More on the subject of Rest, and Today's Workout

After a LONG day of rest I planned a great workout for today. Rest days are hard for me, twiddling my thumbs, and I have to keep reminding myself that rest IS as important as working out! I need rest to recover and build the muscles I am working so hard on. I focused yesterday on water intake and researching some new exercises for creative inspiration- but I was cautious not to do too many reps to practice, negating my rest day (I did this last rest day! lol)

Today I am going to have a 2-a-day. Tonight I plan my full core workout with my husband (how fun is that? He pushes me!) so this morning I thought I'd try some of these new exercises to get jump started.

This is an Upper & Lower Body Weight Workout, 150 reps, with intermediate exercises:

Supine Pull Ups 15 x 3

Single Leg Push Up 8 x 3

Single Leg Lunges 8 x 3

Low Squat Jumps 20 x 3

This took less than 30 minutes with short rests in between sets. I did it circuit style to reduce the rest time required. I felt like I could do more reps/sets but A.) I anticipate how sore I will be tomorrow compounded by the fact that these are new exercises, and B.) I need to leave gas in the can for tonight or I'll be toasted for my core workout.

Give it a try! What do you think? It was a good push and I still have plenty leftover for another 30 minutes of core tonight!

Comments

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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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