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Thursday, April 4, 2013

Postpartum Circuit

Prenatal and postpartum are unique times in women's lives. I have recently completed my Pre- and Postnatal Fitness Specialization. I am excited to have my first postpartum "client" tomorrow! My wonderful friend who is 7 weeks postpartum is going to allow me to test out my skills. 

Please enjoy, or feel free to pass this along to someone you know who id looking to get back into a fitness routine after the birth of their baby. If you have recently delivered, please make sure to have clearance from your health care provider (especially if your delivery was a c-section). 

Postpartum Full Body Circuit

Warm up - either a brisk walk around the neighborhood. If weather non-permitting, a series of walking lunges, stair climbs, shoulder rolls, and arm circles

15 body-weight squats
15 bent over rows with dumbbells
30 seconds walking jacks 
10/side standing cross body crunch (opposite knee to elbow)
15 triceps dips
30 seconds walking lunges
10 reverse lunges/leg
15 shoulder presses
30 slow mountain climbers
   repeat x1

10 seated pelvic floor lifts
10 supine transverse abdominal activations (TVA) - flattening the low back curve
10 slow crunches
10 cat/cows (on all fours)
10 kneeling superwomans
30 second plank (from knees)
30 second child pose
15 second side plank/side
Stretch - seated hamstring, butterfly, standing quads, chest opener...


1 comment:

  1. Oh man... I started reading this and thought, this is perfect for me! Then I got to the list and realized that I tried some push ups and crunches the other day and it did not go well. Kudos to anyone who can do this postpartum. It is good incentive for me to and start doing something with hopes that one day I can make it through that list alive.