Postpartum Exercise Plan

Saragoeswest

I just have to say, Brooks all the way. All night. All day.

sabby2

I need to get on this. I had gained way too much weight before getting pregnant and still have just under 20 lbs to lose of pregnancy weight.

I plan to walk, use my Polar monitor to track heart rate and calories burned, couch to 5k, and Blogilates (everyone needs to check her out on YouTube and visit her site). I will eventually add in weight training too. I also plan to use my fitness pal to track what I'm eating.

S/o shoes. Brooks are the BEST shoes I have ever owned. I bought them for my nursing job because I have terrible feet, knee, hip, and back pain from years of soccer and my job demands. The shoes made all the difference. No pain after 13 hour shifts. I'm willing to fork out the money for that.

Mmylsa

I had just got cleared for exercise today and I couldn't be more excited.  

My plan is light yoga, easy cardio and light weights (upper & lower body only) for about 4 weeks, until my core is a little stronger.  Then to focus on total body weight lifting for strength and toning up muscle along with a more intense yoga/pilates for flexibility and cardio for fat burning.

A word of advice, for those who have not worked out for long period of time or regularly before, please start with light weights and short time spans for cardio.  It is very easy to get disheartened and quit if you are in a bunch of pain from doing too much, too fast.  That is why couch to 5K is such a good program, it starts you out real slow. 

Good Luck Ladies!

andrieya

I had never heard of this couch to 5k. Thanks Ladies!
I'm so jelly of all if you being cleared---I couldnt get a PP exam until 8weeks! Two more to go.

AppleGrapeMSTK

I have my check-up on Monday, and I have no doubt that I'll be cleared to exercise.  I thought about dieting and weight training and just walking, but I'm digging the C25K.  My mom turns 50 in January, and she wants to do something big- and she picked a marathon sometime next year.  She will be doing a bunch of half-marathons to gear up to it, and there is a half near me in August.  My new hope is to join her, even if I just speed walk it.  

Getting off the couch is probably the best way to start training for that.

MrsL2B

For those recovering from c-sections, I posted this in this week's c-section recovery check-in but thought I'd throw it in here, too: https://www.girlsgonestrong.com/returning-to-exercise-after-a-c-section/.

MrsL2B

I was cleared for all activities at my appointment yesterday, so this morning I started with some easy Pilates moves for core restoration (as mentioned in the article I linked above) and side planks and push-ups against the kitchen counter. I've been doing squats and side lunges for the past couple of weeks while holding the baby when he's screaming, as the motion seems to calm him. He also chills out on walks in the stroller, so we do that, too.

It's tough for me to ease back into working out so slowly, but I think once I get back at it I'll be up to speed in a few months. I've always had good muscle memory. My goal is to do Ashley Conrad's Clutch program when I can. 

MuffinMom14

andrieya said:

I had never heard of this couch to 5k. Thanks Ladies!
I'm so jelly of all if you being cleared---I couldnt get a PP exam until 8weeks! Two more to go.

Not that I advocate this, because I acknowledge that it's stupid, but I got on the treadmill around 2.5 weeks pp after a c section. I walked very slowly (like 15 minutes to go 1/4 of a mile) at first, and finally slowly jogged 5k today.

Not that I'm a medical doctor, but I know my body as a runner. My doctor told me not to run during pregnancy and I ignored that. Doctors around here are far too conservative.

Started weights this week. Depressing. I used to do 60 pound overhead presses. Now I do 16.

shannonshare

I had my 6 week PP appt yesterday. Today, I did 15 min of Pilates. My former Pilates instructor has some audio Pilates workouts under 20 min that I love. Her name is Roberta Stiehm Allen, if you're interested.

When LO will consistently take a bottle or in January (whichever comes first), I plan to go back to the gym to swim and run. I previously ran half marathons every year (and have done one full) so I hope to get in a half next year. Obviously, I will have to work up to it so I think I may try to do a 5K and then 10K in preparation.

I'm down to my prepregnancy size and weight, but there is definitely some flab on the tummy that I want to work on.

mrstorrestobe

Klavanga74 said:

Can't wait to get back to it, but still so tired! I'll go back to my old pregnancy workouts of lifting wrights and kettlebell swings. I'm a personal trainer/kettlebell instructor and functional movement specialist by trade. Just a piece of advice for everyone planning to run...please get some strength training in, too...specifically for your core. If you don't, your spine/discs take a beating. Both I and my business partner herniated discs by running with no core training after having babies ten years ago. It's how I got into my profession...trying to fix myself and I work with do many moms who have had similar issues. Not meaning to be on my soapbox, just want to save you the pain j went through!

@Klavanga74‌ any great core workouts you could recommend? I've started jogging a bit and now I'm scared of herniated discs!

bsquaredmsquared

After taking LO to the pediatrician yesterday and lifting his car seat with him in it a few times, I'm a bit discouraged about when I'll be able to get back to doing more than just light cardio. I worked out consistently until a few weeks before the due date and did a lot of strength training. Things just feel different after I exert myself these days. Not sure if it's physical or mental but I'm hoping that my DR will be able to give me good news at my 6 week appointment (I'm almost 5 weeks pp now) that can put my mind at ease. I've really been looking forward to getting back to the gym as it always gave me so much energy before but I have a hard time visualizing anything other than walking after yesterday.

MrsL2B

@bsquaredmsquared @spurp13 It was a huge surprise to me, too, to be so weak after my surgery/birth. I think I really have to approach workouts as if they're a rehab program for now. It's a major change from the high intensity & heavy lifting workouts I did pre-pregnancy. It's kind of a bummer to have to take it so slowly.

SweetMandyB12

I'm dying to get back on the road!! Or sidewalk, I should say. I did most of my running during pregnancy (short ones until 37 weeks) on the treadmill at the gym to avoid bathroom issues or just being too far from home should something not feel right. Since winter will be undeniably brutal, I won't get outside until spring, when LO will finally be able to ride in the BOB. Until then, I'll have to workout in my small condo, boo, or go at night and on weekends when DH is home from work. Gym daycare doesn't watch until they're 6 mos, another boo.

For those of you interested in C25k, ditto the recommendations. You'd be surprised what you're capable of!

What sports bras are you using while breast feeding?

Klavanga74

@mrstorrestobe‌ ...let me think about what I can recommend. My brain's not functioning at the moment (crying baby, go figure). Most of what I'd do with clients is hard to explain in writing. There are lots of exercises that work the core pretty hard without realizing it...deadlifts, squats, push ups (if you are doing them right). I didn't mean to scare you...I think my situation was the extremes butyl most all of our clients are moms and tons of runners with back problems. Just be cautious and take it slow.

andrieya

@SPurp13‌ you'll get back there! I used to kickbox four times a week. Would love to get back to that but first have to work up my cardio endurance again. Still so winded just from the three flights of stairs up to my apartment