RESTORE & REHAB - Your Post Pregnancy Fitness Program

Hello and welcome! My name is Alicia Watson and I’m so happy to walk on this Postpartum fitness and wellness journey with you! Our bodies go through a lot of amazing changes during pregnancy, organs were squeezed and moved around, our diaphragm which is the muscle we use to breathe got pushed up and most likely stopped working as it should, the pelvic floor had to handle great amounts of pressure from the growing baby, your Abs stretched out, your posture also changes. After pregnancy the changes can feel overwhelming. But be assured that you will get through this period! This course will help you rehab and restore your post pregnancy body. Strengthen your Core and pelvic floor, improve your posture and start feeling confident and strong! The exercises featured in this course can be done right after a vaginal delivery, if you had a c-section it may be best to wait a few weeks until you’ve received doctors clearance. The exercises included are also approved if you have a Diastasis Recti.

What’s included in this course:

• 6 – Ten (10) minute or less workouts all heavily focused on rehabbing and strengthening your Core and pelvic floor, and exercises designed to improve your posture.

• A 4 week calendar that outlines the recommended way to do the exercises in this program. This is a 4 week program, a very structured approach to recovery that works. Two (2) new workouts every week for 3 weeks. See calendar below in Resources.

  
  

• 1 - 12 Week Walking workout plan. Walking is an awesome, safe way to exercise post pregnancy, it’s a great way to add some Cardio to your program.

I created this course to help women restore and rehab their bodies post pregnancy so they feel strong, confident and feel their best.

Here’s what some of the women I’ve worked with are saying:

"I didn't expect this program to affect my posture in such a positive way, people have been saying that I've slimmed down, I think standing more upright has given me that look – Christa

“My Diastasis recti has healed, my Core and pelvic floor are stronger from doing these exercises. The exercises were easy to follow and gentle enough for beginners - AW

"Despite my super busy schedule, it's easy to keep on track because it's just 10 minutes!" – CP

“Who knew that something as basic as breathing could make such a difference to core function? Learning how to breathe properly combined with core exercises has made a huge difference” - MR

"I now know how to do side planks!!" - AL

"My balance has improved, I've learned so much about my Core and cognizant of the importance of strengthening the Core" - Ann

“Learning how to engage my Core has been such a game changer, when I take my daily walks or do other exercise programs I find that engaging the Core makes such a difference to my workouts” - Abi

I am so excited for the results you’ll experience. To see and feel results from this program, Consistency is key. It is important to do the workouts as recommended in order to create healthy habits that last.

I'm so happy that you're here! Let's dive into our Program.

ABOUT ALICIA

Alicia is an ACE Certified Personal Trainer, Fitness Nutrition Coach and Women's Fitness Specialist who focuses on Pre and Postpartum Fitness training. The desire to help others build a strong Core came from her personal journey with a weakened Core and Diastasis Recti/Abdominal separation (a condition that can occur after pregnancy where the space between your left and right belly muscles widen, often called a “pooch”). After years of trying various methods of strengthening her Core she finally found one that works, so she has compiled her knowledge along with professional experience to help other women build their strong Core and body after pregnancy.

In this lesson we learn breathing techniques that are foundational to this entire program. What happens to our breathing pattern during pregnancy? Our ribs get pushed out and flattens the diaphragm. In pregnancy the organs and baby also get pushed up so You don't get a complete diaphragmatic expansion during an inhale. So we are re- learning how to breathe after pregnancy. The diaphragm is a very important muscle that helps us breathe properly. The diaphragm and pelvic floor move together with each breath, that means that if we learn how to breathe properly we will see real improvement and recovery in the pelvic floor and Core.

Pay very close attention to this lesson because the ability to breathe correctly is where much of the transformation takes place.

What You'll need for this lesson:

A small pillow, ball or chair and exercise mat

These are our exercises:

• 360 Breathing

Sitting tall either on a pillow, ball or chair. Place your hands around your ribs, thumb pressing into the back. Take an inhale through the nose, feel your ribs expand into your hands, into the thumbs as well. Then exhale through your mouth and feel your rib cage contract.

• Pelvic Floor contraction or kegel

Take a 360 breath, inhale through your nose, your ribs and abdominals fill up with air and expand, your pelvic floor is relaxed. Now exhale and lift your pelvic floor, think about using the muscles as you would if you tried to stop the flow of  urine midstream. Inhale, release and feel your pelvic floor connect with whatever object you're sitting on. I find that this exercise is one you really have to think about, visualize it and put your mind to the muscle. Try the same exercise in a lying position. Place your hands on the front of the pelvis. Find the 2 bony points move your fingers in about an inch so that they are between those bony points, the hip bones (ASIS). As you exhale you should feel a tightening under your fingers, that muscle is your transverse abdominals, which are the deepest abdominal muscles and it works along with your pelvic floor.

• Core Bracing

When we brace the Core we are holding the pelvis and spine still. We don't relax the Abs but you do let them move within the tension of the brace, breathing in and out. Being able to brace your Core during exercise is critical to keep your spine safe and is important to activities of daily life. In the marching exercise, we want to brace the core so that you are only moving the hip joint. You don’t want to use the torso or swing legs with momentum. The slower the movement, the deeper you will brace the core.

IN WEEK 1 WE FOCUS ON THE CORE AND PELVIC FLOOR. THIS IS WHERE WE APPLY THE BREATHING TECHNIQUES LEARNED EARLIER WHICH ARE KEY TO YOUR TRANSFORMATION. WITH EVERY MOVE YOU MAKE THINK ABOUT YOUR BREATH. START TODAY WITH THE CORE WORKOUT AND THEN TOMORROW MOVE ON TO THE PELVIC FLOOR FOCUSED WORKOUT. SEE YOUR WEEK 1 POST PREGNANCY WORKOUT CALENDAR  BELOW FOR THE RECOMMENDED WAY TO DO YOUR WORKOUTS.

AT THE END OF THIS YOU'LL KNOW HOW TO BRACE/ENGAGE YOUR CORE, PROPER BREATHING TECHNIQUES TO GET THE MOST EFFECTIVE CORE WORKOUT. THESE TECHNIQUES ENABLES YOU TO TRANSFORM ANY EXERCISE INTO A CORE WORKOUT. YOU'LL ALSO LEARN HOW TO DO PELVIC FLOOR CONTRACTIONS WHICH ARE GREAT FOR RESTORING AND STRENGTHENING YOUR PELVIC FLOOR.

What you need for this workout:

• Exercise mat

• Small pillow

Exercises featured in this Workout:

• 360 degree Breathing

• Pelvic Tilts

• Pelvic Tilts into Glute Bridge

• Marches

• Stretches

Perform each exercise for 30-45 seconds.

What you need for this workout:

• Exercise mat

• Small pillow, Pilates ball or beach ball

Exercises featured in this Workout:

• Pelvic Floor lifts (10 repetitions)

• Pelvic floor lift with ball squeeze (10 repetitions)

• Pelvic floor lift with quick flicks/pulses (10 repetitions)

• Pelvic floor lift hold for 10 seconds (5 repetitions)

• 3 levels of Pelvic Floor Contraction (5 repetitions)

• Stretch

THIS WEEK WE DIVE INTO POSTURE EXERCISES AND MORE CORE WORKOUTS. FOR SOME OF US OUR POSTURE CHANGES DURING PREGNANCY, THIS HAPPENS TO ACCOMODATE THE WEIGHT OF THE BABY AND THE WEIGHT GAINED IN OTHER AREAS OF THE BODY.  AS YOUR UTERUS EXPANDS WITH THE GROWTH OF THE BABY YOUR AB MUSCLES STRETCH WHICH MAKE IT HARD FOR THEM TO SUPPORT YOUR BACK.  INCORRECT POSTURE CAN LEAD TO BACK PAIN, NECK STRAIN AND EVEN DIFFICULTY BREATHING.

THE POSTURE WORKOUT WILL HELP YOU IMPROVE YOUR POSTURE. THE NEXT WORKOUT FOCUSES ON THE DEEP CORE MUSCLES, MORE CHALLENGING MOVES THAN LAST WEEK. REMEMBER TO APPLY PROPER BREATHING TECHNIQUE AS YOU DO THESE EXERCISES. YOU'VE GOT THIS!! SEE YOUR POST PREGNANCY WORKOUT CALENDAR BELOW TO BEST PLAN YOUR WORKOUT.

What you need for this workout:

Exercise Mat

Resistance bands (optional)

2 Small pillows

A sturdy chair or table

Exercises featured in this Workout:

Repeat each exercise for 30 -45 seconds at a time

• Open Book Exercise

• Finding Pelvic Neutral

• Angel wings

• Overhead Breathing

• Face down Mid back Arm lifts

• Rows (this can be done without equipment or light weights)

• Stretch with chair

Our Glutes/Butt is an important support for our Core and posture. Strong Glutes help alleviate back pain and helps with alignment of the pelvis. In this workout many of our exercises are Glute focused.

What you need for this workout:

• Exercise mat

• Small pillow, Pilates ball or beach ball

Exercises featured in this Workout:

• Ab and Glute finder

• Quadruped Breathing

• Pelvic Tilts

• Pelvic Tilt into mini Glute Bridges

• Glute Bridges with ball overhead

• Stationary Glute Bridge with ball squeeze

• Stretch

Perform each exercise for 30-45 seconds.

THIS WEEK YOU’LL BEGIN WITH AN ALL STANDING WORKOUT THAT TARGETS THE CORE, PELVIC FLOOR AND POSTURE AND LOWER BODY. THIS WORKOUT WILL CHALLENGE YOU AND GIVE A NICE BURN. THE SECOND WORKOUT IS ANOTHER CORE FOCUSED WORKOUT, EACH WEEK YOU GET A BIT STRONGER SO IN THIS WORKOUT THERE ARE MORE ADVANCED MOVES THAT WILL CHALLENGE YOU.

CHECK OUT YOUR WEEK 3 POST PREGNANCY WORKOUT CALENDAR BELOW. FOR THE BEST WAY TO GET YOUR WORKOUTS DONE THIS WEEK.

What you need for this workout:

• A Chair or any sturdy surface e.g countertop

• Small pillow, Pilates ball or beach ball

  
  

Exercises featured in this Workout:

• Rib Isolations

• Hip circles

• Windmills

• Calf raises with pelvic Floor lift

• Calf raises with Pelvic floor lift and ball squeeze

• Standing Pelvic Tilts

• Squats

• Hip hinges

Perform each exercise for 30 - 45 seconds.

What you need for this workout:

• Resistance band or lightweight (optional)

• Small pillow

• Towel (rolled up for first exercise)

  
  

Exercises featured in this Workout:

• Side lying breathing

• Quadruped Reach

• Side plank (modified)

• Palloff Press (with or without resistance band, a lightweight 1-5 lbs can work here)

• Marches

• Overhead reach

• Deadbugs (modified)

• Stationary Bridge with row

Perform each exercise for 30 - 45 seconds.

YOU’VE STAYED CONSISTENT AND YOU’VE MADE IT TO THE FINAL WEEK OF YOUR PROGRAM! YOU SHOULD BE SO PROUD OF YOURSELF! THIS WEEK WE PUT ALL THE WORKOUTS TOGETHER. SO WE START OVER FROM WORKOUT #1 AND MOVE ALL THE WAY THROUGH TO WORKOUT #6.

IT'S ALL LAID OUT NICELY IN YOUR POST PREGNANCY WORKOUT CALENDARN BELOW, TAKE A LOOK AND SEE HOW BEST TO PLAN YOUR WORKOUT!