Do You Think You Are Ready to Try an At home Postpartum Workout?
Returning to your at home postpartum workouts is an exciting but confusing time. You’re ready to get back to into exercise, but your body is different now right? I’m currently smack in the middle of my 3rd postpartum experience and I can honestly say this has been the easiest in terms of returning to exercise.
Why?
I’m not trying to modify my gym’s programming to make it easier. Instead I’m intentionally following a program where I’m retraining my core and strengthening my body.
I’m giving my body the time it needs to heal and I’m trusting the process.
I’d be lying if I said I didn’t miss the intensity. I so badly want to load up a barbell and see how heavy I can squat. I want to hang from the rig and see if I can still do pull ups. I want to run sprints with the class.
But I’m not going to.
Not yet anyway.
My friend Bri Battles had a great quote this week, “Your mind is ready but your body is not”
So much yes to that.
I’ve learned the hard way that the slow road is actually the fast way to get back to those high-intensity workouts that I love.
So with that, this go round I’ve been much more intentional about selecting exercises that match the current stage of postpartum I’m in. I’m rebuilding and I’m using this postpartum fitness program to start my at home postpartum workouts.
Here’s a look into what my at home postpartum workouts are looking like at 10 weeks postpartum. Give this one a try (or pin it for later) and let me know how it goes (tag me on IG if you do it!).
A postpartum Workout from week 6 of my post-baby fitness program. target focus: building strength.
POSTPARTUM WORKOUT
5 sets of
- 8 Kettlebell Deadlifts
- 8 Box Step Ups
4 sets of
- 15 Glute Bridges (feet elevated or banded)
- 8 Heel Slides (per side)
- 8 Palloff Presses (per side)
8 min circuit of
- 8 Air Squats
- 30 Sec Incline Plank
- 12 Reverse Lunges
When it comes to pregnancy and postpartum workouts it’s not so much about the exercises themselves but how you perform those exercises. ⠀
A few things to pay attention to as you’re returning to your at home postpartum workouts:
⚡️Watch your body positioning
Are you standing with your ribs thrusted? Do you always suck your belly in? Those things can contribute to symptoms and dysfunction.
⚡️Breathe⠀
Sounds simple, but many women hold their breath during exercise.
⚡️Monitor for symptoms
Are you leaking pee? Is your abdomen coning out? Does your low back hurt?
⚡️Remember it’s not a competition and what anyone else thinks of what you’re doing is 100% irrelevant. ⠀
No one else has to live in your body for the next 50+ years. You gotta take care of you.
Curious about how to return to your at home postpartum exercise? Download my A-Z guide
for the first 16 weeks after baby. Everything you need to know to get you from birth back to the exercise you love.
