Post Pregnancy Fitness

Most women who have a vaginal delivery are released to exercise 6 weeks after giving birth and 8 weeks for a c-section.  Once your doctor has cleared you to exercise, you must start your post pregnancy workouts slow.

Even though you are cleared to exercise, it’s very important to know which exercises are safe.  Until you are 4 months postpartum, you are still at risk of diastasis recti –separation of the abs.  It is important to avoid sit ups, back bends, heavy weights and any intense post pregnancy workouts.  Your body is still healing and any post pregnancy workout that forces the abs to push out, you risk diastasis recti.

So what do you until you reach your post pregnancy workout goals?  Start slow.  Gentle yoga, walking, swimming, pilates, light weight training and beginning Roos Wraps exercises.  Switching up your post pregnancy workouts will help you lose weight faster and keep you interested longer.

In the first 4 months, if you cannot find a babysitter there are great post pregnancy workouts that you can do at home with your new baby.  Below is a sample schedule.

Sun Mon Tues Weds Thurs Fri Sat
Fast

Stroller

Walk

Yoga with Roos Fast

Stroller Walk

Yoga with Roos Fast

Stroller Walk

Yoga with Roos Rest Day

Between 4-12 months postpartum, you can slowly start increasing the intensity of your exercises.  If you practice yoga as a post pregnancy workout, you can start to incorporate boat pose and backbends.  With other post pregnancy workouts you can increase the intensity of your stroller walks to jogging then to running and start to lift a heavier weight.

When using Roos Wraps, your baby is your weight.  The heavier your baby gets, the stronger you become and easier to burn belly fat and lose your pregnancy weight.  It will take time to get to where you were so be patient and kind to yourself.

Roos Wraps Post Pregnancy Workouts

2-4months 4-6 months 6-9months 9-12 month
Bouncing, slight leg extensions, full leg extensions Bouncing, slight leg extensions, full leg extensions, bridge pose, modified boat pose Bouncing, slight leg extensions, full leg extensions, bridge pose, boat pose, pull ups, leg lifts Bouncing, slight leg extensions, full leg extensions, bridge pose, high and low boat pose, sit ups, pull ups, leg lifts
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