Increase Your Workout Volume After Pregnancy With This Workout Plan
Whether you exercised during your pregnancy or just took many well-earned days off, it can be difficult to get back to your regular exercise routine. Over the course of nine months, Jamie Eason has devised a new plan to get you back into beast mode.
Many post-pregnancy workout tips are limited to walking around the area and practicing kegels frequently. It’s great, but it’s hard to move from these to the exercises you’ve done before and still figure out how to manage your sleep and time. So I love that this plan is all about time management , with suggestions like prioritizing sleep and movement (like going out for a walk) before worrying about your workouts and your nutritional details.
Until you’re ready for the tougher workouts, you need to do a few standard walks and light core exercises. Eason recommends waiting until you get a normal amount of sleep, and suggests three months as a time frame.
At this stage, she also provides a video to show you how to check for diastasis , a separation of the abdominal muscles that is quite common after pregnancy. I worked with a physician who cleared me of everything but crunches when I had diastasis, so this doesn’t necessarily break the rules, but check with your document.
When you’re ready to start the real workout, you have a month of activities that you can do while the baby is napping and workouts that include pushing a stroller or carrying a baby in a carrier. Next month starts with some real workouts (and tips on how to relax or push yourself as needed) – The first exercise on the first day is the barbell deadlift. Oh yeah. In the third month – which will be your sixth month after your baby is born, if you’ve spent a full three months on the induction program – cardio is diverted to heavy strength training alternated with rest days. After that, she recommends taking up another of her training programs, the three-month LiveFit plan, for a total of nine months.
All workouts can be done at home if you have adjustable dumbbells and barbells, and use them in the gym. There is also a meal plan (example day: protein shakes, mini pizza, chicken and vegetables). So it’s realistic, respectful of your time, and a gradual transition from gentle to intense – not a bad choice for young moms looking for fitness.
Fitness coach Jamie Eason after pregnancy | Bodybuilding.com