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exercises

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Try This Post-Pregnancy Workout

Try This Post-Pregnancy Workout
Post-Pregnancy Workout

Exercising has so many benefits, but after having a baby it can be hard to know where to start and how to regain your strength. 

Your body has just been through the amazing experience of creating new life! While you may be keen to stay active post-pregnancy, it is so important to take it slowly and gradually to rebuild your foundational fitness.

After giving birth to Arna, I was surprised by the tremendous toll that pregnancy had taken on my body. I found that I had lost a lot of strength, and as a personal trainer, I knew I had to find a way to regain my fitness. 

Restarting exercise after having Arna was a huge learning experience for me. I came to realise that there isn’t clear guidance for women who want to start exercising after pregnancy. 

My Post-Pregnancy program is designed to help you to gently rebuild fitness and strength after giving birth and return to exercise.

After giving birth, it’s so important that you obtain clearance from your health professional before starting any exercise program. 

Here’s a sample workout from the program to give you an idea of what to expect: 

At-home post-pregnancy workout

To do this workout, you’ll need a yoga mat, foam roller, recovery band and a resistance band.

Circuit 1 4 Exercises

1. Glutes

60 SECS 30 Per Side


2. Calves

60 SECS 30 Per Side


3. Lats (Sides)

60 SECS 30 Per Side


4. TFL

60 SECS 30 Per Side


Circuit 2 3 Exercises / 2 Laps

1. Posterior Pelvic Tilt

10 REPS


2. Glute Bridge & Opening

10 REPS


3. Lateral Walk

16 REPS 8 Per Side


Circuit 3 3 Exercises / 2 Laps

1. Foot Lift

16 REPS 8 Per Side


2. Clam

16 REPS 8 Per Side


3. Donkey Kick

16 REPS 8 Per Side


These exercises are designed to help you rebuild your strength after pregnancy! This workout and the Post-Pregnancy program are designed to fit into your life as a new mother. 

The Post-Pregnancy program contains a variety of sessions ranging from 15 minutes to 25 minutes, allowing you to fit them in when you can. 

There are also specific sessions that address some of the common issues women can experience after giving birth, such as lower back pain and hip instability. 

As well as the 12 regular Post-Pregnancy weeks, there are four Foundation Weeks for women who’ve had a C-section or a weakened pelvic floor.  

It’s so important to listen to your body as you start to exercise again — it’s been through some amazing changes! 

As you progress through the program, the length of the workouts and difficulty of the exercises will gradually increase. 

This program is designed to help you gradually return to exercise, and it has been endorsed by a panel of leading obstetricians and exercise physiologists. However, every woman’s journey post-pregnancy is different. This means that you must have clearance from your healthcare professional before beginning the program. 

Regain your strength with my Post-Pregnancy program!

As a new mum it can be hard to find time to fit in exercise! I found that I had to make a commitment to start training again to work towards feeling fit and strong. 

Whether you try to save time by doing family meal prep or asking someone to watch your baby, it’s still so important to look after your own health and wellbeing. 

The BBG Community are a tremendous source of support for new mums who are restarting their fitness journey. I highly recommend that you join the Community if you are starting out as a new mother — they have so much great advice and encouragement to offer!

How do you manage to find time for yourself as a new mother? Share your tips in the comments!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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