First Postpartum Workout
Rock (walk) your way to slim body with this stroller workout
During your recovery time and you are kin to start moving this stroller workout is just perfect for you. Start in first postpartum month with just easy 30-minute walk. Then build it up to 45-60 minutes.
With time and your fitness level improving with every day, start adding more intense exercises into your routines.
Remember, you always have an option of reducing the intensity and going back to walking at any time.
Why and what to do for your postpartum workout?
- Make sure it’s safe. Before your postpartum (6-week after having a baby) check up with your GP if it’s ok and perform only walks.
- Equipment. Make sure you have comfortable shoes and clothing (nothing too tight), water, stroller (and the baby) and a hat on sunny day
- Technique. While walking relax shoulders, keep back straight and keep squeezing butt cheeks.
WARM-UP
Maximum 5 minutes.
1-2 minute – walk slowly, relax shoulders,
2-3 minutes – increase walking pace
3-4 minutes – back to slower peace but add arms and head circles.
4-5 minutes – increase peace again
CARDIO WALK
5-10 minutes
5-6 minutes– brisk walk with single arm swing. After approximately 30 seconds, switch hands.
6-7 minutes – fast walking (fast enough to bring your breathing to heavy level)
7-8 minutes– slow down, back to brisk walking.
8-10 minutes – really fast walk, incline (if possible up the hill walk)
Stop and perform your conditional/strength training
10-20 minutes
Stroller walking lunges
Stroller squats
Stroller side kicks and back kicks
Stroller squat and lunge combo
Stroller side bends
Stroller calf raises
Stroller back stretch
On the bench…
Modified push-ups
Bench dips
Bench single leg raises (scissors)
Back to walking…Up the hill…
Minutes 20-25
20-21 minutes – stroller chest press. Walk up hill and every second or third step push stroller away while bending at the same time.
21-22 minutes – stroller row. Walk up hill backwards and roll
22-23 minutes – leg circles
23-25 minutes – gentle stretching
Cool down
26-30 minutes
walk
Here are two videos with example exercises
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