Post-Partum Exercise Guidelines
In this video we will be covering some exercise guidelines to keep in mind before you return to full vigorous exercise. When you are just starting it’s important to remember that your body just went through a fair amount of trauma and needs to take some time before you return to full exertion. Starting off it is recommended you get 150 Minutes of moderate intensity exercise each week. Breaking this into five 30-minute sessions a week is a great way to get started and to build a routine. These should consist of aerobic and muscle strengthening exercises. Focusing on larger muscle groups, such as the arms, legs, and core is recommended by gynecologists along with Kegel exercises, which can help support the pelvic floor.
It’s important to progress at a pace that is right for you, a trainer is a great way to ensure you are progressing at a good rate as they will design a full program to ensure you stay on track with your post-partum goals. Reach out to us directly to set up a consultation with one of our specialized trainers.
Post-Partum Mobility Guidelines
Stretching should focus on the following areas:
- Hip Flexors
- Neck
- Chest
- Lower Back
- And Quadriceps
As a general rule you should avoid stretches that target the abdomen.
Post-Partum Exercise Routine
Here is a great exercise routine to follow in your postpartum period:
A1 – Sit Down Squats 3 sets x 10-12 reps
A2 – Bodyweight Glute Bridge 3 sets x 10-12 reps
B1 – Pushup from Knees 3 sets x 10-12 reps
B2 – Prone Cobra 3 sets x 30 seconds
C1 – Quadruped Belly Breath Holds 10 reps, 3 second hold
C2 – Knee Squats 3 sets x 10-12 reps
Follow along for the demonstration of each exercise.
Remember, Exercise guidelines are just that. Guidelines. Make sure you follow up with your doctor and trainer before starting any routine.
Andrew Maynard
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Amanda discusses the benefits, to you and your baby, of exercising while pregnant, and important safety precautions to consider.
During pregnancy, your body experiences many changes, some of which will affect how you exercise. In this section, Amanda discusses some of these changes, and how to adjust your workouts to safely account for them.
Amanda explores exercise guidelines for working out during your pregnancy including aerobic exercise, resistance training, mobility work and the Talk Test. She discusses what is safe to participate in and what exercises to avoid.
Concluding part 1 of the workshop, Amanda wraps up the prenatal section by highlighting key takeaway points.
An introduction to postnatal fitness, Andrew reviews what part 2 of the workshop will discuss and how it will provide you with the tools to safely exercise after pregnancy.
Andrew discusses timelines for when it’s safe to return to exercise, and considers the benefits of exercise post-partum.
Your body, after pregnancy, has gone through many changes and needs time before you return to full exercise exertion. Andrew explores exercise guidelines and a simple routine to follow for your post-partum workouts.
Amanda and Andrew conclude the workshop on fitness during and after pregnancy with a few final thoughts and considerations.
An introduction to prenatal fitness, what the workshop will cover and how it will provide you with the tools to safely exercise during pregnancy.