Starting to Exercise Postpartum
Excellent Postpartum program for you.
When returning to exercise postpartum, a shift in mindset can be needed.
You may be eager to get back into training like before, although your body isn't fully recovered from the pregnancy yet.
Even when you get the “green light” from the doctor to go back to training, this doesn’t mean you should pick up where you left off before.
What are the benefits of exercise after pregnancy?
Exercising after pregnancy is one of the best things you can do. These are the main benefits for postpartum women:
- Helps to strengthen and tone abdominal muscles
- Promotes better sleep
- Helps with weight management
- Boosts energy and relieves stress
- Raises energy levels so you feel less tired
When can I start exercising after pregnancy?
This is a complicated question and depends on a lot of factors including how fit you were before you had your baby, what happened during your labour and the type of birth you had.
In general, you shouldn’t return to your previous level of exercise until 4 to 6 months after you had your baby. Once your bleeding has stopped and everything has healed, it’s okay to start very gentle swimming.
Most women will get a check-up by the doctor after six weeks, and if everything is good, they will get the green light to start working out again.
Focus on healing
Before starting to exercise postpartum, you should take some time to focus on the healing process. It’s also important to set up routines that include taking time for yourself. This will help you get a little more control over things.
- If you can, see a pelvic floor therapist and follow their advice
- You can start doing breathing and kegel exercises as soon as you get back from the hospital
- Eat nutritious food that helps you feel good and recover faster
- Try to get enough sleep (which I know is difficult with a newborn!)
- Go for walks outside
How to start exercising after pregnancy
It's wise to start a postpartum program that will help you reconnect with your body before hitting the gym or going for a 10k run like you used to do. See it as rehabbing the body after an injury, when you will take your time to build the tissue around the wound stronger to support the load.
An excellent postpartum program can help you:
- Learn how to move better with your body’s changes
- Teach you different breathing patterns that will help to support the pelvic floor while exercising or doing daily tasks
- Troubleshoot any symptoms, tendencies or movements that might cause issues and show you how to deal with them
- Allows you to connect with other moms that have gone through similar experiences
If the above resonates with you, join me during a small group PT session. The first one is on me!
Take things slowly and listen to your body
You have just undergone a complete transformation of your body and for many women it will never go back to the exact way it was. The main priority is for your body to completely heal.
For example, if your pelvic floor is weak then any kind of abdominal pressure will strain the pelvic floor and slow down healing. Take extra care of your joints and don’t force through any tweaks – your body produces a hormone called Relaxin to soften the joints during pregnancy and it stays in the body for a long time.
Like with any exercise, it’s also important to stay hydrated and rest when you need to.
If you want to learn more about how a postpartum exercise class can help you, contact me on cb@innerfight.com.
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
When returning to exercise postpartum, a shift in mindset can be needed.
You may be eager to get back into training like before, although your body isn't fully recovered from the pregnancy yet.
Even when you get the “green light” from the doctor to go back to training, this doesn’t mean you should pick up where you left off before.
What are the benefits of exercise after pregnancy?
Exercising after pregnancy is one of the best things you can do. These are the main benefits for postpartum women:
- Helps to strengthen and tone abdominal muscles
- Promotes better sleep
- Helps with weight management
- Boosts energy and relieves stress
- Raises energy levels so you feel less tired
When can I start exercising after pregnancy?
This is a complicated question and depends on a lot of factors including how fit you were before you had your baby, what happened during your labour and the type of birth you had.
In general, you shouldn’t return to your previous level of exercise until 4 to 6 months after you had your baby. Once your bleeding has stopped and everything has healed, it’s okay to start very gentle swimming.
Most women will get a check-up by the doctor after six weeks, and if everything is good, they will get the green light to start working out again.
Focus on healing
Before starting to exercise postpartum, you should take some time to focus on the healing process. It’s also important to set up routines that include taking time for yourself. This will help you get a little more control over things.
- If you can, see a pelvic floor therapist and follow their advice
- You can start doing breathing and kegel exercises as soon as you get back from the hospital
- Eat nutritious food that helps you feel good and recover faster
- Try to get enough sleep (which I know is difficult with a newborn!)
- Go for walks outside
How to start exercising after pregnancy
It's wise to start a postpartum program that will help you reconnect with your body before hitting the gym or going for a 10k run like you used to do. See it as rehabbing the body after an injury, when you will take your time to build the tissue around the wound stronger to support the load.
An excellent postpartum program can help you:
- Learn how to move better with your body’s changes
- Teach you different breathing patterns that will help to support the pelvic floor while exercising or doing daily tasks
- Troubleshoot any symptoms, tendencies or movements that might cause issues and show you how to deal with them
- Allows you to connect with other moms that have gone through similar experiences
If the above resonates with you, join me during a small group PT session. The first one is on me!
Take things slowly and listen to your body
You have just undergone a complete transformation of your body and for many women it will never go back to the exact way it was. The main priority is for your body to completely heal.
For example, if your pelvic floor is weak then any kind of abdominal pressure will strain the pelvic floor and slow down healing. Take extra care of your joints and don’t force through any tweaks – your body produces a hormone called Relaxin to soften the joints during pregnancy and it stays in the body for a long time.
Like with any exercise, it’s also important to stay hydrated and rest when you need to.
If you want to learn more about how a postpartum exercise class can help you, contact me on cb@innerfight.com.
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
When returning to exercise postpartum, a shift in mindset can be needed.
You may be eager to get back into training like before, although your body isn't fully recovered from the pregnancy yet.
Even when you get the “green light” from the doctor to go back to training, this doesn’t mean you should pick up where you left off before.
What are the benefits of exercise after pregnancy?
Exercising after pregnancy is one of the best things you can do. These are the main benefits for postpartum women:
- Helps to strengthen and tone abdominal muscles
- Promotes better sleep
- Helps with weight management
- Boosts energy and relieves stress
- Raises energy levels so you feel less tired
When can I start exercising after pregnancy?
This is a complicated question and depends on a lot of factors including how fit you were before you had your baby, what happened during your labour and the type of birth you had.
In general, you shouldn’t return to your previous level of exercise until 4 to 6 months after you had your baby. Once your bleeding has stopped and everything has healed, it’s okay to start very gentle swimming.
Most women will get a check-up by the doctor after six weeks, and if everything is good, they will get the green light to start working out again.
Focus on healing
Before starting to exercise postpartum, you should take some time to focus on the healing process. It’s also important to set up routines that include taking time for yourself. This will help you get a little more control over things.
- If you can, see a pelvic floor therapist and follow their advice
- You can start doing breathing and kegel exercises as soon as you get back from the hospital
- Eat nutritious food that helps you feel good and recover faster
- Try to get enough sleep (which I know is difficult with a newborn!)
- Go for walks outside
How to start exercising after pregnancy
It's wise to start a postpartum program that will help you reconnect with your body before hitting the gym or going for a 10k run like you used to do. See it as rehabbing the body after an injury, when you will take your time to build the tissue around the wound stronger to support the load.
An excellent postpartum program can help you:
- Learn how to move better with your body’s changes
- Teach you different breathing patterns that will help to support the pelvic floor while exercising or doing daily tasks
- Troubleshoot any symptoms, tendencies or movements that might cause issues and show you how to deal with them
- Allows you to connect with other moms that have gone through similar experiences
If the above resonates with you, join me during a small group PT session. The first one is on me!
Take things slowly and listen to your body
You have just undergone a complete transformation of your body and for many women it will never go back to the exact way it was. The main priority is for your body to completely heal.
For example, if your pelvic floor is weak then any kind of abdominal pressure will strain the pelvic floor and slow down healing. Take extra care of your joints and don’t force through any tweaks – your body produces a hormone called Relaxin to soften the joints during pregnancy and it stays in the body for a long time.
Like with any exercise, it’s also important to stay hydrated and rest when you need to.
If you want to learn more about how a postpartum exercise class can help you, contact me on cb@innerfight.com.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
When returning to exercise postpartum, a shift in mindset can be needed.
You may be eager to get back into training like before, although your body isn't fully recovered from the pregnancy yet.
Even when you get the “green light” from the doctor to go back to training, this doesn’t mean you should pick up where you left off before.
What are the benefits of exercise after pregnancy?
Exercising after pregnancy is one of the best things you can do. These are the main benefits for postpartum women:
- Helps to strengthen and tone abdominal muscles
- Promotes better sleep
- Helps with weight management
- Boosts energy and relieves stress
- Raises energy levels so you feel less tired
When can I start exercising after pregnancy?
This is a complicated question and depends on a lot of factors including how fit you were before you had your baby, what happened during your labour and the type of birth you had.
In general, you shouldn’t return to your previous level of exercise until 4 to 6 months after you had your baby. Once your bleeding has stopped and everything has healed, it’s okay to start very gentle swimming.
Most women will get a check-up by the doctor after six weeks, and if everything is good, they will get the green light to start working out again.
Focus on healing
Before starting to exercise postpartum, you should take some time to focus on the healing process. It’s also important to set up routines that include taking time for yourself. This will help you get a little more control over things.
- If you can, see a pelvic floor therapist and follow their advice
- You can start doing breathing and kegel exercises as soon as you get back from the hospital
- Eat nutritious food that helps you feel good and recover faster
- Try to get enough sleep (which I know is difficult with a newborn!)
- Go for walks outside
How to start exercising after pregnancy
It's wise to start a postpartum program that will help you reconnect with your body before hitting the gym or going for a 10k run like you used to do. See it as rehabbing the body after an injury, when you will take your time to build the tissue around the wound stronger to support the load.
An excellent postpartum program can help you:
- Learn how to move better with your body’s changes
- Teach you different breathing patterns that will help to support the pelvic floor while exercising or doing daily tasks
- Troubleshoot any symptoms, tendencies or movements that might cause issues and show you how to deal with them
- Allows you to connect with other moms that have gone through similar experiences
If the above resonates with you, join me during a small group PT session. The first one is on me!
Take things slowly and listen to your body
You have just undergone a complete transformation of your body and for many women it will never go back to the exact way it was. The main priority is for your body to completely heal.
For example, if your pelvic floor is weak then any kind of abdominal pressure will strain the pelvic floor and slow down healing. Take extra care of your joints and don’t force through any tweaks – your body produces a hormone called Relaxin to soften the joints during pregnancy and it stays in the body for a long time.
Like with any exercise, it’s also important to stay hydrated and rest when you need to.
If you want to learn more about how a postpartum exercise class can help you, contact me on cb@innerfight.com.
When returning to exercise postpartum, a shift in mindset can be needed.
You may be eager to get back into training like before, although your body isn't fully recovered from the pregnancy yet.
Even when you get the “green light” from the doctor to go back to training, this doesn’t mean you should pick up where you left off before.
What are the benefits of exercise after pregnancy?
Exercising after pregnancy is one of the best things you can do. These are the main benefits for postpartum women:
- Helps to strengthen and tone abdominal muscles
- Promotes better sleep
- Helps with weight management
- Boosts energy and relieves stress
- Raises energy levels so you feel less tired
When can I start exercising after pregnancy?
This is a complicated question and depends on a lot of factors including how fit you were before you had your baby, what happened during your labour and the type of birth you had.
In general, you shouldn’t return to your previous level of exercise until 4 to 6 months after you had your baby. Once your bleeding has stopped and everything has healed, it’s okay to start very gentle swimming.
Most women will get a check-up by the doctor after six weeks, and if everything is good, they will get the green light to start working out again.
Focus on healing
Before starting to exercise postpartum, you should take some time to focus on the healing process. It’s also important to set up routines that include taking time for yourself. This will help you get a little more control over things.
- If you can, see a pelvic floor therapist and follow their advice
- You can start doing breathing and kegel exercises as soon as you get back from the hospital
- Eat nutritious food that helps you feel good and recover faster
- Try to get enough sleep (which I know is difficult with a newborn!)
- Go for walks outside
How to start exercising after pregnancy
It's wise to start a postpartum program that will help you reconnect with your body before hitting the gym or going for a 10k run like you used to do. See it as rehabbing the body after an injury, when you will take your time to build the tissue around the wound stronger to support the load.
An excellent postpartum program can help you:
- Learn how to move better with your body’s changes
- Teach you different breathing patterns that will help to support the pelvic floor while exercising or doing daily tasks
- Troubleshoot any symptoms, tendencies or movements that might cause issues and show you how to deal with them
- Allows you to connect with other moms that have gone through similar experiences
If the above resonates with you, join me during a small group PT session. The first one is on me!
Take things slowly and listen to your body
You have just undergone a complete transformation of your body and for many women it will never go back to the exact way it was. The main priority is for your body to completely heal.
For example, if your pelvic floor is weak then any kind of abdominal pressure will strain the pelvic floor and slow down healing. Take extra care of your joints and don’t force through any tweaks – your body produces a hormone called Relaxin to soften the joints during pregnancy and it stays in the body for a long time.
Like with any exercise, it’s also important to stay hydrated and rest when you need to.
If you want to learn more about how a postpartum exercise class can help you, contact me on cb@innerfight.com.
One-Hour Workout: Revving Your Swim Engine
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