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Post Pregnancy Workout Series: Month 3-6

Post pregnancy workout series: Month 3-6

If you’ve been following our Post Pregnancy Workout Series, then maybe you feel ready for a change of pace – or maybe you don’t. As long as you’re ready, here is an exercise routine, you can follow for the next few months.

 

Workout

Now your exercise routine will include one hour long power-walks (perhaps with your baby in a stroller) a few times a week – or daily if you prefer, pelvic floor exercises, strength training, yoga, and Pilates.

Keep focusing on stretching your body’s tight muscles, as well as strengthening your body’s weak muscles to align your body and prevent injury.

 

Increasing the intensity

If you’re up for it, you can increase the intensity of your strength training by adding more weight and doing some fewer repetitions. You can join a gym and get an instructor to help you make a strength training program. Be sure to tell the instructor that you recently gave birth, so they can take that into account when personalizing your workout.

If you practice yoga, you can increase the intensity of your routine by challenging yourself with some more advanced poses. You can also join a Pilates class to increase your core strength.

As always, be mindful when you are strength training and notice if you lose your technic. If that happens, first try with some lighter weights, if that’s not enough, then do some fewer repetitions.

 

Pelvic Floor Exercises

Kegel exercises

Starting Position: Lie on your back with your knees bent, and facing up and feet on the floor/bed

  1. Tighten your pelvic floor muscles – like when to prevent yourself from peeing
  2. Hold for 5 seconds
  3. Relax for 5 seconds
  4. Repeat 5 times

Pelvic Tilts

Starting Position: Lie on your back with your knees bent, and facing up and feet on the floor/bed

  1. Tighten your pelvic floor muscles – like you want to prevent yourself from peeing – and push your feet down, lifting your hips and squeezing your glutes
  2. Hold the lift and squeeze for 3 seconds.
  3. Repeat this lift and 3-second squeeze 10 times
  4. Relax for 1 minute
  5. Repeat 2 more times

 

Strength training

Start your workout by warming up for 10 minutes to get your pulse up a little and your muscles warm as to prevent injury.

Remember to contract your pelvic muscles when contracting other muscles in strength training!

Make sure you’re not strength training every day, get at least 1-day break in between workouts.

 

At Home Full Body Workout Program

Each exercise is done for 30-45 seconds.

Do three sets of exercise 1-5 and two sets of exercise 6-10.

  1. Frog Squats
  2. Bent over Lateral Raises with two dumbbells or water bottles (or whatever you have)
  3. Mountain Climbers
  4. Explosive Lunges
  5. Push-ups
  6. Hip Bridges
  7. Russian Twists
  8. Diagonal lifts
  9. Hip exercises – side lying lateral leg lifts
  10. Shoulder Rotations, of the Rotator Cuff muscles, with 1,5 kg dumbbells (no more than 2 kg!)

Aim to do the program at least once a week. You’ll get the best results if you do strength training three times a week, however, two times a week is also very good for you.

Enjoy doing something good for your body and have a happy workout mommy!

 

Check out the other post in the Post Pregnancy and Exercising Workout Series, read about general advice in Post-pregnancy and exercising, and about how to exercise post pregnancy week 1-6 and week 7-12.

 

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A health and nutrition nerd and a mother. I'm an internationally certified fitness instructor. Currently, I'm studying BA in Nutrition and Health and working as a yoga class and a strength training class instructor.
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