BIRTHFIT Basics: Postpartum
BIRTHFIT
Women's TrainingThis is a birth rehab program. This program will establish a foundation for your core and pelvic floor. Do this program before doing any other movement program, exercise class, or running.
Start this program as early as 4 weeks postpartum. This program is for both vaginal and cesarean births and anyone that wants to embrace an intentional rehab approach after giving birth.
This program is 30 days of bodyweight movements. The second half of this program will have almost twice as much volume as the first half; however, at no time should you rush through the program and poses and/or movements. The priority will always be quality and intentionality and being present in your body.
Over 30 days you will learn, re-learn, practice, and integrate the BIRTHFIT Basic poses and/or movements as well as other bodyweight movements. We will bring awareness to our breath and create stability via our internal pressure system and coordinating muscles and connective tissue. We will embrace each breath, rep, and movement session as an opportunity to converse with our body and listen.
NOTE: You pick your own start date!
Check out our FAQ's HERE
Prep
A
Mind Body Connection
5 minutes Diaphragm Breathing 5 minutes (Gentle) Stability Breath Practice
Strength and Conditioning
B
3 Rounds 2 minutes each side Lower Back Stretch 10 Breaths in Dead Bug 5 each Hip ROM
Mind Body Reflection
C
Bring awareness into how your body is feeling. Finish with 1 set: 5 Segmental Cat-Cow 10 Breaths Happy Baby
Prep
A
Mind Body Connection
5 minutes Diaphragm Breathing 5 minutes (Gentle) Stability Breath Practice 10 breaths Child’s Pose 10 Segmental Cat-Cow
Strength and Conditioning
B
3 Rounds 10 breaths each Side Plank Options 10 total Shin Box Flow 5 each Shin Box to Lunge
Mind Body Reflection
C
Bring awareness into how your body is feeling. Finish with 1 set: 5 each Shoulder Range of Motion 10 each Hip Circles 2-5 minutes Abdominal Massage
Prep
A
Mind Body Connection
5 minutes Diaphragm Breathing 5 minutes (Gentle) Stability Breath Practice 10 Breaths Child’s Pose 10 Segmental Cat-Cow
Strength and Conditioning
B
3 Rounds 10 each Bird Dog 5 Wall Angels 3 Forward Folds and Roll Ups (Spinal Roll Up)
Mind Body Reflection
C
Bring awareness into how your body is feeling. Finish with 1 set: 5 each Hip Range of Motion 5 breaths each Tripod
Prep
A
Mind Body Connection
5 minutes Diaphragm Breathing 5 minutes (Gentle) Stability Breath Practice 10 Breaths Child’s Pose 10 Segmental Cat-Cow
Strength and Conditioning
B
3 Rounds 10 Breaths High Bear 10 Tempo Air Squats 10 Feet Out and Back Bear Crawl 10 Glute Bridges
Mind Body Reflection
C
Bring awareness into how your body is feeling. Finish with 1 set: 60 seconds each Wall Lunge 2 minutes Straddle Stretch (With or Without Ball)
Prep
A
Mind Body Connection
5 minutes Diaphragm Breathing 5 minutes (Gentle) Stability Breath Practice 10 breaths Child’s Pose 10 Segmental Cat-Cow
Strength and Conditioning
B
3 Rounds 3 to 5 Elevated (standing) push ups 3 to 5 Inch Worms (to High Bear or Downward Dog or a brief second in Plank) 30-60 seconds Single Leg Balance each side
Mind Body Reflection
C
Bring awareness into how your body is feeling. Finish with 1 set: 2 to 5 minutes Abdominal Massage 2 minutes Straddle Stretch (With or Without Ball)
Prep
A
Mind Body Connection
5 minutes Diaphragm Breathing 5 minutes (Gentle) Stability Breath Practice 10 Breaths Child’s Pose 10 Segmental Cat-Cow
Strength and Conditioning
B
3 Rounds 5 each Shoulder Range of Motion 10 Good Mornings (Conventional Stance) 20 Reverse Lunges (No Load)
Mind Body Reflection
C
Bring awareness into how your body is feeling. Finish with 1 set: 2-5 minutes Abdominal Massage with or without Soft Tissue w/ Purple Yoga Tune Up Ball 2 minutes Straddle Stretch (With or Without Ball)
Prep
A
Mind Body Connection
5 minutes Diaphragm Breathing 5 minutes (Gentle) Stability Breath Practice 10 breaths Child’s Pose 10 Segmental Cat-Cow
Strength and Conditioning
B
3 Rounds 10 total Dead Bug (Only Arms Move, Only Legs Move) 10 total Dead Bug (Opposite Arm, Opposite Leg) 30-60 seconds each Side Plank 20 Tempo Air Squats (3 second count down, fast up)
Mind Body Reflection
C
Bring awareness into how your body is feeling. Finish with 1 set: 5-10 Diaphragm Jiggle aka Release 2 minutes Straddle Stretch (With or Without Ball)
Leah Barto
Leah is a mother of 2, Gym Owner, Strength and Conditioning Coach, and Birth Doula. Leah, her husband Aja, kids, and their two dogs still call Houston home. Leah is BIRTHFIT's Online Program Director.
Lindsey Mathews
Lindsey is a Doctor of Chiropractic, Mercier Therapist, Birth Doula, Strength and Conditioning Coach, NLP Practitioner, and 200hr Yoga Teacher. She is the founder and CEO of BIRTHFIT.
