Postnatal Workouts
These postnatal workouts are designed for weeks 4 -12 of the 4th Trimester. Start with the "Core Rehab" workouts to establish a core connection and build a strong foundation. Slowly progress to the postnatal strength workouts and eventually the postnatal low impact cardio workouts. Keep an eye out for any signs of intolerance, including: coning/doming of the abdominals, pelvic pain or pressure, incontinence or discomfort of any kind. If any of these signs of intolerance are present, you will need to modify the movement. In addition to these workouts, I strongly suggest working with a pelvic floor physical therapist.
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40 Minute Timed Postnatal Full-Body Strength Workout
Equipment needed:
-Medium/Heavy Dumbbell or Kettlebell
-9 in pilates ball or pillow option
-Long resistance band
-Medium dumbbells -
Rep-based Pre/Postnatal Full Body Strength Workout
Equipment needed:
-Long resitance band
-9 inch pilates ball/pillow
-Medium Kettlebell/Dumbbells
-Light dumbbells -
13 Minute Pre/Postnatal Core Connection and Rehab Workout
Equipment needed:
-None -
12 Minute Timed Pre/Postnatal Core Rehab Workout
Equipment needed:
-Foam roller
-Resistance band -
30 Minute Timed Postnatal Full-Body Strength Workout
Equipment needed:
-Long resistance band
-Foam roller option
-Medium dumbbell
-9 in pilates ball
-Light mini band -
Rep-Based Pre/Postnatal Demo & Do Core Connection Workout
10-12 reps x 4
-Slow banded marches
-Birddog + adduction lift
-Tall kneeling squat + band pull
-Core fallout
-Banded plank in + outsEquipment needed:
-Light mini band
-BenchGreat for travel
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Rep-Based Pre/Postnatal Core Connection Workout
Equipment needed:
-9 in. pilates ball or pillow -
15 Minute Demo & Do Full-Body Strength AMRAP
Equipment needed:
-Optional medium dumbbells
-Bench or chair -
30 Minute Low-Impact Cardio Workout
Equipment needed:
-Kettlebell option
-Medium dumbbells
-Bench or chair -
30 Minute Pre/Postnatal Core Connection and Rehab Workout
Equipment needed:
-None -
Rep-Based Postnatal Full-Body Strength Workout (2)
Equipment needed:
-Bench or chair
-Light to medium dumbbells
-9 in pilates ball
-Long resistance band
-Long resistance band with hook -
20 Minute Pre/Postnatal Core Connection and Rehab Workout
Equipment needed:
-Optional band with handles
-Wall
-9 in pilates ball or optional pillow -
10 Minute Postnatal Core Rehab Workout (2)
Equipment needed:
-9 in pilates ball or pillow -
Rep-Based Postnatal Pelvic Floor and Deep Core Rehab Workout
Equipment needed:
-None -
15 Minute All Seasons Posture Stretch
Equipment needed:
- Bench or chair
- Wall
-Kettlebell option -
10 Minute Postnatal Core Rehab Workout (1)
Equipment needed:
-None -
15 Minute Timed Postnatal Core and Pelvic Floor Rehab Workout
Equipment needed:
-9 in pilates ball or pillow -
6 Minute Early Postnatal Core Rehab Workout
Equipment needed:
-None -
25 Minute Postnatal Low Impact Cardio Workout
Equipment needed:
-Light/Medium dumbbells
-Bench/Wall -
Rep-Based Postnatal Full-Body Strength Workout (1)
Equipment needed:
-9 in pilates ball or pillow
-Long resistance band + something to hook it on
-Light dumbbells -
Rep-Based Pre/Postnatal Core Connection and Rehab Workout (1)
Equipment needed:
-Long resistance band + something to hook it on
-
35 Minute Timed Low Impact Cardio + Core Workout
Equipment needed:
-Light/Medium Dumbbells
-
25 Minute Timed Postnatal Strength + Core Workout
Equipment needed:
-Light/Medium Dumbbells
-Bench option
-Long Resistance band -
15 Minute Postnatal Full Body Foam Roll and Guided Meditation
Equipment needed:
-Foam Roller
