. A woman’s body may feel foreign to her and if she is breastfeeding or healing from delivery, she may be somewhat uncomfortable. Cadenshae’s founder, Nikki Clarke, is a certified personal trainer and the mother of four. With her expertise and personal experience, she has come up with helpful suggestions for mothers when it comes to moving forward with fitness after having a baby.

“With an influx of babies being born around spring (in the southern hemisphere), come the new year, many mothers are starting to think about exercising again and getting their bodies moving,” states Clarke. “It’s my absolute pleasure to help them out, as it’s so very important they get proper advice after having a baby. You have to be careful and go slowly.”


Credit: Cadenshae

Returning to Postpartum Exercise: Nikki Clarke’s 10 Tips

  1. Never compare yourself to others. You’re on a completely different journey to anyone else...with a different body, baby, pregnancy and birth story. The timeframes given below are just an example. Some mothers begin moving a few weeks after birth, others may take six months. There is no right or wrong. Do what feels right for you and your body.
  2. Focus first on healing and recovery, not exercise.
  3. Enjoy moving at a lesser intensity postpartum. Allow your body to ease into exercise, don’t push too hard, too soon.
  4. If you can, a few days after birth, start out by focusing on your pelvic floor muscles, your abdominal muscles, your breathing and your posture.
  5. Focus on fueling your body with nutritious food and keeping well hydrated.
  6. Between two-four weeks post birth, you may feel like getting out and about for a gentle walk, no up-hills though, just something light and easy.
  7. At around six weeks postpartum, add some squats, lunges, support presses and pulls. You can now do some uphill walking if you wish, but don’t walk for more than an hour each day.
  8. At eight-12 weeks postpartum you should be feeling more yourself (apart from the sleep deprivation), and if you’re into weights, you can add them in for some interval training. Climbing stairs is also a good idea.
  9. After around three months some mothers start to move more freely and begin feeling stronger and ready to increase the intensity. For others this may come after nine months. Remember, you do you! Even a five minute walk a few times a week is better than nothing.
  10. It is more enjoyable when you exercise in supportive, comfortable gear. Check out Cadenshaefor some medically endorsed activewear to suit any body type!

*Clarke says all women should consult their health care professional before undertaking any type of exercise after birth.



 Jennifer Aline is a coffee addict, mama of twins, and a passionate freelance writer and author. She writes for Moms.com on a regular basis and has had articles in publications such as the NY Daily News, NY Post, and In Good Health Newspaper. Aline received her Bachelor’s Degree in Child and Family Studies from Keuka College and worked in the Human Services field before her two little girls entered her life. Aline now focuses primarily on writing, teaching aerial arts classes in the evenings, and caring for her twin daughters – all while continuously chugging coffee, of course.

Social Media:

Instagram: the.write.mom

Facebook: Momhood Mayhem

  • Jennifer Aline Graham
    Jennifer Aline Graham
  • For MomHealthMental HealthSelf Care

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