GET STARTED
GET STARTED
GET STARTED
April 2016: Postpartum Programming Day 7

April 2016: Postpartum Programming Day 7

Belly Breathing. Perform 20 inhales to a count of eight and exhales to a count of ten. Fill up your belly with fresh oxygen and completely exhale cleansing your body of stale air. We are invigorating the system utilizing fresh oxygen.

Functional Progression Part 2- Modified. Slow and controlled, perform 25 reps on each side.


Glute Bridges. I want you to spend a few moments connecting with your belly breath before doing this movement. Then, we you are ready, inhale and fill belly up with air. Then, as you exhale, push through your heels to drive your hips to the sky. Squeezing your booty at the top. Slowly lower. Relax. Repeat.

CONDITIONING.

Yes, we have a new section called CONDITIONING :) For the first minute, you will perform 3 air squats. Now, you can squat to a box, chair, or table like you did last week or you can do like the video below. You rest the remainder of the minute. For minute two, you will perform two bird dogs, which is one with the opposite arm and leg on each side. Be intentional with each movement. Pretty work over sloppy work.


EMOM 20:

Minute 1 —> 3 Air Squats

Minute 2 —> 2 Bird Dogs (1 on each side)


***Now, if you are feeling a bit antsy and want to move a little more, then I’d go for a walk with baby (yes, baby-wearing) for about 20-30 minutes. Or, you can hop on a rower or bike with a leisure pace for 10 minutes. Please, be aware that if you have Diastasis Recti Abdominis that neither one of these pieces of equipments support ideal posture as much as we’d like for them to do so. Engaged, active posture plus breath work is the foundation for healing DRA. So, if you currently have more than a two finger separation, I’d opt for a walk wearing baby rather than hunched over on the bike.

Get Started

Effective programs for both MIND ⊕ BODY

This is a general strength and conditioning program for women in all seasons and cycles of life. You receive four workouts each week with options for those with limited equipment and variations on movements.

Start moving and training with your cycle ❤︎

Slow is Fast when you heal your core and pelvic floor from the inside out by starting with breath work, natural movement patterns, and continue to progressively build upon a solid foundation. The number one referral for doctors and midwives.

Are you open to conception? Join us in B! Community training. A general strength and conditioning for women that train while honoring their menstrual cycle. Everyone is in a different part of their journey, we support you where you are.

Do Pregnancy Different, when you connect with your body daily through a safe, effective prenatal training program for all levels and all fitness backgrounds that includes core and pelvic floor prehab, mobility, strength, and conditioning.

0 Comments
Add Comment

BIRTHFIT Consultation

with Coach Leah

Are you ready to explore your fears, desires, and values around birth? Inside this consult, you will discover new avenues to cultivate during your pregnancy or immediate postpartum period. Our team will offer specific strategies to enhance each of your four pillars as well as some intangible guidance. After your call, you will receive an outline of what was discussed so that you may start practicing and be in action around your desires and values.

Join the B! Newsletter

Never miss offers, news or tips that we ONLY share via Email!

Required field!
Required field!

Stay connected @birthfit

Become a part of our movement #birthfit #B!community

WEBSITE ACCESSIBILITY:
It is our goal to ensure that persons with disabilities have a full and equal opportunity to benefit from the goods and services offered through the Website. If you are having trouble accessing the website or using any of its features, please email us at EMAIL for assistance. We will be happy to provide you with the information or transaction you seek through an alternate communication method.
© COPYRIGHT 2021-2023 BIRTHFIT. ALL RIGHTS RESERVED.
Your cart is empty Continue
Shopping Cart
Subtotal:
Discount 
Discount 
View Details
- +
Sold Out