Skip to main content

Postpartum Circuit

By

Prenatal and postpartum are unique times in women's lives. I have recently completed my Pre- and Postnatal Fitness Specialization. I am excited to have my first postpartum "client" tomorrow! My wonderful friend who is 7 weeks postpartum is going to allow me to test out my skills. 



Please enjoy, or feel free to pass this along to someone you know who id looking to get back into a fitness routine after the birth of their baby. If you have recently delivered, please make sure to have clearance from your health care provider (especially if your delivery was a c-section). 



Postpartum Full Body Circuit



Warm up - either a brisk walk around the neighborhood. If weather non-permitting, a series of walking lunges, stair climbs, shoulder rolls, and arm circles



15 body-weight squats

15 bent over rows with dumbbells

30 seconds walking jacks 

10/side standing cross body crunch (opposite knee to elbow)

15 triceps dips

30 seconds walking lunges

10 reverse lunges/leg

15 shoulder presses

30 slow mountain climbers

   repeat x1



Core

10 seated pelvic floor lifts

10 supine transverse abdominal activations (TVA) - flattening the low back curve

10 slow crunches

10 cat/cows (on all fours)

10 kneeling superwomans

30 second plank (from knees)

30 second child pose

15 second side plank/side

Stretch - seated hamstring, butterfly, standing quads, chest opener...




Enjoy!


Comments

  1. Jenna Hill4/16/2013 7:49 am

    Oh man... I started reading this and thought, this is perfect for me! Then I got to the list and realized that I tried some push ups and crunches the other day and it did not go well. Kudos to anyone who can do this postpartum. It is good incentive for me to get.off.my.butt and start doing something with hopes that one day I can make it through that list alive.

    ReplyDelete

Post a Comment

Popular posts from this blog

Pelvic Health Series: Our journey to regaining strength, alignment and function Kellie - part 2

By
Hello! I am starting this post with a huge thank you!! Jamie and I are incredibly humbled by, and grateful for the beautiful messages we have received since opening up about our journeys through this pelvic health blog series. Amongst your notes, we have found joy in knowing that you are becoming more aware of the changes occurring within your body. Many of you have even sought assessment because of our journey and we could not be more proud of you for doing so. Truly! If you have not read our previous posts in the series, please check out Jamie’s first and second installments as we as my first that precedes this post! Also, I wanted to remind all of you that there are so many incredible women’s health physiotherapists in Edmonton and surrounding area. Jamie and I are both seeing Jillian Palmer, from Bounce Back Physical Therapy , because we had started to develop a professional relationship with her through referring clients. We appreciated her approach, and her proximity ...
2 comments
Read more

Adventuring with Onya

By
“I have loved her, my little wanderer, with a mind full of wild forests and eyes that await adventures.” - Conny Cernik As an active mom, my girls have both spent a lot of time in a baby carrier. With our first daughter, Brooke (now three years old), we used a soft structured carrier (SSC) often for neighborhood walks, grocery shopping, adventures in the mountains, airplanes, and occasionally tasks around the house. When Mikah (now 10 months old) came along, the carrier became an extremely important part of my life! With a busy toddler to play with, snacks and meals to prepare, a house to [attempt to] keep clean and tidy, and a Little who wanted lots of snuggles (as newborns should!) “baby wearing” as it is called became part of my daily life. I am fortunate to have two girls who enjoy being “worn”, as it makes “mom life” easier with access to both hands and also makes adventuring a ton of fun! Finding a baby carrier that works for your body and that is equally comfor...
Post a Comment
Read more

Mom & Me Fit, Prenatal Fit, Family Fit, & Mom & Me Yoga in Edmonton!! Our new Fall 2017 Schedule is here!

By
The evening air is cooler, the sunrise is later, and it seems like we are all settling back into our routines. I love fall. I love the crisp breeze and wearing scarves. Even for those of us not in school or without little ones in school yet, the fall is still a great time to hit a reset button. Small changes in our daily routine can have huge impacts on our health and overall fitness goals. Wake up 15 minutes earlier each day to sneak in a quick sweat or stretch. Challenge yourself to test out one new healthy recipe weekly. Carry around a water bottle to make sure you are hydrated. Focus on your alignment throughout your work day or while playing with your little ones. Schedule a class or two to attend every week to make yourself accountable to others. These are just a few ideas, but the list is lengthy! How are you adding a little extra health to your daily life? A little does go a long way and remember, do not strive to be perfect. Strive to find a healthy balance ...
Post a Comment
Read more