This is episode #112 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 second segment I demonstrate Lunges, Bent Over Rows and Bicep Curls.
Lunges: Start with feet shoulder width apart. Step back with one foot keeping the heel in the air. Lower your back knee towards the ground keeping all the weight in the front heel and the back toe. Do not let the front knee move forward towards the toes. Shoulders should stay above your hips and your abdominals pulled in tight. Perform 10 on each side, increasing as you get stronger.
Bent Over Rows; With your j/fit Resistance Band, step on the band and move your feet shoulder width apart. Cross the handles in front of you. Bend your knees, hinge forward at the hips, keep your back flat, abdominals pulled in tight. Raise your elbows behind you squeezing your shoulder blades together, wrists stay straight. Perform 15 – 20 reps.
Bicep Curls: Stand on the j/fit Resistance Band. Roll your shoulders back, knees soft, abdominals tight. Keeping your elbows close to the body, curl your forearms towards your shoulders, keeping wrist straight. Lower to start position without locking out the elbows. Perform 15 – 20 reps.
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Fitness By Casey
Certified Personal Trainer