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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.
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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.
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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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