Thursday, 4 April 2013

Postpartum Circuit


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!


1 comment:

  1. 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.

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