Our postnatal workouts create a healthy foundation. Then gradually we add in more traditional exercises. Start with this low impact buns & legs workout. This is a timed workout so you do what you feel you can! And as always, you must have your doctor’s permission to exercise before beginning any workout routine.
Strength training, flexibility and cardio are an important part of any exercise routine. Use these postnatal exercises a few times a week, in addition to our postnatal ab exercises! Or use the full workout and 3-phase postnatal program here.
Set Up: Stand with your feet apart, feet facing forward. Bend your knees and lower your body into a squat. Lean forward slightly and place your hands on your hips.
Stabilize your core and shift your weight to one leg, step out and tap the toe.
Do 30-60 seconds to warm up the body.
SIDE PLANK ROTATION
Set Up: Lay on your side with your right arm bent, supporting your weight. Keep your left leg straight, right leg bent straight behind you. Your right knee, left foot and right arm should be supporting your weight.
Push your left hip straight up to the ceiling, pulling your right hip upward as well. Tilt forward activating your core and side booty – that’s your gluteus medius you are feeling!
Do 30 seconds, switch sides.
SINGLE LEG BRIDGE EXTENSION
Set Up: Lay on your back, knees bent with your feet flat on the floor. Have your arms by your abs to make sure they are tight!
Push your buns up off the floor so that your back and booty are lifted up. Lift your left foot off the floor and point your left toe. Straighten your left leg up to the ceiling, keeping your abs and booty tight and engaged. Lower your leg back down then lift again.
Repeat for 30 seconds, then switch so that you are lifting your right leg.
Set Up: Lay on your side on a mat using your left arm to hold your torso up, keeping your hips and legs flat on the floor. Bend your knees slightly and use a resistance band (if desired) right above your knees.
Raise your right knee upward, turning it to the ceiling as you raise it. Keep your feet together so that you are opening your legs like a clam. Bring your knee back down but right before it touches your left knee, bring it back up!
Do 30 seconds then switch to laying on your right side and raising your left leg.
Set Up: Start on all fours with your elbows down. Tighten the core.
Slowly extend one leg – keeping both hips square to the floor. Once stabilized lift the opposite arm. Repeat on the same side for 60 seconds, switch.
Do 60 seconds.