Kettlebell Strength and Conditioning

Mighty Moms — Pre and Post Natal Classes

Karen Ruby Brown is a Certified Nurse-Midwife in practice since 2002, and currently at UCSD with the Community Women's Health Program. She has been training with kettlebells for two years. While training, Karen has recognized many ways in which kettlebell exercises perfectly complement the demands of the childbearing year and, indeed, has found no exercise that even comes close to the conditioning potential of kettlebells on the pelvic floor muscles. Having taught in a multitude of settings for many years, Karen greatly enjoys working with women during this transformative time in their lives, and is excited to combine her expertise in normal pregnancy, labor and birth with her passion for kettlebells.  Below is an excerpt from an interview with her.

FAQs

Q: Are kettlebells safe in pregnancy?

A: Yes! The benefits of moderate exercise in pregnancy are well documented. Prenatally, we use a lighter weight and focus primarily on lower body work, limiting ballistic and most overhead movements until the postpartum classes. As with any exercise program in pregnancy, complicating conditions such as high blood pressure or diabetes may preclude you from this type of exercise. Talk with your midwife or physician!

Q: How can kettlebells help prepare me for labor and birth?

A: Kettlebell exercises simultaneously loosen and strengthen the pelvis and pelvic floor muscles, making this an excellent choice for pregnant women. Kettlebell movements routinely incorporate squats and hip stretches, both of which are basic to prenatal yoga and other prenatal exercise programs. Using common sense and good form, kettlebells safely and effectively promote endurance, flexibility, and strength, all of which can be helpful to a laboring woman, not to mention a new mother!

Q: How can kettlebells help me recover from childbirth?

A: In the same ways kettlebells can help you prepare for birth, they can help you recover from birth. The same muscles are involved! Additionally, kettlebells are extremely efficient and energizing, allowing you to spend more time with your baby!

Q: How soon after birth may I resume my kettlebell workout?

A: The general rule of thumb is 6-8 weeks postpartum. Depending on how the birth went, the type of delivery, and whether or not this was a first baby, some women may be ready a bit sooner, and some a bit later. Any postpartum workout should be eased into slowly. Listen to your body, use good judgement, and make sure you discuss postpartum exercise with your midwife or physician.

Call us at 858-551-2673 to sign up now!