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Post Pregnancy Workout Series: Week 7-12

Post Pregnancy Workout Series: Week 7-12

So far so good. Now your body has done most of its healing after the strain of childbirth. Maybe you feel ready to meet new people – especially other parents who also have newborns, so you can exchange your experiences. If you wish, you can join a post-pregnancy class in your area or seek out a mothers group for support and to expand your social network with other family people.

If you have been following my Post Pregnancy Workout Series for week 1-6, you can continue here – but only if you feel ready.

Please remember that you need to follow your own body. Maybe you are not even close to being ready for the kind of exercise described below. So please remember that these are merely general guidelines and that you need to be mindful of yourself.

 

Keep up your good eating habits!

Avoid junk-food and greasy and salty foods as well as sugar.

Simply put: Eat healthy foods and remember to stay hydrated! Preferably in water.

 

Bodywork and exercises

Keep doing your pelvic floor exercises every day!

Walk around outside for 15-30 minutes a day, at least 5 days a week. This is your current cardiovascular exercise, and by doing this, you are preparing your body to eventually do more intense cardiovascular workouts.

Do basic stretching exercises and twists. Focus on stretching your body’s tight muscles and strengthening your body’s weak muscles, to align your body and gain a good posture.
The muscles that are already or will probably soon feel tight are the muscles you use when you hold your baby. Among these are your chest muscles (pectoralis major) and your biceps. So make sure you get a good stretch for these muscles daily.
You can also start doing a gentle yoga routine, either on your own or join a class – just remember to listen to your body’s signals.

If you wish, now is the time to start a post-pregnancy exercise class.

Start strength training your legs, glutes, and core, either at home or in a gym.

Your ligaments are still loose, so please take that into account when you start yoga or strength training!

 

Pelvic floor exercises

Kegel exercises

Start Position: Lie on your back with your knees up and feet on the floor/bed

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

Pelvic Tilts

Start Position: Lie on your back with your knees 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. If you can, repeat this lift and 3-second squeeze 10 times
  4. Relax for 1 minute
  5. Repeat 2 more times – if you can

 

Strength training

Contract your pelvic muscles when contracting other muscles in strength training!
Start by warming up for 6-10 minutes to get your pulse up a little and your muscles warm. This helps to prevent injury.

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

  1. Squats
  2. Hamstring Curls
  3. Hip Bridges
  4. Hip exercises, like leg abductions
  5. Shoulder Rotations for the Rotator Cuff muscle group
  6. Diagonal lifts
  7. Contracting the core muscles
  8. Diagonal core contractions
  9. Plank 30-60 seconds

 

Yoga for mommy

  1. Deep breathing
  2. Lying Twist
  3. Cat-Cow
  4. Active Baby Pose
  5. Mountain pose
  6. Standing breath (arjuna)
  7. Standing stretches
  8. Forward bend
  9. Split stretches (low lunge stretch → stretch backside of thigh)
  10. Sitting twist
  11. Plow pose – do a rolling plow
  12. Fish pose
  13. Relaxation – Savasana

Feel free to modify your yoga routine as you wish, listen to your body and its needs!

Keep a focus on stretching your body’s tight muscles, to align your body.

 

Read more about post-pregnancy and exercising and about exercising in week 1-6 post-pregnancy.

I will be posting more in the Post Pregnancy Workout Series, so stay tuned 🙂

 

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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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