Intermediate Level Workout 6 Months Postpartum

I did this workout the other night and it was a decent burn :) I enjoyed it because the 3 elements of my workout were interspersed throughout the 30 minutes in a fairly effective complimentary way. This incorporates straight weight training for strength, dynamic & static stretching for flexibility, and plyometric body weight exercises for fast twitch and cardio.

If you have any questions about the exercises, you can email me. All exercises with weights use 8lbs- hence the name of the workout :)

8lb Workout - 6 months postpartum

Intermediate to Advanced Fitness Level Pre/Preg/Post
Full Body Combo- Cardio, Strength & Flexibility 20-25 Minutes

Warmup:
Sun Salutations x 2
Neck Rolls
Shoulder Swim Rolls

Set:
Bicep Curl x 10
Shoulder Press x 10

Stretch:
Reach Back and Clasp Forward Bend
Standing Side Twists

Set:
1 arm 1 leg bridges x 10/side
Tricep Pushes x 10/side
Dynamic Pushups x 10

Stretch:
Child's Pose
Cat & Cow x 2

Set:
Burpies x 10

Rest 60 seconds

Set:
Standing Row x 15
Shoulder Press x 15
Bicep Curl x 15

Stretch:
Reach Back and Clasp Forward Bend

Set:
1 leg modified burpies x 6/side
Dynamic Pushups x 6

Rest 60 seconds

Set:
Side Bridge Leg Lift w/Weight x 10/side
1 arm 1 leg bridges x 10/side

Cool Down:
Seated V Toe reach
Rag Doll
Supine Figure 4 Glute Stretch
Seated Breathing Side Arm Reaches

If you still have gas in the can, add 30 minutes low impact Cardio such as Stationary Bike or Elliptical Steady Pace RPE 12-14

Comments

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed. E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T

Stretches for Achy Hips!

Without rehabilitation, the postnatal body has a non optimal core. From Diastasis Recti to pelvic floor dysfunction, inhibited multifidus/lower back muscles (especially in the lumbar spine), thoracic immobility (tight ribs), and possibly abdominal adhesions from a C-Section incision- there are a multitude of maternal physiological impairments to consider. The body continues to perform by enlisting non optimal biomechanics to compensate for the lack of core strength. Compensatory strategies help to achieve the stability, strength and endurance that the core is not providing, but exacerbate deteriorating movements in a snowball effect. This is very evident in the pelvis. When the deep stabilizing core is unable to provide adequate pelvic stability control, the smaller muscles that are designed to help the core take on too much of the task. They become stuck, gripped, and can cause referred pain throughout the body. Knowing to stretch the common overused and v

Kate Rita- Personal Trainer and Diastasis Expert

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