Postpartum recovery
I’ve gotten a lot of Qs on my PP workout routine / lifestyle after I shared my progress from early PP to 6 weeks. I thought I’d share!
- W1: light mobility, pelvic floor breathing, short walks (max 15m, which was basically one block)
- W2-3: continued with the above, increased walks to 30m, incorporated at-home Pilates
- W4-6: cleared for weightlifting by PT and started at the gym with very light weights and my typical lifting routine, I was also walking 30-60m twice a day
- W7: my lifting and strength has been restored to ~80% of what it was during pregnancy, incorporating more deep core exercises and mobility
A few other notes … - I had a pretty textbook pregnancy and L&D (2nd degree tear), no morning sickness so I was able to workout during my first trimester - I did not change any aspect of my workout routine during my pregnancy - I focus on lifting for hypertrophy and do pretty standard exercises - I have EFF since having my LO! - I walk A LOT and it’s one of the best workouts you can do, both for your mental and physical health
I’ve gotten a lot of Qs on my PP workout routine / lifestyle after I shared my progress from early PP to 6 weeks. I thought I’d share!
- W1: light mobility, pelvic floor breathing, short walks (max 15m, which was basically one block)
- W2-3: continued with the above, increased walks to 30m, incorporated at-home Pilates
- W4-6: cleared for weightlifting by PT and started at the gym with very light weights and my typical lifting routine, I was also walking 30-60m twice a day
- W7: my lifting and strength has been restored to ~80% of what it was during pregnancy, incorporating more deep core exercises and mobility
A few other notes … - I had a pretty textbook pregnancy and L&D (2nd degree tear), no morning sickness so I was able to workout during my first trimester - I did not change any aspect of my workout routine during my pregnancy - I focus on lifting for hypertrophy and do pretty standard exercises - I have EFF since having my LO! - I walk A LOT and it’s one of the best workouts you can do, both for your mental and physical health