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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!
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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.
.jpg)
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
.jpg)
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.
.jpg)
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!
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
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.
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 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
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
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