HOW DO I FOLLOW THE GUIDE
Each workout has 4 parts - 1, 2.1, 2.2, 3.1, 3.2 and 4.
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These are moves which will prepare your core for the workout. You perform them at the start, for the said repetitions (reps). The core exercise for each week is explained at the start of the week's program.
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These are your strength moves. Superset 2.1 and 2.2 (do them one after the other) for the said reps. Take] minute break after the superset and repeat for a total of 3 rounds. For eg. If 1.1 is 10 squats and 1.2 is 10 pushups, you do 10 squats followed by 10 pushups, take a minute break and then go back to doing 10 squats and 10 pushups, followed by 1 last round - so total of 3 rounds.
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These are your strength moves. Superset 3.1 and 3.2 for the said reps. Take 1 minute break after the superset and repeat for a total of 3 rounds.
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This is the cardio part of your workout. It includes 3 exercises. They need to be performed in intervals - 40 seconds of work and 20 seconds of rest, twice at every exercise, for a total of 2-3 rounds with 1 minute break between rounds. For eg. Let's say the cardio part has X,Y & Z exercises. Start your timer. At 0 you do X for 40 seconds, then rest for 20 seconds, when the timer hits 1 minute do X again for 40 seconds, rest for 20 seconds. When timer hits 2 minutes start doing Y for 40 seconds, rest for 20 seconds, when it hits 3 minutes do y again. Move onto Z the same way to complete 1 round. Rest 1 minute, and repeat for 1 more round. Rest again for 1 minute, and repeat for 1 last round.
POST-NATAL FITNESS & NUTRITION GUIDE
FAQS
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What if I don't have a box? - You can use a chair/small, sturdy table/stool
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What if I dent have a stepper? - You can use the staircase in your house.
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How many calories am I burning in a workout? - You will be burning anywhere between 300 to 450 calories depending on your previous exercise history, current muscle mass & efficiency with which the workout is performed.
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When do I engage my core - Ideally, all the time!
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How do I breath during strength training - always remember to exhale and engage core while you exert Ina move (EEE). For eg. While squatting, comIng up is the point of exertion (which feels harder), where you exhale and going down is easier so you inhale.
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How do I breathe during cardio? - When it comes to cardio, always remember to engage, the inner core (explained in Diaphragmatic breathing) maintain the activation and move, breathing and out throughout (EMM).
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I feel tired/weak/experience mild head oche/ sweat a lot during the workout - Your body has been through an awful lot and it takes time to get back to your pre-pregnancy RD-less Be potent and allow yourself to get a hang of the workouts. Rest and hydration are very important! Listen to your body and remember to take one step at a time, one rep at a time.
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Is it normal to feel pain in my low back, knees or pelvic floor while exercising? - Pain N NEVER okay, and neither is discomfort. Stop the exercise immediately and refer to the following page for guidance.
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What kind of a diet do I follow? - Diet is specific to individual needs, demands and goals. Always stick to a balanced, nutritious diet with a good mix of fibrous, complex carbohydrates, lean protein and nuts. If you are lactating, you need to consume 500 extra calories. Consider cutting down calories only if you're not lactating. Drink ample water!
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I've never worked out before/I've done more intense workouts before. Is this really for me? - This is an effective full body based program aiming to improve both strength and cardiovascular endurance. If you're finding it hard, start slow, with reduced ranges, reps or duration and work your way up. If you're finding it easy, gradually progress to increased reps/duration of cardio intervals/adding weights to challenge yourself.
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Can I workout while lactating? - Milk production N affected only in those getting back to very intense training. Its not affecting by working out otherwise. In case you want to push yourself harder in a workout or find that your milk production is affected by the program, breastfeed/pump before you do the workout just to be on the safeside.
PAIN
The following could be the reasons you're experiencing pain:
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Incorrect technique - pay attention to the form in each exercise and execute it slowly 8, correctly.
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Painful range, - reduce and find a pain free range and slowly work yourself up to full range, until there is no pain.
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Improper core activation - poor or lack of activation of your inner core (as shown in diaphragmatic breathing) fails to protect and stabilise your hip joint and spine while performing a movement and can lead to pain.
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Focusing on quantity over quality - always care about the quality of performing the exercise over quantity. So slow down the movements, process how its working on your body and allow enough time to correct the technique if need be as opposed to doing the reps hurriedly.
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Pushing yourself past limits - learn to listen to your body and be aware of when you need to stop or slow down. When movements get hard, you tend to ignore the form out of exhaustion. Pause, and either reduce the reps or the duration of workout and gradually progress it from there.
DIAPHRAGMATIC BREATHING
With Diaphragmatic breathing, we are learning how to activate the inner core (lower abdomen/transverse abdominis muscle, pelvic floor and diaphragm) to better support the joints and perform movements in a safe and pain free manner. Start by understanding how the TA (transverse abdomens) feels by coughing, then we learn to how to consciously activate it.
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Place 2 fingers 2 inches below and inside of your hip bone on either side
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Take a deep breath in, allow your diaphragm, pelvic floor and abdomen to fill up with air
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As you exhale, squeeze your pelvic floor, clamp your lower abdomen and chest down to the centre, pulling your belly button up and back into the spine
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Build pressure in between your fingers as you exhale, creating a corset/natural belt around your mid section
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Always exhale having a mind to pelvic floor, pelvic floor to lower abdominal connection, building pressure as your breath the air out, contracting the inner core and feeling that bulge underneath your fingers.
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WEEK 1
WEEK 1 - DAY 1
1. Diaphragmatic breathing standing/supine/quadraped - 10 each
2.1 Chair squats - 20
2.2 Chair dips - 15
3.1 Unilateral hip extension - 15 each
3.2 Snow angels - 1 minute
4. High plank burpees/shuffle to overhead press/ stepups hops
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WEEK 1 - DAY 2
1. Diaphragmatic breathing standing/supine/quadraped - 10 each
2.1 Wall hinges - 20
2.2 Wall push-ups - 15
3.1 Walking lunges (each rep forward is 1) - 15
3.2 Arm circles- 1 minute
4. Ice skaters/ chair squat jumps in & out/ jumping jacks
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WEEK 1 - DAY 3
1. Diaphragmatic breathing standing/supine/quadraped - 10 each
2.1 Core glute bridges- 20
2.2 Banded upright row - 15
3.1 Side lying hip extension - 15 each
3.2 Cross banded shoulder press - 15 each
4. Push kicks/ forward jumps/ seal jacks
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WEEK 1 - DAY 4
1. Diaphragmatic breathing standing/supine/quadraped - 10 each
2.1 Single leg squats - 15 each
2.2 Banded rows - 15
3.1 Lateral step-ups with knee tuck - 15 each
3.2 Banded lateral raise - 15 each
4. Knee to elbow/ butt kicks/ twisted hops
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DEAD BUGS
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Lift both limbs off the floor, legs bent at a 90 angle, keeping the core active (clamping rib cage and lower abdomen together, pushing low back into the floor so there is no gap behind the back.
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In this position inhale and expand the abdomen and pelvic floor, exhale and move opposite arm and leg away, tapping the heel to the floor
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Inhale while bringing the limbs back to centre and repeating the same on other side
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Reset the core every time you lose the activation
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WEEK 2
WEEK 2 - DAY 1
1. Diaphragmatic breathing standing/supine/quadraped - 10 each
2.1 Chair squats - 20
2.2 Chair dips - 15
3.1 Unilateral hip extension - 15 each
3.2 Snow angels - 1 minute
4. High plank burpees/shuffle to overhead press/ stepups hops
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WEEK 2 - DAY 2
1. Diaphragmatic breathing standing/supine/quadraped - 10 each
2.1 Wall hinges - 20
2.2 Wall push-ups - 15
3.1 Walking lunges (each rep forward is 1) - 15
3.2 Arm circles- 1 minute
4. Ice skaters/ chair squat jumps in & out/ jumping jacks
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WEEK 2 - DAY 3
1. Diaphragmatic breathing standing/supine/quadraped - 10 each
2.1 Core glute bridges- 20
2.2 Banded upright row - 15
3.1 Side lying hip extension - 15 each
3.2 Cross banded shoulder press - 15 each
4. Push kicks/ forward jumps/ seal jacks
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WEEK 2 - DAY 4
1. Diaphragmatic breathing standing/supine/quadraped - 10 each
2.1 Single leg squats - 15 each
2.2 Banded rows - 15
3.1 Lateral step-ups with knee tuck - 15 each
3.2 Banded lateral raise - 15 each
4. Knee to elbow/ butt kicks/ twisted hops
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HORSE STANCE VERTICAL
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Get into a 4 point position with palms right below your shoulders and knees right below your hips
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Make sure your spine is nuetral/in one straight line
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take a deep breath in, expanding your abdomen and filling up your pelvic floor with air
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As you exhale, follow the principles of diaphragmatic breathing, engaging the core and lifting one arm and opposite leg just 1cm off the floor
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Inhale, and bring the limbs back to start position. Repeat on the other side.
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WEEK 3
WEEK 3 - DAY 1
1. Horse stance vertical - 10 each
2.1 Chair/box squats pulses - 15
2.2 Wall tricep pushups - 15
3.1 Leg arcs - 15 each
3.2 Bentover rows - 15 each
4. Stepper burpees/shuffles/ step-up hops
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WEEK 3 - DAY 2
1. Horse stance vertical - 10 each
2.1 Banded hinges - 20
2.2 Knee chair pushups - 15
3.1 Bear hold to hip raise - 15
3.2 Front raise pulses - 1 minute
4. Ice skaters/ squat jumps in and out/ OH jumping jacks
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WEEK 3 - DAY 3
1. Horse stance vertical - 10 each
2.1 Deficit glute bridge - 20
2.2 Banded upright row - 15
3.1 Knee side plank clamshell - 15 each
3.2 Banded lateral raise - 15 each
4. Push kicks/ frog jumps/ bear crawl
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WEEK 3 - DAY 4
1. Horse stance vertical - 10 each
2.1 Single leg squats to chair - 15 each
2.2 Seated banded rows - 15
3.1 Chair/box step-ups - 15 each
3.3 Knee moving plank (up and down with 1 hand is 1) - 5 each
4. Regressed kick throughs/ butt kicks/ crossed leg hops
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HORSE STANCE HORIZONTAL
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Similar to horse stance vertical, except you lift the arm and opposite leg off the floor, extending the limbs fully at the end
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Make sure to squeeze the upper back muscle on the side of the lifting arm and glutes (butt muscles) on the side of lifting leg
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WEEK 4
WEEK 4 - DAY 1
1. Horse stance horizontal - 10 each
2.1 Inchworms (back & forth is 1) - 15
2.2 Banded chest press - 15
3.1 Moving squats side to side (3-4 each side) — 1 minute
3.2 Side plank twists on knees (on hand) - 15 each
4. Twisted stepper jumps/ plank jacks/ single leg hop
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WEEK 4 - DAY 2
1. Horse stance horizontal - 10 each
2.1 Reverse lunge with knee up - 15 each
2.2 Banded tricep extension - 10 each
3.1 Single leg glute bridge - 15 each
3.2 Superman 3/3 (3 reps followed by 3 seconds hold) - 1 minute
4. High plank burpees/ lateral hops/ reverse toe taps
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WEEK 4 - DAY 3
1. Horse stance horizontal - 10 each
2.1 U squats (one side to another is 1) - 20
2.2 Banded bicep curls - 15
3.1 Hydrant circles - 15 each
3.2 Knee side plank - 45 seconds
4. Heel clicks/ chair mountain climbers/ ice skaters
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WEEK 4 - DAY 4
1. Horse stance horizontal - 10 each
2.1 Chair/box step-ups - 15 each
2.2 Single arm banded shoulder press - 15 each
3.1 Curtsy to reverse lunge - 10 each
3.2 Knee plank - 1 minute
4 Bear crawls back and forth/squat jumps / seal jacks