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Maintaining your health and your baby’s well-being while breastfeeding requires a balanced meal plan and expert guidance. If you’re looking for a comprehensive program to help you lose weight safely, explore our courses.
This Pilates and cardio workout is specifically designed for postpartum mothers. It emphasizes protecting the pelvic floor and core by engaging and strengthening these muscles, followed by cardio exercises to help shed excess baby weight. Pilates is an excellent workout choice because it helps you stay lean and strong through body-weight exercises while burning calories with aerobic activity.
Begin with a Pilates warm-up, focusing on engaging the pelvic floor and pulling in your core before starting the workout. This step is crucial for healing your body and losing baby weight, which is vital to any postpartum plan. Our specialized postpartum healing program guides you on nourishing your body after birth to normalize hormones, support a healthy milk supply, and reduce pregnancy weight. Proper nutrition is key to this process!
Our program also covers pelvic floor exercises and Kegels, followed by a beginner Pilates routine suitable soon after birth. This is followed by workouts designed to help you lose baby weight and regain fitness. This knowledge is invaluable and is packaged together in our program to set you on the right path to recovery after childbirth.
Pilates + Cardio Workout for Core Protection and Losing Baby Weight:
10 Kegels and Pelvic Tilts:
Begin your pelvic tilts by engaging and squeezing your pelvic floor. As you squeeze, pull that engagement into your lower abs, hold, and tilt your pelvis upward. Exhale during the movement and inhale as you return to a neutral position.
10-15 Bridges:
Start each bridge with a Kegel, then move into a pelvic tilt and bridge up instead of just tilting. This will engage your glutes and hips as well.
20 Clams on Each Side:
These exercises engage your glutes and muscles around the pelvic floor. Pull your abs in with each squeeze. These small movements are highly effective.
10 Backwards Burpees:
After engaging your pelvic floor, bridges, and clams, transition into cardio with backward burpees.
25 Squats:
Maintain your heart rate while taking a break from burpees by doing 25 squats.
15 Each Leg Lunge Jumps Alternating:
Feel the burn and your heart rate increase with these exercises!
High Knees 2 Minutes:
Continue with high knees for two minutes straight to keep your heart rate up.
Back to Kegels, Pelvic Tilts, and Bridges:
Combine all three movements: engage your pelvic floor, pull the engagement into your abs, tilt, and bridge up. This ensures you maintain core strength as you tire from cardio.
Toe Taps Alternating 20 on Each Side (hold your lower abs in!):
These exercises help stabilize your pelvis and pull in your abs. If you experience pelvic pain, wait until further along in your postpartum recovery to attempt these.
Side Leg Lifts 20 on Each Side (10 straight out, 10 over your knee):
Stabilize with your bottom leg bent and lift your top leg straight up for 10 reps, then over your knee for another 10 reps on each side.
Repeat the entire workout three times for an effective cardio, pelvic floor, and core session perfect for postpartum mothers. Discover more specialized workouts in our program.
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If you haven’t yet, explore all our courses, programs, challenges, and recipe book!
FAQ
What is the best time to start postpartum workouts?
It’s generally recommended to wait until you have clearance from your healthcare provider, usually around six weeks postpartum, before starting any exercise routine.
Can I do Pilates if I had a C-section?
Yes, but it’s crucial to get your doctor’s approval first. Start with gentle exercises that focus on core engagement and gradually increase intensity as you heal.
How often should I do this workout?
Aim to do this workout 2-3 times a week, allowing your body time to recover between sessions. Listen to your body and adjust as needed.
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