Getting Back on the Slopes: A Post-Baby Guide for Skiing and Snowboarding Mamas

It’s exciting to think about hitting the slopes again after having a baby! However, your body has been through significant changes, and it’s important to remember that you are “postnatal forever.”  This is NOT a bad thing, it just means the effects of pregnancy and birth on your physiology, especially your core and pelvic floor are long-lasting, so it’s crucial to approach your return to skiing or snowboarding a few things  in mind:

Don’t rush it! It can take up to a year for your body to fully recover after childbirth (sometimes even longer if you are breastfeeding due to hormonal changes). Even if you get the go-ahead at your post birth 6-week Dr’s checkup, take it slow and pay attention to any pain or discomfort. Recovery is temporary but damage can be long term.

Prioritize Core and Pelvic Floor: First up your core is way more than abs and your pelvic floor does not need you to default to 1000 Kegels to make it “stronger”  #outdated – learn more here.

These muscles are vital for stability, balance and control in skiing and snowboarding. Focus instead on whole body resistance based exercises combined with optimal breathing (as the diaphragm is also part of the core). This will help to restore your ab separation, prevent injury and improve performance. Remember, even years after giving birth, you need to move in ways that support your WHOLE core which is everything in between the shoulders and hips. 

Grab my complimentary CORE AND PELVIC Floor guide here to learn exactly how from as little as 5 minutes a day with 5 simple steps and you don’t even need activewear!

Ease Back into Exercise: Before your snow trip, prepare your body with some pre-holiday training. Build stamina with squats, which are one of the best exercises not only for your legs but as recent research has shown –  also your core and pelvic floor. Also remember if you are breastfeeding you will still have the hormone relaxing in your body, this means your joints (especially ankles and knees) will be more “lax” so optimal strength training is essential before you hit the slopes.

Belly Fat is NORMAL : Your body may have changed since your last trip. Your feet might have grown, so ensure your boots still fit comfortably. Your weight distribution might also be different, and if breastfeeding you will naturally be storing fat around your midline as this is essential for your baby’s nourishment.

Your goal when returning to any exercise including snow sports as you journey into motherhood should be to rehab BEFORE you re-train so you have a strong foundation on which to build.  Not sure where to start – grab my complimentary POSTPARTUM RECOVERY TIMELINE – focusing on this is a great way to plan your postnatal care and rehab

Or get in touch here with any questions