Reclaim Your Core: Postpartum Workout Series – Part 1

Core Rehab, Fitness, Postnatal

Welcome to the journey of postpartum recovery! Join us for Part 1 of our six-part series focusing on postpartum core exercises specifically designed to reconnect with your core and pelvic floor. After giving birth, many women experience changes in their bodies, particularly in the abdominal and pelvic floor areas. These changes can lead to issues such as diastasis recti (separation of the abdominal muscles) and pelvic floor dysfunction. Engaging in core exercises can help restore strength, improve stability, and enhance overall function in daily activities. Whether you’re a new mom or navigating this phase for the second or third time, it’s crucial to approach fitness thoughtfully and with care.

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Equipment Needed

Yoga Block or Pilates Ball
Elevated Surface (e.g., a bench or couch)

This workout is designed to take just 5 – 10 minutes. Let’s get started!

Warm-Up: Supine Position

Set Up: Start by lying on your back with your heels on the elevated surface. Place the yoga block between your thighs and reach your arms straight up toward the ceiling.
Arm Extension: Begin by extending one arm overhead while squeezing the block between your thighs. Exhale as you reach, keeping your ribcage down, and inhale as you return to the starting position. Focus on driving your heels down into the surface.
Switch Arms: Repeat this exercise with the opposite arm. Maintain engagement in your hamstrings and inner thighs as you connect with your core.

Went into spontaneous labor at 38 wks with baby #1 last night (born this morning) and was able to push through a very fast and intense labor (8 hrs active, 4 hrs of contractions with basically NO BREAK in between that got me from 1cm dilated to fully 😵‍💫) unmedicated! Pushed for an hr! I thank you both, your prenatal fitness program, and prepping pelvic floor fit birth for how much I rocked this delivery. THANK YOU!!!

I just wanted to leave a review for you, I took your prenatal bundle with the birth course, fitness app, and pelvic floor prep. I can't say enough good things about it, my only regret was not enrolling sooner! After having some nagging SI and pelvic pain, at 22 weeks I enrolled in your program and started the workouts on the app. After a few weeks,my pain was minimal except for the days I missed a workout or getting in movement. The birth course was very informative and I felt confident and excited about giving birth. While I did need to be induced at 39 weeks, I felt confident and understood my options. I had a great and speedy delivery with just a minor tear. I attribute this to the strategic movements I learned in the course throughout my labor and breathing during pushing, along with wonderful hospital staff. We were blessed with a healthy baby girl Ellie Jo. I look forward to using the fitness program again in the future and other courses you have! Thank you for all the time you put into creating such thorough content!

For what it's worth, I'm a PT myself (not a pelvic floor specialist), but am going to a PFPT. I also took a CEU course for my license and my own learning on pelvic floor health in pregnancy. With that background, I am utterly impressed with the content of your course so far. I was wondering if it'd be repetitive at all from the CEUs I recently took, but it hasn't been. It's so informative, thorough, and covers way more topics than I ever expected. Thank you!!

Cross-Body Reach

Press into Opposite Knee: Release the block and press across to your opposite knee, alternating sides. Exhale as you engage your core, pulling your belly to your spine, and inhale as you return to the starting position.

Side Lying Leg Extensions

Transition to Your Side: Move onto your side, placing the block or Pilates ball between your thighs. Align your elbow, hip, and ankle.
Hip Extensions: Exhale to extend your hips forward (similar to a glute bridge) and inhale to sit back. Focus on maintaining a straight line from your elbow to your ankle.
Hold and Reach: Hold the top position, extend your top leg, and reach your top arm overhead. This will engage your obliques and glutes effectively. Remember to breathe deeply as you work through this position.

Bird Dog Variation

Tabletop Position: Transition to a tabletop position on your hands and knees. Begin by extending one arm and then one leg, focusing on maintaining core stability.
Breathe and Repeat: Exhale to extend your arm and leg, keeping your back flat and avoiding arching. Inhale to return to the starting position, maintaining your core connection throughout.
Knee Hovers: Finally, tuck your toes and hover your knees above the ground. Exhale to lift, and inhale to lower back down.

Cool Down

To conclude this first part of our core series, take a moment to breathe deeply and reflect on how your body feels after the workout. Engaging in these supportive movements while connecting with your breath is essential for rebuilding core stabilization.

Why Join the Full Postpartum On-Demand Program?

If you enjoyed this workout, consider exploring our full Postpartum On-Demand Program! This six-week program includes 24 total workouts, allowing you to customize your fitness journey around your schedule and the demands of motherhood. Each workout is designed to fit into your day, recognizing that children can dictate our time and energy levels.

To help you get started, use the code YOUTUBE10 at checkout for 10% off your purchase!

Conclusion

Be sure to subscribe to our channel and check out our playlist for the entire six-part series. Together, we can navigate postpartum recovery with confidence and strength. Remember, every step you take is a step towards reclaiming your body and nurturing your well-being.