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Postnatal Workout

Before beginning this postnatal workout, read through our postnatal exercise guidelines (these are also found in our Prenatal & Postnatal Starter Pack).

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.


PELVIC TILT

Set Up: Stand with your feet shoulder width apart, facing forward and your knees slightly bent. Put your hands on your hips.

Push your booty out slightly and then pull it back in, pushing your pelvis forward slightly. Rock back and forth, pushing your booty out and in. If you have an abdominal separation – diastasis recti – stop at neutral (you will find all of these cues in our Postnatal Program).

Do 30 seconds.


COUNTER BALANCE SQUAT

Set Up: Stand with your feet facing forward, shoulder width apart, hands straight by your sides.

Bend your knees and lower your booty as if you were about to sit in a chair. Raise your arms straight in front of you as you “sit”. Stand back up and bring your arms back down to your sides.

Do 30 seconds.


PLIE WITH CORE ISOLATION

Set Up: Stand in a wide straddle position, feet facing outward and about three feet apart. Hold a dumbbell in each hand with your arms bent so that the dumbbells are at your shoulders.

Bend your knees in a deep squat, keeping your abs tight and your arms centered, holding the dumbbells still. Stand back up to the starting position.

Do 30 seconds.


PLIE & PRESS

Set Up: Stand in a wide straddle position, feet facing outward and about three feet apart. Hold a dumbbell in each hand with your arms bent so that the dumbbells are at your shoulders, hands on the outside of the dumbbell.

Bend your knees in a deep squat, keeping your abs tight. As you squat, turn the right dumbbell around so your fingers are facing forward and bring it out to the right side and then over your head. As you stand up, bring the dumbbell back down to the starting position. Squat again but this time lift the left dumbbell.

Do 30 seconds.

MID BACK TONER

Set Up: Stand with your feet facing forward, slightly apart and your body straight. Hold a dumbbell in each hand with your elbows by your side, arms bent so your forearms are parallel to the floor.

Keeping your elbows by your sides, turn your arms out, bringing the dumbbells straight out to the sides as well. Your forearms should stay parallel to the floor. Bring the dumbbells back together then repeat.

Do 30 seconds.

STATIONARY LUNGE & PRESS

Set Up: Start by standing in a deep lunge, right foot extended behind you, left leg forward with your knee bent. Hold one dumbbell in each hand at your shoulders.

Keep your lower body still in the lunge position. Raise your left arm straight up over your head, pushing the dumbbell up. Lower the dumbbell slowly back to your starting position. Repeat with your right hand, keeping your core tight and your lunge steady.

Do 30 seconds. Switch your lunge so that your right leg is in front and repeat.

TRICEPS EXTENSION WITH CORE BRACING

Set Up: Kneel on the ground with your feet extended straight behind you, legs slightly apart. Hold a dumbbell in each hand straight above your head with the dumbbells touching over your head.

Bend your arms to lower the dumbbells behind your head. Keep your core tight ensuring your lower body remains still. Raise the dumbbells back up over your head.

Do 30 seconds.

CLAMSHELL

A  really good exercise for you c-section moms!

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 each side.

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