Postpartum Training

Postpartum Training

YOU can watch all of this on my YouTube Channel RIGHT HERE 

Diastasis recti is common and often persists for a long time after pregnancy.  In order to see if you have diastasis recti follow these steps:

1. Lay on your back with your knees bent.  
2. Place your finger tips 1-2 inches above your navel, fingers pointing down.
3. Lift your head and shoulders off the ground.  
4. If you feel a ridge protruding from the midline of your abdomen, this is protrusion of the diastasis recti.    

Most women do not address there diastasis recti after childbirth, and it is very important to prevent any further injuries to do the following exercises once you are cleared by your doctor or midwife.  

SPECIAL CONSIDERATIONS:

• Start out slowly and increase the length of your workouts gradually
• Avoid excessive fatigue
• Drink plenty of water before, during, and after
• Don’t ignore discomfort or fatigue
• Support and compress your breasts and abdomen
• Aim for slow, gradual weight loss.  
• Be patient with yourself and try and focus on your baby gaining weight, not you losing weight.  
• GIVE YOURSELF AT LEAST A YEAR TO GET TO YOU PRE-PREGNANCY WEIGHT

Equipment Needed:

• Yoga Mat ← Click here
• Yoga Block ← Click here
• Yoga Strap  ← Click here
• Lateral Resistance Band ← Click here
• Resistance Band ← Click here

This is Step 1 of the training program. This should be done 3-4x/week for 2-4 months.

For people who have never fully repaired their diastasis recti.  I think everyone who ever had a baby should be doing parts of this workout as part of their warm up before a strength training or cardio routine.

WARM UP:

1. Kegels 5 sets, 10 repetitions: contract the muscles around the vagina (imagine stopping a stream of urine) and hold for 10 seconds, then slowly release.  
2. Pelvic Tilts 2 sets of 15 repetitions: Lying on the floor with knees bent and feet flat, inhale and expand the abdomen, then exhale as you gently pull the abs in, pulling the navel toward your spine.  While doing this flatten your low back towards the floor.  
3. Hip Bridges 2 sets of 10 repetitions: Begin with the pelvic tilt position from above and lift hips off the floor until you feel a stretch in the front of your hips and thighs.  Hold for 20 seconds.  Lower and repeat.  
4. Cat/Cow. 1 set, 5 repetitions. Start on your knees with a neutral spine, exhale and round the spine up toward the ceiling tucking the tailbone and relax your head and neck.  Inhale, returning to just past neutral, arching your spine slightly.  Gently move through this motion.  
5. Hamstring stretch.  2 sets, 30 seconds each side. Grab a yoga strap and lat on your back with your legs straight and both hips on the ground.  Wrap the strap around your foot and slowly, while keeping your leg straight and your toes flexed lift your leg while pulling your abdominals in towards your spine.  As you hold this position keep thinking about pulling your abdominals in, this will allow a deeper stretch in your hamstrings.  

MAIN SET:

1. Leg raises with band 3 sets, 20 repetitions total (10 each side).  Anchor a band about a foot off the ground.  Lay on your back and grab a hold of each side of the band with your arm above your head, your legs straight, and your pelvis tilted so your lower back is almost touching the ground.  Lift your right leg up off the ground, as you do this lower the band towards your hips. Think about pull your abdominals in and make sure you leg is straight, do not focus on how far back you are going.   Lower your right leg back to the ground. Repeat on the other side.
2. Hip Bridge with adduction (yoga block) 3 sets of 15
3. Hip Bridge with abduction (resistance band) 3 sets of 15
4. Tall Kneeling band or cable hold 3 sets of 20 seconds
5. Lateral band walks 3 sets of 20 steps. Keep your legs straight and a slight anterior tilt in your pelvis.  Keep resistance on your band the entire time you are walking. (Big step to the side, small step in). Engage your core so your body moves together.
6. Half Kneeling single arm row 3 sets of 15 rows each side.  Kneel on a mat and sit up tall in a half kneeling positions.  Make sure your foot drops below your knee and tuck your pelvis in.  Pull back to squeeze both shoulder blades together.  Repeat on the other side once you complete 15.
7. Hamstring Curls with stability ball 3 sets of 10 repetitions.  Lay on your back with a stability ball under your feet.  Put your hands by your side and lift your hips up.  Curl the ball in towards your hips.  As you do this bring your hips higher and as your roll the ball back out lower your hips slightly.  
8. Plank with knees on the ground 3 sets of 15-20 seconds.  Make sure your abdominals are engaged the whole time.  Don’t push it because you don’t want your abdominals to protrude.