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Post-Pregnancy Workout—8 Weeks And Beyond!
This part of the post pregnancy exercise plan is where most begin to see the light at the end of the tunnel; 8 weeks and beyond. But please remember, just because you are at the 8-week mark does NOT mean that you are ready to progress to this. Everyone has their own special set of circumstances, energy level, and strength to take into consideration. It may be best for you to spend a few more weeks practicing the 6/7 week exercises. Staying with the 6/7 week exercises may be the reason you stay healthy and fit instead of ending up with an injury. Remember that overworking and going beyond what you are ready for is just as bad (really worse) than under working!
Whether you decide to stay with the 6/7 week exercises or to progress to the 8 week and beyond, please continue to find the connection and relationship of your pelvic floor, multifidus and transverse abdominals through your breath work. These very important core muscles are essential to the stability of your skeleton and are only fired by the breath!
Try these next few exercises if you are ready to move on. If you feel any discomfort or pain please return to the more beginning exercises in our previous installments.
1) ROLLING PELVIC BRIDGE
In post-pregnancy, an extreme anterior tilt of the pelvis can remain causing the lower back muscles to be strained and tight. The Rolling Bridge exercise helps to stretch the lower back and to restore a neutral pelvic position.
- Start on the back in a neutral spine and pelvis with the arms long by the side and the eyes to the ceiling.
- Inhale to prepare.
- Exhale and slowly start to peel the spine up off the mat one vertebra at a time starting at the tailbone.
- At the top of the move anchor yourself at the top of the shoulders. You should feel no weight or pressure on the neck.
- Inhale and hold.
- Exhale and slowly start to roll down from the top of the spine one vertebra at a time until you are back in a neutral position.
- Do 4-6 reps.
- Hug the knees into the chest when finished to stretch the lower back.
2) HINGING PELVIC BRIDGE
In post pregnancy the deep abdominal and back muscles can become weak. This Hinging Bridge can create core strength and stability when practiced regularly.
- Start on the back in a neutral spine and pelvis with the arms long by the side and the eyes to the ceiling.
- Inhale and prepare.
- Exhale and hinge the back up in one piece and anchor at the tops of the shoulders. Be sure no weight or pressure is put on the neck.
- Inhale and hold.
- Exhale and hinge down in one piece. As you come down the spine and pelvis should stay in a neutral, still position.
- Do 4-6 reps.
- Hug the knees into the chest when finished to stretch the lower back.
3) DIAMOND BEND STRETCH
After delivery the abdominals will be weak and stretched out. This will be the case for quite a while. Be gentle with yourself and do not do any hardcore abdominal work. Doing any extreme abdominal work could do more harm than good.
- Start on the back in a neutral spine and pelvis with the arms long by the side and the eyes to the ceiling.
- The legs should start bent with the feet flat on the floor and the kneecaps pointing to the ceiling.
- As you move through the legs, keep the spine and pelvis still and neutral.
- Inhale and prepare.
- Exhale and slide the legs out to a straight position, keeping the heels on the floor.
- Inhale and hold.
- Exhale, turn the legs out, connect the heels and slide the legs into a diamond position.
- Inhale and brings the legs back to the starting position with the knees pointing up to the ceiling.
- Do 4 reps and then change the direction.
- Inhale and prepare.
- Exhale and allow the legs to open into a diamond shape with the knees to open to the sides with the heels together.
- Inhale and hold.
- Exhale and slide the legs out to a straight, parallel position.
- Inhale and slide the legs straight back into their starting position with the kneecaps pointing to the ceiling.
- Do 4 reps.
- Hug the knees into the chest when finished to stretch the lower back.
4) TABLETOP LEGS
After delivery the abdominals will be weak and stretched out. This will be the case for a while. This exercise will help to tone and strengthen your transverse abdominals, the deepest layer of abdominals.
- Start on the back in a neutral spine and pelvis with the arms long by the side and the eyes to the ceiling.
- As you move through the legs, keep the spine and pelvis still and neutral.
- One at a time bring the legs into a tabletop position. The legs should be in a 90 degree angle with the knees over the hips and in line with the ankles.
- Inhale and prepare.
- Exhale and slide the legs away from you as you pull the deep abdominals in and across.
- Inhale and slide the legs back in.
- Do 6-8 reps.
5) TOE DIPS
After delivery the abdominals will be weak and stretched out. This exercise will help to tone and strengthen your transverse abdominals, the deepest layer of abdominals.
- Start on the back in a neutral spine and pelvis with the arms long by the side and the eyes to the ceiling.
- As you move through the legs, keep the spine and pelvis still and neutral.
- Bring the legs into tabletop one at a time. The legs should be in a 90 degree angle with the knees over the hips and in line with the ankles.
- Inhale and prepare.
- Exhale and dip the left toes towards the floor. The leg should move from the hip without any other angle changing. Imagine you are a wooden doll and the bent leg can only hinge from the hip.
- Inhale and hold.
- Exhale and bring the left leg back up from the hinge at the hip.
- Inhale and hold.
- Exhale and hinge the right leg down from the hip.
- Inhale and hold.
- Exhale and bring the right leg back up from the hinge at the hip.
- Do4-6 on each side.
- Hug the knees into the chest when finished to stretch the back.
Join us next time for more advanced post pregnancy exercises!!
