Table of Contents:
Getting Your Body Back | Postpartum Exercise
Video taken from the channel: St. Louis Children’s Hospital
PostPartum Workout Postnatal Pilates
Video taken from the channel: Jessica Valant Pilates
Postpartum exercises after 6 weeks
Video taken from the channel: Novant Health
Exercise After Pregnancy My Workout Update at 4 Weeks PostPartum
Video taken from the channel: Jessica Valant Pilates
30 Minute Postnatal Cardio HIIT 2 Workout for After Pregnancy
Video taken from the channel: BodyFit By Amy
Postpartum Exercises for a Better Recovery | Birth Doula
Video taken from the channel: Bridget Teyler
Postnatal HIIT with Diastasis Recti Exercises After Pregnancy
Video taken from the channel: Pregnancy and Postpartum TV
Regular exercise after pregnancy can: Promote weight loss, particularly when combined with reduced calorie intake; Improve your cardiovascular fitness; Strengthen and tone abdominal muscles.Exercises after baby, that you can do during the initial postpartum period are breathing exercises, TVA and pelvic floor strengthening. As you slowly phase into other exercises elements keep in mind that exercise may not always look the same way it looked before.Experts say all women can restart Kegel exercises and walk within the first 24 hours of giving birth for 30 minutes daily if they feel up to it — even if you had a C-section or complicated vaginal birth.
Several 5-minute jaunts count as much as half an hour straight.Exercising in the postpartum period is a way to help you get back into shape and stay healthy for your baby and yourself. Many moms want to know when they can start exercising after giving birth.
The general advice from physicians and midwives is to wait six to eight weeks before really getting into a fitness routine.Postnatal Exercise specialist Kimmy Smith shares the must do’s and don’ts of returning to exercise after baby.Since going through my own postpartum fitness journey, I met Katie Pickett, creator of The Postpartum Cure. Her program is perfect for new moms who want to work on recovering from pregnancy and childbirth and losing the baby weight. Tags: body after baby, exercise, fitness routine, postpartum fitness, postpartum workout, workout routine.
A short but effective 15 minute postpartum workout (postpartum HIIT workout). Great to tone up and lose baby weight. Also safe for diastasis recti and core after pregnancy. Diastasis Recti Healing.
Aim to stay active for 20–30 minutes a day. When you first start exercising after childbirth, try simple postpartum exercises that help strengthen major muscle groups, including abdominal and back muscles. Gradually add moderate-intensity exercise. Remember, even.Generally, moms experiencing an uncomplicated delivery will receive a green light to exercise at 4 to 6 weeks after delivery, whereas those healing from a cesarean delivery may need additional time.
An introduction to the essential mamalates birth recovery course. Week by week, OB/GYN endorsed safe exercise after baby. Functional fitness and modified exercises.
The 6-week postpartum doctor’s visit is when women are often “cleared” for activity and are often advised to start slowly and gradually build exercise volume. Running is a popular activity in the postpartum population given the flexibility of scheduling exercise, weight loss and fitness benefits a.Exercise after baby From Birth to 8 weeks postpartum.
I try to keep things as simple as possible, but some helpful equipment includes: a yoga mat. a chair. little pillows or yoga blocks. a yoga strap (or belt, or scarf) nursing pillow or body pillow.There is a right way – and a wrong way – to ease into postpartum exercise. Talk with your doctor to see when it’s safe for you to reincorporate exercise, and consider contacting a postpartum fitness professional who can properly assess what exercise routine is appropriate for you.
Generally, if you exercised throughout your pregnancy and had a normal vaginal delivery, you can safely do light exercise – walking, modified push-ups, and stretching – within days of giving birth as long as you’re not in any pain. Just be careful not to overdo it.After having a baby, many moms are anxious to get their bodies back. Many women want to lose weight after baby and that is natural.
You can’t rush your postpartum fitness, but there are definitely lots of postpartum workouts that can be fantastic for your mind and body.
List of related literature:
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| from Maternal Child Nursing Care in Canada E-Book |
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| from Handbook of Nutrition and Pregnancy |
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| from Netter’s Sports Medicine E-Book |
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| from Natural Health After Birth: The Complete Guide to Postpartum Wellness |
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| from Foundations of Maternal-Newborn and Women’s Health Nursing E-Book |
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| from Krause and Mahan’s Food and the Nutrition Care Process E-Book |
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| from Obstetrics: Normal and Problem Pregnancies E-Book |
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| from Pregnancy, Childbirth, and the Newborn: The Complete Guide |
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| from Lippincott Q&A Review for NCLEX-RN |
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| from The New Harvard Guide to Women’s Health |
79 comments
I’m so happy to find your channel…. how many time a week I’ll do this workout?
I’m 34 yrs and mother of 4. Had my twins back in Feb. I got umbilical hernia in my 2 pregnancy but Drs say that it’s not bad and doesn’t require surgery immediately, infact if I wear a binder, I might not need one. I also have distatis recti.
You are a blessing for me coz I was looking for some resources and videos and I found about you. I did your course also and downloaded the resources. Have started doing the above workout routine daily and I love the fact that you also have for distatis recti and low impact on the side window.
Thanks ��
hey
Pregnancy and Postpartum TV i have a question. At 16:50 you are doing sit-ups… is it safe on diastasis recti? i had my twins 7 yrs ago and had a 3 finger gap which is now 2 finger (without any exercise etc). now i wana loose some weight and looking out for a complete workout schedule. i came across your video but i am confused with this sit-ups thing if one already has recti split.
another question. i have read that 2 finger gap is normal. does this mean i can go for sit-ups and crunches???
Hello, please can I do this routine at 10months post partum? Is it too late?
I have just started these exercises and they are so good. I am 18 months postpartum with 1 finger diastasis recti but my belly is huge. Please guide me how to flatten it.
hello hope you are having a great day i am curious about what kind of exercise routine would be good for husband and myself we will be living in a rv fulltime thank you
Loved this video, Amy! I appreciate the encouragement you gave throughout this workout it was a tough night/early morning with my 4, 2 and 3 month old.
Love your videos! Would be great if you can have modifications for DR in all your videos!
The answer to a healthier weight loss is to curtail carbs out of your diet and consume more water on empty stomach, a hell of stuff there to promote weight loss but for me the finest help I got from is an herbal formula “mummy magic cinnamon tea”” by secretsoftea, being herbal this formula is the safest and strongest thing to get the fat melted.
Thanks for this video. It’s what I actually need though I am just four weeks postpartum
I have a 2 finger gap at 12 weeks postpartum, gained 22 pounds in pregnancy mostly on thighs. Can I try thigh thinning exercises at this time or have to work on gap reduction first.
Hey i have my gap pretty much closed now but why that mumma pooch above naval button is there? Whats that..
Thank you for this video! Whenever I want to go for a run to rush back into my pre-pregnancy body, I do this video and feel better about myself. I really appreciate the words of encouragement, I know I need to hear them on repeat. =)
What do you mean it 9only going to make it worse if I dont know how to correctly do it? How would I know if I’m doing it correctly I dont wish to make it worse please help. I would like to try this bc I have a mommy pooch no too much I would like to flatten my stomach
Hi Amy, I’ve always worked out prior to my pregnancy and started working out recently again. My son is currently 9.5 months old, and I have been feeling as if I wouldn’t be able to workout anymore (no strength). This is the first time in a long long long time that I actually enjoyed a workout! I finally managed to sweat! Thank you so much, you don’t know how much this video meant for me. Thank you!
Bridget, when, during post partum, can one start doing these exercises?
love your videos and watching them all! If you add any ads I’ll finish watching them and support you!
Bridget I’m a pelvic health physical therapist and I love your videos! You are very educated and also a very gifted educator. You inspire me! I wish I had known about Doulas when I had my babies. Thank you for all that you do and keep doing it, girl!
Dear Bridget, thank you for your videos. It’s really informative. If it’s possible, please make a video on breech babies and ways to turn them
Hi Amy! I’m at 6 weeks postpartum and loving your workouts! Thank you so much!
I love this workout! 5 months postpartum and feeling stronger every day. It feels so good to sweat like this again and to follow the progress by beeing able to slowly do the more advanced variations of the exercises. Thank you so much!
In the second half i was juuuust scraping by an asthma attackthat means this workout is perfectly right for me right now! I will repeat it until my lungs are strong enough to take it. Thank you very much, this is anice switch up after your 30 minute postnatal pilates workout with light dumbells got too easy for me.
Awesome video thank you!! You kept me healthy through my pregnancy and now at 15 weeks pp and doing your videos I feel so strong after my c section and I am improving my DR. I’m also much happier for the rest of the day if I have done some exercise. Thank you!
I love your videos! Your are such a great instructor and motivator for mothers. Thank you��
Thanks for all the great advice Bridget. I had a great journey with you through my 9 months of pregnancy and now afterwards. You’ve become a personal doula. ��
Thanks for the workout! Questionif you have Diastasis Recti (2 fingers with) and working on it, is there any exercises I can for my obliques? They are my biggest problem area, or with cardio will they go down?
Thank you! I love all your videos, but I especially love your post-natal videos because of the way you honour every mother’s experience.
Can I do this exercice after c section (5 months) avoid jumping?
Thank you so much for this wonderful video. You do amazing work for moms that do many people over look. Much appreciated ❤️
Today was my first workout since having my baby 6 weeks ago yesterday and I loved it. I don’t think I’ve ever said that about a workout. When I first started my workout today I was not feeling great, I felt awkward and weak but when you said “good job for showing up” that really struck a cord. You’re right today was day one of many and I will be back to workout with you more!
Good morning Amy! This was such a great start to my day. I was out of breath many times during the exercise but boy it felt so good to sweat so much. Thank you again ��
I am 3 months PP and this is the first workout that I’ve actually gotten completely through I’m sweating extremely but it was all worth it!!!!
Which of your videos would you suggest for when I start working out again? Do you have any postpartum specific workouts? Im 4 months postpartum with twins!
Another awesome workout! I’m postmenopausal not postnatal, but with my joint issues, I loved this low impact workout that got me sweating! It felt great to be able to do the mid-level modifications. This is going on my favorites list to repeat. Thank you so much, Amy!
Great workout, challenging but appreciated the options and all body weight exercises!
Just did this workout. I’m 5 months postpartum and just started trying to get fit again, so I loved this workout. It was challenging but doable, especially with all of the modifications you have. Thanks!
Amy your videos helped me all through my pregnancy and now this is perfect timing for me!!����
in this video, you mention 2 other workouts. I have found the pelvic floor one https://www.youtube.com/watch?v=V9W6aVHOQk4 could you please list the other one you mention. Thank you
Love your videos Ive never been able to do cardio until I found you thank you!!!!
I had my daughter a year ago and had a 4 finger diastasis recti gap. I also put on 50 pounds during my pregnancy. Your hiit workouts along with a healthy diet helped me lose 20 pounds so far. I’ve been feeling so confident in my own skin. Your diastasis workouts are better than the ones I did in physical therapy too. I have just a 1 finger gap now!
So needed this intense workout with a focus on the core. Thanks!!
Gosh I love that you are talking about this. I know I felt rushed to getting back to working out. I honestly didn’t start working out till about after 3 months. I only went for walks starting around 3 months (son was born in the winter time).
I love how you said we have evolved in to a new self. That’s totally the correct perspective!
Love it! I had kids 15 years ago and this was still a tough workout that got my heart racing. Thank you!
Thank you for your lovely videos. I have been doing postnatal HIIT and cardio following your channel. I have a few questions if you can help me with the answers:
1. 1 finger gap above belly button area alone. Is this considered Diastisis Recti?
2. Can we do bicep curls in postnatal exercise (Diastisis recti safe?)
I have a finger gap, I am not sure if I have the condition but still I do only DR safe modifications shown by you.
I’m so glad I found this!!! 1. It showed me that I need to not push myself lol. I never really worked out before pregnancy, and I’ve had 2 babies over the last 2 years, so I’m definitely not my strongest. This showed me that my left side is WEAK and that I need to slowly work on it without any crazy expectations!
This video made me cry! Your words were so relieving to me. I’m 5 months postpartum with my first child and I finally feel like I’m back to my pre-baby size and fairly close to my former exercise routine. Seeing all of the Fitness Mommy Bloggers/Vloggers flooding my YouTube and Pinterest feed made me feel so inadequate because of how long it was taking me to get back to my former fitness level. I had a 24 hour labor and I hemorrhaged, barely avoiding a blood transfusion, so I was very weak for quite some time. Also, like you mentioned, breastfeeding has definitely impacted my ability to get back into high impact exercises. Honestly, next time around I will not be so hard on myself! I’ve loved your workout videos for years but this makes me love you even more! From the bottom of my heart, thank you SO MUCH for this video!
Hi i m from india. I am fan of u after seeing your video. I have 3 month’s baby with normal delivery. I have some questions/doubts relating to this video. It may questions of some Other mommies. Will u please answer all those questions??
1) after normal delivery & c sec when can a mommy start this exercises?
2) when should we do this morning or evening
3) how many times we should do this in a day?
4) How many reps is needed?
5) after doing this exercises when can we get shower & meals?
6) shall we do this exercises while belly binding? (Benkung binding)
7) how many days or months it takes to get our real body? 8) after delivery, till how many years/months mommies have chance to get flat tummy through this?
9) may a breastfeeding mommy do this?
& last 10) is it works really??
& I have a personal question plz try to suggest me. I don’t know how to explain!! I have leg cramps in bump area while i was pregnant, after delivery it increases a lot. I can’t bear this pain��. Plz give me a solution madam. I hope you reply.
This was awesome! Im 3 months PP and it kicked my butt in the best way! Blessings <3
I tried this sequence but it’s too early for me to lay on my stomach:( I have to wait a few more days or maybe a couple of weeks to try again, thank you for this useful video ��
I have used Amy’s videos for my pre and post natal workouts with my third pregnancy and enjoy all of them but this one is a favorite. The sequence of moves are fun, it got me sweaty and heart rate high. I loved all the different levels too because I am 9 months post partum and am still not completely feeling myself but yet am stronger than I was a few months after birth and need something more challenging and this fit the bill. Also love Amy’s encouragement. Thanks and keep them coming.
Congrats!! Can we see an update on your plan for the future with endo? What are your options now & plans to keep it suppressed given all the hard work you put in with anti-inflam diet & lifestyle didn’t work too well (on the inside) xx
Congratulations!!!❤❤ So happy for you! I found you through your endo pilates work out, it’s been so helpful with hip pain and sciatica pain I’ve had. Please post more for endo sufferers and infertility too! Its much appreciated! God Bless you and your sweet babies!
Hi, what do You think about starting aquafit classes after giving birth?
Thank you for this!!! Its SO refreshing to be encouraged to take care of our bodies as new mommies with NO pressure <3
I’ve been doing your prenatal and postpartum videos since 2017 through both my pregnancies. I’m 2 months PP now and this is one of my favourites! thank you!
Congratulations on your new little one! Thank you for taking the time to make this video.
l love your channel so much! You’re Truly inspiring and so helpful.
Please do a full pilates class video!
after trying all possible creams, diy products, exercises and everything i found on the internet this is the only product that helped me after pregnancy! i believe everyone has a different experience but maybe it will help someone too! �� https://fat-iron-iron-off-stubborn-fat.kckb.st/468d8f01
Really appreciate the DR friendly modifications in this follow along workout! It’s hard to find HIIT workouts that include them. Thank you so much!
20 lbs in a year is absolutely attainable as you dont have to get into intense stuff, just a little bit of diet management and lighter exercises are enough to make it happen. Drinking more water and avoiding fried stuff is important to keep your metabolism running. An herbal formula “mummy magic fruits tea” by meternitytea.com is also a great help to get the weight lost by boosting metabolism.
Hello. What about the Classical cesarian section? Its okay if i will do the same progress of work out and the scar massage?
I’m 8.5 weeks PP (c-section) and this was my first HIIT workout. I made it through the whole thing and feel great. Thank you!
Thank you so much for this video. I am 8 weeks pp and have been anxious to get back to working out but didnt know where to start. This was so helpful!
Thank you so much. I’m 14 weeks post emergency c-section, after getting “signed off” to exercise at 8 weeks I then did a home workout and ended up in the Emergency room. I was devastated. This is my first attempt at a work out since then, and it made me realise how not ready I was to work out at 8 weeks.
Thank you so so much, and the kind words really help keep me positive! x
Hi, I know this video is from a year ago, but I really like your style, I hope you do more Postpartum Strength videos, I just had my 2nd baby, 12 weeks ppl. & would like to strengthen & tone my body & add exercise to my daily life.
Thanks really enjoyed the talk you gave, very motivational. I just had my 3rd child, he is currently 1 month and his brother just turned 1! So i know i have a long way to go before i get back in shape. Keep it up!��
Thank you for this video and for your tip on diastasis recti and the exercises you want to avoid.
Good I watched this.I am 6 weeks postpartum and wanted to start planking;))) THANKS!!!
Exercised are good but too much talking is too distracting for me. It’s possible to teach without too much distraction. Users need to be able to concentrate at doing the movements without too much noise.:( I really wanted to finish the routine but just couldn’t!:(
Hi Jessica, I am a Pilates instructor and YouTuber and was wondering if you would be interested in doing a co-lab? My email is [email protected] taubepilates.com
Do you have a postpartum only set of videos that heal diastasis recti?
I had my 2nd baby 4 years back still struggling to get back into shape.. my arms and legs are in shape except I still look 4 months pregnant.. will these excersises help in shedding those baby fat around my tummy and also I have 2 finger DR gap
Hi amy been workingout with you almost 3 years love your videos,can you please do some videos for osteoarthritis i recently been diagnosed with it,thanks
Thank you for this, especially the pep talk cause I know I would be running ahead of myself and doing damage.
Thank you Bridget for taking me through my pregnancy to now postpartum!
Congratulations Jessica!
Thank you for your very genuine post. You are such a gem. ��
Great workout! I’m 6 months pp and have been working out with you during my pregnancy then starting at 6 weeks. Thank you so much for what you do!
I feel my core again! After having my baby, my right hip became so tight that I lost the full range of motion. After doing this video, my right hip is more open…after one session. I am going to continue this. Thank you!