A few months ago, I introduced you to prenatal and postnatal fitness expert, Sara Haley. She is the creator behind the Expecting More exercise programs that I happened upon during my pregnancy with Oakley, and fell in love.
Sara is a woman who is very well versed in the world of prenatal and postnatal fitness, and I trust her knowledge when it comes to safely bouncing back post-baby over any other fitness trainers.
Shortly after Oakley’s birth, I often found myself doing two exercises that are both safe to be performed right after birth (as long as you have the consent of your care provider). The exercises are kegels and interlock transverse abdominis (TVA). Check out the video below to learn more about these exercises…
It is important to note that once you have had your baby, it is important to take your time to recover. Depending on the type of delivery you had, and how you are healing your doctor may provide you with the consent to start working anywhere between 4 to 8 weeks postpartum. Currently, I am 7 weeks postpartum and still awaiting the nod of approval.
That being said, I have been slowly easing my way back into the world of exercise. Between doing the two exercises noted above, I have also been occasionally performing Standing Core from Sara Haley’s Expecting More: The 4th Trimester DVD. Standing Core is 9 minutes in length, and challenges your balance while also working to increase your core stability.
I was pretty fit during pregnancy, and I have to say Standing Core was surprisingly tricky the first few times I did the exercises, so while I can’t wait to be able to bounce back into the wonderful world of exercise and try out other sections of the 4th Trimester, like Cardio Flow, Cardio Drills and Strength & Sculpt… I also know that slow and steady will be the name of the game for the first little while, and that is perfectly ok. Why? Because… It took me nine months to grow my beautiful baby, I deserve at least that much time to bounce back… and trust me when I say you always do bounce back with time, effort and patience.
Sara Haley also swears by these other 4 exercises for bouncing back after baby. These exercises are designed to target all areas of the body, and include:
1. CORE: This is the area that was most affected by pregnancy and an area you need to be strong — your abs and low back will help support you in functional every day activities, from cooking and cleaning to lifting and carrying for your baby. Sara’s innovated seated core moves will help strengthen your core and tighten your abs so you can maintain good posture, live-pain free, and get your abs back after baby!
Key Move: Resistance Fight (works core): Lie on your back and lift one leg up to tabletop so that your knee is in line with your hip. Take your opposite hand and push against your thigh. As you try to push your leg away with your hand, resist by pushing your leg into your hand in opposition. While all this is happening you should be focusing on pulling your navel towards your spine and closing your rib cage. You may feel your body start to shake. Begin by holding for 15 sec on each side and gradually increase to 45 sec.
2. ARMS & BACK: As a new parent, you are constantly picking up and carrying your little ones (and all of their stuff), which means your arm and back muscles are needed more than ever before. Key moves like the Towel Tighteners will help create strong, lean muscles to help you keep up with baby.
Key Move: Towel Tighteners (tightens your triceps and back): You will need a towel to assist you (or light hand weights when you are ready). Hold your towel behind your back, stand shoulder width apart, soften your knees, and hinge forward at the hips. Pull your navel to your spine, as you lift your hands up behind your back. Lower back down and repeat anywhere from 15-30 reps. Your goal is to work to fatigue.
3. ENDURANCE: Life moves fast once baby arrives and before you know it your little ones will be crawling, walking, and eventually running! Cardio exercise is key to helping increase your endurance so you can keep up with your little one. Interval drills like Go Time paired with active recovery help burn fat even after the workout is complete.
Key Move: Go Time! (works your heart, legs & butt): As a mom, I always feel like no matter how organized you think you are, when it’s time to get out the door all chaos hits. (Hence the title of this move). 3 options for this move (You can progress as you get stronger). Begin by doing a football run.count to four,
4. RECOVERY: As a mom, your body will often feel taxed. Therefore, it’s important to incorporate dynamic stretching into your workout routine to help your muscles recover and keep your body from feeling tense, tight and overused.
Key Move: Baby Back Relief (stretches your back): You will need a towel to assist you. Begin seated on the floor with your legs in front of you. Place the towel under the arches of your feet. Bend your knees as much as you need to, tuck your chin to your chest, engage your core, and pull on the towel as you round your back. You should feel an immediate stretch in your back. Hold this position for a count of four. Release and then repeat 4-6 times as needed.
From now until July 1, 2016, you can save 30% off any of your purchases made from Sara Haley when you use discount code DM30. So what are you waiting for? Shop now!
Disclosure: I received complimentary products in exchange for my review. All opinions are those of my own.