Postnatal EMS: Training for New Mums
Electrical Muscle Stimulation (EMS) training is a revolutionary style of training that offers full body workouts in only 20 minutes. Its benefits are clear - but could it be the perfect way of training for new mums too?
The benefits of EMS training for post-natal women
So, you know all about the general benefits of EMS training: it’s quick, safe and easy, it gets you a full body workout in just 20 minutes, and it’s gentle on your joints.
But what’s specifically beneficial about EMS training for new mums? The 3 key benefits are:
Strengthens your pelvic floor
Because EMS training targets deep muscle tissue, it can strengthen your pelvic floor quickly after giving birth, meaning a real reduction of postnatal pelvic floor weakness.
The EMS suit electrically stimulates specific muscles in your legs, buttocks and stomach, which contract under the stimulus. The pelvic floor muscles are connected to these muscles, so they also contract. The EMS training system is a great way to strengthen your pelvic floor with just gentle bodyweight exercises.
Tones abdominal muscles quickly and safely
The abdominal muscles often suffer the most during pregnancy. Your abdominal muscles lengthen and separate over the course of your pregnancy – not to mention the pressure put on them during the birthing process.
It’s important that you begin exercising your abs gently after pregnancy. Training too hard too quickly could lead to injury. The EMS programme is a quick and safe way to train your abs. Because the system allows for a very gently ramping up of intensity, it’s the perfect way to get started training after pregnancy.
Super quick workout – only takes 20 minutes
If there’s one thing that new mums can never have enough of, it’s time! Luckily, an EMS workout only takes 20 minutes. You can even bring your new baby to our private, boutique studio.
Despite the short length, an EMS session actually offers a whole body workout. Because the suit can electrically activate muscles all across your body at one time, it makes it quicker and easier to get a whole body workout that really works. Plus, your trainer can fine tune the amount of activation to each area of your body too, making it a really safe way to train for new mums.
Why EMS works: the science
EMS is scientifically tested to be safe and effective. There have been lots of studies on EMS training and its benefits for the general population and for sportspeople and athletes. But, what about postnatal women in particular?
A recent study published in the Annals of Rehabilitation Medicine looked at the effectiveness of EMS training, specifically looking at abdominal muscle strength in postnatal women. One group of women undertook a programme of ab exercises, while another group used an EMS machine and the same programme of exercises. Those who used the EMS training system showed increased abdominal muscle strength and recovered more quickly than those that didn’t.
The study attributes this to the extra recruitment of muscle fibres through the EMS system. Because the EMS machine is electrically stimulating your muscles, it can actually activate deep muscle tissue far easier than conventional exercises. It also activates a much higher proportion of muscles than most conventional workouts.
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John Dimopoulos01/03/2024The environment is incredibly friendly and welcoming, making every workout session enjoyable. All the team go above and beyond to create a motivating environment, always ready with a smile ! If you’re looking for a gym that’s not only effective but also feels like a community, this is the place to be!
Tracy x01/03/2024I go to the Saturday morning classes usually. The staff are friendly and encouraging and it's suitable for all experience levels, as you can tailor the exercise to your ability. There's a good range of exercises to keep you motivated, engaged and have a whole body workout. It's a great start to the day, highly recommend. :)
Ben Meen29/02/2024The EMS team are all fantastic. Their classes are both welcoming for people new to fitness and challenging for those with a bit more experience. I’ve always struggled to find a fitness routine that sticks but never find myself dreading my twice-weekly Hyrox session with EMS!
Edward Povey29/02/2024Great gym to train at, the staff are really knowledgeable, great equipment and other members are very welcoming. Highly recommend!
Vasiliki29/02/2024There's gyms and then there's EMS Fitness in Norwich. Bea and Javi have created a big family with all the members and I am only grateful I became a part of this. The sessions are great, you are pushed to your limits physically and at the same time you have a great time and feel so well mentally. A great atmosphere to work out in, motivating environment, state of the art equipment & training methods and new friends are some of the few things EMS Fitness offers. Highly recommend to anyone who seeks enjoyable and efficient workout sessions!
Iosif Zafeiropoulos29/02/2024Great atmosphere and nice environment! The trainers motivate you to take a step forward each time you join the classes. I ve seen great progress on my strength and fitness since I ve joined the classes a few months ago!
Eleni Thanasoulia29/02/2024The environment is superb, with a welcoming atmosphere that motivates you to push yourself harder. The staff members are incredibly professional and knowledgeable, always there to support and guide you towards achieving your fitness goals. I highly recommend EMS to anyone looking for a place where they can truly thrive on their fitness journey.
Tr E29/02/2024EMS is the best gym I have ever used. Fantastic community, friendly atmosphere, top grade equipment, professional and driven staff.. if you want personal training, group training or nutritional guidance look no further!!
Emi Vargas29/02/2024Great team and environment ! All the personal trainers at EMS are very professional and friendly, they have motivated me and showed me that working out can be fun and exiting. Very pleased to train with them!
Kane Cordy28/02/2024Started with Xavi in August 2023, being moderately overweight and unhealthy. Xavi soon got me to work, giving me a workout plan, diet plan and a heap of motivation to get into shape. Within 6 months, I had lost over 15kg, starting to slowly get into a better shape and feel better about myself. Would definitely recommend Xavi!
Frequently Asked Questions About EMS Training For New Mums
How long after giving birth can I start EMS training?
The recovery period after giving birth varies greatly from person to person. You should consult with your doctor before starting any form of training as a postnatal woman. However, a “grace period” of around 6 weeks is common before you can start gentle training, with gradual buildup of intensity after. In some cases, the recovery period can be up to 9 months, so ensure that you speak to your doctor to discuss this.
Does it matter how I deliver?
The same rules for training recovery apply whether you had a Caesarian or a vaginal delivery. This can obviously still vary widely from person to person so please consult your doctor.
Can you train with EMS if you have a prolapse?
Training with EMS is particularly effective for pelvic floor weakness and related issues such as prolapse. Even lower intensity training with the EMS has been shown to have a positive effect on pelvic floor strength. The University of Bayreuth study linked below showed clear improvements in symptoms of urinary incontinence in postnatal women. EMS training, coupled with specific pelvic floor exercises, is a really effective way to regain pelvic floor strength and reduce the symptoms of incontinence.
What about breastfeeding?
In general, we recommend that breastfeeding mothers breastfeed before they train. There is a lack of medical study on this topic, but anecdotal evidence would suggest that some babies do not seem to take breast milk after training. However, there is unfortunately little conclusive medical research to understand why this might be. We recommend discussing with your doctor to get the right information for you.