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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
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
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
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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 and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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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