After nine months of pregnancy, your body is finally ready to start moving again. But how do you ease back into your pre-pregnancy exercises without hurting yourself?
This video lays out a safe post-birth workout plan that will have you feeling like your old self in no time. So I have created a series of videos that will start right after delivery to get you back to running, jogging, or whatever exercise you enjoy.
This is an introduction video where I discuss what you will do for the next 8-12 weeks to get you back to running. After that, all you need to do is follow the exercise series of these videos – Phases 0,1, 2,3 and once you complete all the phases, you will be ready to undertake your pre pregnancy exercises. Let’s get started.
Timestamp:
0:00 – Introduction
0:08 – Common complaints faced by new mothers while getting back to exercising
1:03 – What happened during delivery to your core and pelvic floor?
1:42 – Anatomy of core and pelvic floor
2:55 – References
3:09 – Postpartum exercise plan
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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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Disclaimer
Video is for educational purpose only copyright Disclaimer under section 107 of the copyright act 1976 allowance is made for ” Fair use” for educational purpose and personal use tips the balance in favour of fair usess such as criticism , comment, News, report, teaching, scholarship and research fair use is a use permitted by copyright status that might otherwise be infringing non profit. All credit for copyright materials used in the video goes to the respected owner.
Join me for this 30 minute Pregnancy Pilates & Stretch Class! We will work the entire body and then stretch out those pregnancy aches and pains! Optional light (I used 2 lbs) dumbbells or just grab a couple of filled-up water bottles! Hope you love this Prenatal Pilates Workout At Home!
Guide to cope with pain in labor:
Pregnancy Meal Plan:
Pelvic Floor Guide For Birth Prep:
Pregnancy Yoga Cards:
Birth Position Printable:
You can also check out my 7-day pregnancy workout challenge:
Pregnancy Workout Playlist:
My other pregnancy cardio walking workouts:
My other pregnancy pilates workouts:
Natural Birth Education Playlist:
How to avoid tearing during labor:
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Other pregnancy workouts you may enjoy:
Pregnancy Exercises For Easy Delivery:
Pregnancy Exercises Second Trimester:
15 Minute Pregnancy Workout:
Pregnancy Cardio Workout:
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Check with your doctor before trying any of these strategies or before starting this or any new exercise routine. Only do the movements safe for you in your pregnancy. You are responsible for your own safety. Full disclaimer at the bottom.
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More Freebies:
GESTATIONAL DIABETES MEAL PLAN BY A DIETITIAN
FREE WEIGHT MANAGEMENT COURSE WITH REGISTERED DIETITIAN AND CERTIFIED DIABETES AND BARIATRIC EDUCATOR:
THE COMPLETE GUIDE TO HOW I HEALED MY 4-FINGER DIASTASIS RECTI GAP
THE BEST 4 SCIENTIFIC-BASED DIETS (LIFESTYLES) TO LOSE WEIGHT with all 4 types of meal plans (KETO, PLANT-BASED, MEDITERRANEAN AND CALORIE COUNTING)
HOW TO LOSE WEIGHT AND INCREASE BREAST MILK SUPPLY
Disclaimer: This is general prenatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
Jessica Pumple is a registered dietitian, certified pre & postnatal fitness instructor, and pregnancy & postpartum core exercise specialist. She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and find more energy!
If you enjoy our content subscribe to our channel, hit the bell button, leave a comment, and share with your friends so I can make you more of the videos you enjoy!
Copyright P&P Health Inc. 2022. All rights reserved.
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How to do kegel exercises for women best workout Doing Kegel Exercises step by step instructions.
you must know How to do kegel exercises for women best workout Doing Kegel Exercises step by step instructions
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DISCLAIMER: The information on this channel is not to substitute the personalized diagnosis of a health specialist, or replace any medical treatment. Never stop consult your physician for supervision of any disease, it is the doctor who has the authority on health. So this channel is make only for informative and education purpose.
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Please watch: “yoga stretch for lower back pain | Yoga step by step”
Reverse Lunge: 2 Sets of 8-12 Reps
Incline Push-Ups with Shoulder Taps: 2 Sets of 8-12 Reps
Step-Up’s: 2 Sets of 8-12 Reps
Kegel Holds: 2 Sets of 15-20 Reps
Second Trimester:
1.) MAKE SURE YOU GET YOUR DOCTOR’S APPROVAL- For sure during the 2nd trimester! Your baby is getting bigger and the chance of doing harm increases.
2.) With Clearance you can (a) workout 3-5 times per week, (b) exercise up to 30 minutes per day, and (c) use both strength and cardio exercises. UNLESS TOLD DIFFERENTLY BY YOUR DOCTOR.
3.) The second trimester exercises are starting to be scaled back some to accommodate your growing baby. Beginning to strengthen the pelvic floor muscles is important during this stage.
4.) Exercises can include- walking, modified yoga for pregnant women, dancing, and swimming.
STOP IF YOU HAVE: pain, nausea, headaches, dizziness, chest pain, vaginal bleeding, fatigue; be smart and be safe.
Santee Health and Wellness Center strives to offer the best exercise videos for all levels of fitness from beginner to advanced, as well as for senior citizens, those with limited mobility and those recovering from injury or illness. We hope this exercise video supports you on the path to a healthy lifestyle.
DISCLAIMER: Not all exercise is suitable for everyone. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. Please be advised that by participating in any of the exercises presented herein, you are assuming all risks of injury that might result. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. The owner, its parents, subsidiaries, affiliates, participants of these videos, and Santee Health & Wellness Center shall not be liable for any claims for injuries or damages resulting from use of the content on this video or their website. We further disclaim any liability caused by intentional or unintentional negligence. The information presented herein is not a substitute for medical advice. To reduce the risk of injury, consult your doctor before beginning this or any exercise program.
