Wednesday, December 12, 2012

Reclaiming Fitness: Post Baby

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

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

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

20 lunges

15 lunge jumps

50 turning jacks

(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)


  1. Hi there, nice post and a good source of information. It really shows that you're an expert in this field. I'm looking for some tips on mums fitness training in this site. Thanks for sharing. Keep it up!

  2. Hi Jamyla, Thank you! I'm looking forward to adding more fitness training for mums in the near future.