Training Postpartum Ladies
Rebuilding, Recovery, and Effective Training
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
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
.jpg)
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!
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
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
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
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)
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
One-Hour Workout: Revving Your Swim Engine
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
