This is episode #106 of J/FITNESS
Casey here, Owner of Fitness By Casey. As a Certified Personal Trainer and proud mother of two beautiful daughters, I am pleased to be partnering with j/fit on their J/FITNESS Blog to bring you my Post Pregnancy Workout Series. First off, it is very important to get the go ahead from your doctor before you begin exercising after having your baby. If you begin exercising too soon, it could prevent you from healing correctly from the birth. Generally, if you have exercised throughout your pregnancy, it is good to wait 4 – 6 weeks after a regular birth, and 6-8 weeks after a C-section before doing strength-training exercises. Again, your doctor will give you the thumbs up when it’s OK for you to start exercising. If you are suffering from Diastasis recti (a separation between the left and right side of the rectus abdominis muscle, which covers the front surface of the belly area), please consult your doctor about this condition before doing any abdominal specific training.
In our Post Pregnancy Video Series, I will be demonstrating 3 exercises per segment. It is important to strength train after having a baby to help regain any muscle strength that you may have lost during your pregnancy. During pregnancy we usually strength train with lighter weights to keep the baby and ourselves safe. Therefore, after delivery, this strength training series is an effective way to shed excess body fat you may have gained during your pregnancy and tone your muscles to help bring everything back to where it was pre-pregnancy.
In our first segment I demonstrate Squats, Russian Twists and Inner Thighs on the j/fit Exercise Ball.
Squats: start with your feet shoulder width apart, toes slightly turned out. Keeping your shoulders back, sit your glutes back and down keeping all the weight in the heels of your feet. Your knees must stay behind your toes while keeping your chest up and your abdominals tight. Perform 15 – 20 reps, with or without weight.
Russian Twists: Start by sitting down on your sitz bones, knees bent, toes up, abdominals engaged while you lean back with your shoulders back and chest elevated. You are too far back if your lower back hurts. With or with out weight, rotate your torso to the side while keeping your hips stable. Come back to center, and then twist to other side. Perform 10 on each side taking breaks when needed.
Inner Thighs on j/fit Exercise Ball: Stand behind ball with feet wider than the ball. Roll ball 1/3 of the way into knees. Grasp the balls from a squatting position with knees. Roll hips forward and up on your toes, putting all your weight onto the ball. Squeeze your adductors (inner thighs) into the ball. Go until muscles exhaustion.
Make sure to subscribe below to be notified whenever a new video is released. In our next segment I demonstrate Lunges, Bent Over Rows and Bicep Curls.
Fitness By Casey
Certified Personal Trainer