If you are like most new mothers, you are probably anxious to return to your pre-pregnancy shape as quickly as possible. However, it is important to take things slow and allow your body time to heal. In this video, you will learn a few gentle postpartum exercises that you can do one week after delivery.
Welcome to Phase 1, the exercises you would do after phase 0 or 7 days or more after delivery.
In this phase, I will introduce exercises to slowly activate your core and pelvic floor muscles as I teach some upper and lower body exercises.
This is the only strength training exercise plan you need as you progress with exercises. The exercises are easy to follow with instructions and demonstration and I’ll also be providing modifications so that you can make the exercises more or less challenging, based on your current fitness level.
So keep getting stronger, and when you are ready, proceed to Phase 2
Workout PDF plan Google drive link
Timestamps:
0:00 – Introduction
0:31- Postpartum Exercises for Women: 1 Week Post Delivery (Phase 1) overview
1:43 – How to perform the Exercises
2:28 – Isometric contraction of the core exercise
3:36 – Supine heel slides
6:11 – Side lying hip flexion and extension
7:17 – Quadruped Pushups
8:21 – Partial squat sit and stand along with pelvic floor contraction
9:30 – Exercise tips to improve cardiovascular fitness
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