This is something that most trainers won’t tell you…⠀⠀
The first workout back after having a baby will look different for EVERYONE!!
And to be honest – it’s hard to pinpoint EXACTLY what to do for everyone – it depends on so many factors!!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
NO MATTER WHAT, LEARNING TO ACTIVATE THE MUSCLES OF THE DEEP ONE IS ESSENTIAL TO BUILDING A STRONG FOUNDATION FOR YOUR BODY.⠀⠀⠀⠀⠀⠀
Here is a sample of what I would do with some of my clients and the first workout inside my NEW MOM TO MIGHTY STRONG ONLINE PROGRAM.⠀⠀⠀⠀⠀⠀⠀⠀
Chose a few lower body exercises to see how things feel in the body.⠀⠀⠀⠀⠀⠀⠀⠀
➡️ Start with 2 sets of 10 – Squats and Lunges⠀⠀⠀
➡️ Upper Body – Bicep Curls, Shoulder Press, Bentover Row⠀⠀⠀
(Big emphasis on PULLING exercises in Postpartum to help with posture and alignment)
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CORE: Choose 2-3 exercises that activate the muscles but don’t put too much pressure on the pelvic floor.⠀⠀⠀⠀⠀⠀⠀⠀
💫 Side Planks
💫 Glute Bridges
💫 Knee Pushes⠀⠀⠀⠀⠀⠀⠀
I love these to start and progress from there.⠀⠀⠀⠀⠀⠀⠀⠀
Remember this is just an idea of what a good first workout COULD LOOK like. A good 30 min that hits all major muscle groups.
Also, remember the first one is the hardest but it doesn’t have to be scary…work with a professional if you are nervous to get you going in the right direction. Wink wink. 🙂
Did you know what to do on your very first workout back? Let me know.
By Jessica Sennet
Jessica Sennet is a CPT, Fit for Birth Corrective Exercise Specialist, Oh BABY Fitness Instructor, CORE + DRA Expert and a graduate of many specialized workshops and seminars in Prenatal and Postpartum Fitness.