Post natal program week 1
Welcome back to the Hey Fit Mama program and congratulations on becoming a mother. I’m sure this is a very exciting time in your life with many changes. I’m not here to make things harder for you, in fact I want to help guide you through the first few weeks easing back into exercise. Take it slow and listen to your body. My focus is to help you set aside time for building a routine for exercise.
We are going to take it slow and build steadily from the start. The goal for the first four weeks is to retrain your pelvic floor and lower abdominals. Walk as much as possible and take care to avoid lifting anything heavier than bubs for the first 4-6 weeks. This will help your body recover and not be strained under heavy load. Depending what birthing experience you had, you might want to start at week one and repeat this for 2-3 weeks just give yourself more time. What ever you choose will be the best decision for you I'm sure.
Some of the best advice I ever learnt working on the maternity ward is to give yourself time to rest. That means spending 30 minutes a day lying flat. It’s the best recovery you can offer your body and pelvic floor.
Week 1 is all about the correct isometric contraction. We are training the pelvic floor and lower abdominals in isolation. The program will start with three minutes a day and slowly build. Stretches have been included too and I hope you can complete these three days a week. It won’t take long and maybe you want to do a bit more, but think about how important it is for your body to move again and get used to the changes of not being pregnant anymore. Good luck and remember when it comes to pelvic floor and lower abdominal exercises, pick a position that you are comfortable with - lying, side lying, hands and knees, or sitting. Sian
Tips for technique
You can complete your exercises in lying, side lying, sitting, or on hands and knees.
Week 1 workout
Aside from pelvic floor and lower abdominal exercises, the focus for week one is stretching. The workout includes cat cow, book opening stretches, pelvic tilting forward and backwards, sitting gluteal stretch and hamstring stretch with theraband. Perform each stretch for 60 seconds moving through range for cat cow, book opening stretches, pelvic tilting and hamstring stretch, and hold the position during the gluteal stretch. Make sure you do both sides.