It has been 3 months since I had a regular schedule. Once baby J was born, schedule went out the window, along with my workout schedule. I discovered chaos and what segmented sleep can do to a body.
Now that the
baby is sleeping with more of a schedule, I can get back to my love for
fitness.
As busy mums, we
lack long periods of time we can warm up, workout, and stretch. We need bang
for our buck. In the time the baby takes catnap, you need to be able to burn
some calories and then get on with your day. Today we will be going into
Postnatal Cardio for apprx 10 minutes.
As always,
listen to your body and start slowly. You shouldn't jump back into exercise
with the same intensity and during as you did before your baby was born(at
least for the first few months). Start slow, as your body has been stretched to
the max for the past nine months. It will take time to get back to your post
baby body. Most importantly be kind to your body as your body needs time to heal before beginning any exercise program after giving birth.
Normal
Vaginal Births
Day After Delivery: Exercise
while lying in bed. Try Kegels, pelvic tilts, and neck & shoulder
stretches.
When You Feel Able: Try
light walking and strengthening moves for your abs, lower back, and pelvic
muscles.
First Postpartum Wellness Checkup (6-8 weeks): Resume light to moderate exercise
with your doctor's permission.
Build up to full
training program slowly and with your doctor's clearance.
Caesarean
Births
*If you are experiencing any pain or discomfort, you are doing too
much.
Day After Delivery: Exercise
while lying in bed. Try Kegels, deep breathing, pulling stomach muscles inward,
and neck & shoulder stretches.
When You Feel Able: Try
light walking and strengthening moves for your lower back and pelvic muscles.
Wait 8-10 weeks and
get a physician's OK to begin any further activity.
Here are a few
tips for determining when your body is ready to start exercising after a
Caesarean delivery:
- All incisions or tears have healed.
- Your postpartum recovery is progressing normally, and you and your baby are healthy. (A baby with additional needs means even less sleep and more physical and mental stress for mom.)
- You feel good after exercise and don't experience any increase in vaginal bleeding.
- You don't feel excessively fatigued from exercise and you recover within your normal period of time following exercise.
- Your doctor has given you the go-ahead.
>>>>>>>>>>>>>CARDIO workout
Warm-up:
20 sets of butt kicks(left and right counts
as one)
20 sets of high knees
Exercise program can be repeated to a longer workout if you have the energy and time
Workout:
40 jumping jacks(make sure you clap those hands, modified version is bent hand clap)
40 jumping jacks(make sure you clap those hands, modified version is bent hand clap)
15 ski jumps from left to right
15 ski jumps from right to left
10 burpees
10 push-ups
Refer
to Right to Bare Arms for more detail and modification.
10 burpees
30 mountain climbers
15 squat jumps
15 lunge jumps
50 turning jacks
Cooldown:
(Please be mindful and do not overstretch. Always stretch to the point of tension, not pain):
(Please be mindful and do not overstretch. Always stretch to the point of tension, not pain):
6 downward dog to updog (picture shows reversed, so please do B before A, when performing A relax your shoulders, so neck is long)
6 chest opener
6 upper back
6 gluteus stretch
6 hip and piriformis stretch (bent foot is flexed to intensify the stretch)
