Postnatal Return to Boxing with Sam Kirker

Sam Kirker is a personal trainer who runs Iron Sistas Personal Training in Newman, northern Western Australia. A fitness professional for over a decade, she specialises in strength training for women, and has a keen interest in pregnancy and postnatal training.

iStock_000020487169XSmall.jpg
 
 












When returning to boxing after the birth of your baby here are some things that Sam recommends that you consider: 

  • How many weeks or months postnatal you are – usually wait until at least three months before starting boxing

  • There are some aspects you can focus on before going to a class, including:

    • Going on regular walks

    • Being able to squat down to a chair and returning to standing without pain or discomfort

    • Building strength around your pelvic, doing basic exercises with bridges and clams

    • Starting some strength work around your shoulders, like some incline push ups off the kitchen bench

    • Working on your postnatal core retraining, for example using bands for the Pallof press, which Sam describes in more detail in the podcast, including progressions to work on, plus other early postnatal core options.

 
To hear more about returning to boxing postnatally listen to the podcast with Sam Kirker HERE.