30 Minute Postnatal Workout—-Burn Fat and Tone Up after Pregnancy

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Hi everybody i'm amy from body fit by amy and this is your post natal workout to get in shape after pregnancy so maybe
you had a baby about six weeks ago like I did or maybe it's been a few years since you've had your babies it doesn't
matter this workout is for you we're going to work on building up some strength and endurance as well as
hopefully shedding some of those extra pounds that we put on during pregnancy so I'm going to give you lots of options
but above all listen to your body if you need a break take a break and as always please make sure that you have been
cleared by your doctor for exercise before you begin this or any other workouts are you ready let's do it
okay so we're going to start just kind of marching out we're going to roll through those shoulders we're just going
to get moving nice and slow we're not going to do any high impact in this workout it's a little too much when
we're just getting back into it big deep breath in also if you are breastfeeding like me you know it's not
super comfortable to do a lot of high impact stuff right away maybe you're further along in your postnatal journey
it's up to you I'm gonna give you other videos as I go along my journey we'll work our way up to that let's roll
through our back so we're going to go flat back down and then round it up so probably all of you like me have a
little bit of back pain and tightness just from all the things we do as moms or reaching over in the crib to pick up
the baby or off the floor changing diapers all of those things let's go one more
I will hold underneath and we're just gonna roll the shoulders all those things can really put a lot of stress on
your back something to make sure we're warming up and then we're also stretching them getting moving is
certainly going to help one more and then walk your feet in round it up and we'll just do little taps across so
we're reaching across the start of my standard workout those workout warm-up you guys know if you have been doing any
of my other videos and then let's reach over also it's just gonna serve as a little bit of a cardio portion just
getting our heart rate up getting everything moving again we're taking it slow because maybe like me this is your
first workout back this really is my first real workout back after baby I did a couple things this week once I got
cleared by my doctor but not very much and let's get those hamstrings bringing them up so even just this is getting my
heart rate up and that's okay one thing we want to make sure is that we don't do too much too fast postnatal we can do
more harm than good if they try to rush it I if you're like me I was really anxious to get back into it but we got
to take our time our bodies just did this amazing thing let's do a little toy soldier kicks we just grew and birthed a
baby so we want to really take our time and be nice to our bodies coming back side there I got three big rolls okay so
we're going to start with just your basic squat so feet about shoulder-width apart
we're going to drive our hips to the back and just sit low and bring it up so as you come up on these squats I want
you to think about doing a Kegel so we talked about kegels a lot in pregnancy it's really important after pregnancy as
well so you don't know what a Kegel is you are squeezing as if you're trying to stop the flow of urine it's usually the
best way to describe it so at the top of the motion just really squeeze everything up pelvic floor muscles
squeeze that's not only going to help just with recovery but it's really gonna help with our abs it's the number one
thing that most women want to work after pregnancy it's core right so we got to think of those pelvic floor muscles
working even in our leg exercises like this let's go two more and relax so we're going to walk over where to grab
our dumbbells I've got mine over here on my bench here you've got yours on the floor just make sure that you're bending
down to get them that we're not bending from the waist that you're bending and the knees again we're doing that all day
long with the babies we're going to really be nice to our backs so we're going to start with a basic bicep curl
so hands by the side we're going to curl up and end down and out so my heart rate is up after those squats I hope it is
for you so we're getting our cardio with these strength moves so there's no need to do a whole bunch of extra cardio
certainly getting out and taking walks I've been doing that all the time with my baby and it's been great but no need
to rush into a lot of cardio because we're gonna get it with this workout so keep breathing
we're going to get a couple more and then we're going to do each one of those again so we're going to do a couple
circuits of an upper body lower body and then repeat we're going to keep this workout pretty short if you need extra
you can do this again or you can do one of my other videos let's go the last one excellent
so here's an option if you want you can add the weights to that squat it's totally up to you I'm going to have mine
by my side or just drop them back down and do bodyweight like you did before here we go drive those hips back up
squeeze kegels up it and squeeze so you can tell from the side and sitting as low as I can I'm keeping my chest lifted
so I'm not rounding in my back as I go over but down super low like you're sitting in a chair you need to you can
even put the chair behind you it's totally up to you that tends to help pushing through those heels and really
activate those glutes and hamstrings not just the quads and not putting too much pressure on the knee joints
ex-squeeze let's go a couple more last one excellence a little different with the weights if you were taking that
option let's go back to our bicep curls hands by the side this time hammer curl we're going to curl up and in hand stay
facing the sides so palms are facing in and down up and breathe so again my heart rate is way up after that I can
tell I haven't done a lot of this in a while that's okay I feel good I think almost
all moms I live in a constant state of fatigue we're always tired and I actually feel
pretty away fright now that exercise does bad so all the more reason to be adding exercise into your day even if
you just get 10 minutes it's going to help and what's our main goal right we just
want to be healthy moms for our babies healthy for everybody that we love in our lives as well as ourselves get up
and one more and relax so go ahead and put your dumbbells down again bend your knees to do it grab a quick sip of water
if you want it and now we're going to go to a basic plie squat if you need more of a rest just hit pause take your time
toes are going out and we're going to do the same idea we're going to sit low into the plie as we come up pull up and
squeeze all those pelvic floor muscles so you're squeezing inner thighs but quads kegels everything here we go drop
it down squeeze it up and squeeze we're trying to get as low as we can and on this one we're trying to stay pretty
straight up we're not letting our chest drop or rounding in that lower back roll those shoulders back you really think
about the ABS point want to be thinking about our ABS the whole time again they're working while we're doing upper
body and lower body and then we'll do some more core work on the mat at the end down and squeeze
three let's get just former really fit low push into the heels squeeze everything at the top inner thighs
glutes quads hamstrings and relaxed shake those out okay let's go ahead and grab our dumbbells again
we're going to go into a shoulder press so if you've got heavier dumbbells don't worry I'm going to give you an option if
you're lighter we're going to go here we're just going to press up and down so nice and slow and controlled
coming down elbows level with the shoulders if that feels like too much drop one of your dumbbells hold it here
just up and down I'll stay here with you I can do the others but I'm not going to lie guys I'm not really strong right now
then lifting the baby a lot but haven't really done in the weight training in a lot of weeks so I'm you see here you
last two one more and relax good so back to that plie squat catch your breath and again you
have the option to add those dumbbells or drop your dumbbells and just do body weight so we're here toes are out can
just rest those dumbbells if you've got them right here on top of the leg low and I relax your upper body we just work
those shoulders so try to shake them out even though we've got a nice good posture we don't want to be up here nice
and tense again a lot of stuff holding the baby rocking the baby feeding the baby a lot of that puts us in awkward
positions and our body can get pretty tight so that's why exercising stretching is so important during this
process go breathing just a couple more last two all right so let's go back to that
shoulder press one dumbbell in the center or two here here we go we're going up and abs are pulled in what I
want you to make sure is that we're not arching that back you need to you can put one foot forward pull the belly
button in towards your spine so we have nice abs here we go and breathe last two good quick sip of water if you need it
doing great guys so if this feels really hard to you that's okay this feels easy that's okay too we're all at different
levels in our postnatal recovery some of you guys may have already been working out you just wanted something a little
more specific to postnatal and some of you guys might be with me and just getting back into it all right let's go
into a lunge so we're gonna put one foot forward one foot back nice wide stance if you feel off balance at all you can
grab a chair or the couch or the wall and just regular lunge just drop it down press up through the heel so we're
trying to get as low as we can both legs are working front leg is working a little harder so really drive into that
heel if you're like me I had a c-section so I can kind of feel that on my incision so I'm gonna shorten my range
of motion just a little bit I'm going to still keep working the ABS while I pull in without putting a lot of pressure so
you do what's best for you you might need to make things a little smaller or a little bigger depending on where your
body is today press let's get one more right here nice and steady for three Blair go to one more
out we need exact same thing other side so just turn it here other foot forward other foot back have schooled in good
posture here we go you should feel a little off-balance lunges always do that to us so really
focus on the core everything pulled in and don't be afraid if you need to – go ahead and put your hands here so you can
kind of really feel that activation again after pregnancy and specifically if you had a c-section like I did you
lose some sensation there from the surgery so or just from delivery so we have to really focus to make sure we're
firing those muscles we'll go for more four and three last two and one
excellent shake that out all right so we're going to go for some triceps so grab both of your dumbbells again I'm
going to give you an option you need to go a little lighter I'm gonna turn to the side so you can see so we're gonna
put them together straight up I'm gonna go behind the head or triceps so my elbows are in going here to here
again if this feels like too much weight for you drop one down grab the dumbbell on either side and go here so I'll stay
here with you on this set maybe I'll try both on the next set again I'm just getting my strength back to read
everything pulled in and again we have one foot back for balance we don't lean into that so really make sure those
elbows stay in and breathe and let's go last four four three two and one guy just check that out we're
really going to work these triceps to counterbalance our biceps our biceps kind of get overloaded when we have a
baby is what are we doing all day Lent holding the baby rocking the baby so these muscles are working hard so it's
really good to strengthen those triceps as well so back to that lunge we're going to take it starting in your
starting position if you want to add the dumbbells you can just like we did with the squat but you don't have to ready
here we go drop it down and press breathe good posture abs pulled in again if you need to make it a little smaller
totally fine you want to go super deep the lower you get the more we're gonna activate those glutes and hamstrings
there we go and we'll go last four press three two and one more could check it out same thing other side
now their foot forward roll the shoulders back and drop it down here we go
abs pull then drive through that heel so I keep mentioning the heel because we want to push through those toes and get
our weight forward on these squats and lunges but we want to make sure that really activate all the muscles
especially those glutes and hamstrings which are really strong Yurika last four three two one more relax guys shake that
out triceps one last time I'm gonna turn this way I'm going to do it two this time up to you two dumbbells are one
take it up behind the head bring it up so last exercise before we take it down to the mat and they're going to do some
core and upper body and lower body on the mat as well elbows in make sure they're not sticking
out to the side putting pressure on the shoulders and here we go for four three two and one excellent work guys so drop
those down grab a quick sip of water you can just tap those feet keep it moving give yourself a few seconds of rest and
they're going to go down on the mat with the dumbbells okay so we're down on the mat with our dumbbells we're going to
start on our knees so we're going to start with a row which a lot of times we do this from a standing position we're
going to do this on our knees on the mat just we have a little bit more support again what I was talking about how our
backs get overworked when we're reaching to grab the baby or changing diapers this is going to give us a little more
support from this position I'm going to give you a few options so if you're here knees are just beneath the hips and
we're going to have the hands and dumbbells directly beneath the shoulders so on all fours you're not back here or
here nice and aligned so I'm just going to alternate just bringing it up one at a time also going
to help me stabilize and work the abs while we're doing this so really think about pulling that belly button up and
towards your spine I know a lot of you might be thinking what I'm thinking we have a little extra skin there things
get a little loose and flabby after pregnancy that's all normal we're so glad they do because they allowed us to
have babies but really don't worry about that just pull everything in as much as you can not holding your breath and just
alternating those rows if you're feeling pretty good pretty strong maybe you've been working out longer in your post
Center recovery feel free to take it to those knees you can go here too you're feeling really strong totally
fine to come up to full plank I'm not going to do that today because I'm not there yet
but maybe you are you can certainly go to that level but please be careful we listen to your body do what's best for
you trust me you are still activating your core and working your back muscles from this position whether or not you're
on your knees or on your toes one more each side and relax we're gonna go big stretch
back Child's Pose reach forward it's a good stretch we should be doing all day I try to do it
when my I'm having my baby do tummy time I try to get a little stretch so I'm still hanging out with him but getting a
little bit of relaxation for myself too so dumbbells to the side we're going to come down into a side plank so I'm going
to stay on my knees again if you're feeling strong or you're further along in your recovery you can go to the toes
but if we can eliminate the shoulder we're going to lift up into a side plank so we're just holding here hand can be
here or here again if you'd like to be you can come all the way up and then a family nice here we go everything up and
hold everything's pulled in nice and tight I kind of hang out here very long
working those obliques well we're also engaging the core pull everything in play button just fine we've got about 5
seconds to go keep breathing four three two and one slowly down good and very carefully turn
back into your mat with those dumbbells we're going to come back to our row good job guys so nice in alignment relax
those shoulders and alternating your row so again up to you you would like to be further back on your knees in this
position it's going to work the ABS a little bit more or up on the toes or just stay here with me one at a time
just breathe also it takes a little bit of the pressure off the wrist I don't know about you guys but I have been
getting a lot of wrist pain as well from breastfeeding and again I'm started early in the process my baby's just
about six weeks old but I'm having to make sure that I take care of my wrist as well keep breathing and let's go two
more last one and Child's Pose stretch it back good work and then let's go other side with our
side plank so slowly down really take your time coming down and up kind of like when we get out of bed to get the
baby in the middle of the night it's not as easy as it used to be so take your time engage those muscles elbow beneath
the shoulder lift it up and hold and here we go so again you can be here or if you want to be up on those feet you
can or be here with me today or just holding so everything's in nice and tight you can even put this hand here to
engage those ABS or have the hand down here it's up to you we're not going to go crazy with the ABS today and we don't
want to do too much too soon and make sure that we're slowly building that strength back and relax
excellent work guys stretch it over whoo all right so dumbbells out of the way let's come down slowly on your back so
just take your time use those hands again this is hard harder than it used to be so we're gonna start whoo hard for
me we're going to start with a little basic pelvic tilt so it's gonna feel like you're doing nothing but it's
really important to engaging those ABS after pregnancy again whether you had c-section or not so the idea being that
I'm trying to pull my hip bones up towards my rib cage so obviously you're not going to get there but it's really
small you want to breathe in and out pull it in and bring it up if you feel your glutes tightening which I just did
I'm going to take my knees out to the side so again that's going to take that out of it so I really can't use those
glute muscles from this position so here here you just want to make sure that you're really using the ABS so this is
how we activate we call the TVA or ta transverse abdominus this is our deepest muscle it's underneath the big muscle
the rectus abdominis that is what we call the six-pack it's those deep muscles and that is the hardest to work
after pregnancy but it's the most important really it's the most important in general when it
to working your abs now let's just go a couple more again pulling those hip bones toward the ribcage pressing your
lower back into the ground and we'll go one more I know it almost looks like I'm doing nothing but you should feel it
good work alright so we're gonna I'm going to be making other post natal ab workouts
we're always going to do that because just a good way to engage I should say too if you don't if you know that you
have diastasis which is that further separation of the ABS then you want to avoid traditional ABS exercises
everything we're doing today is fine but make sure you're avoiding crunches and things like that until you know you're
healing and I'll be making more videos on those later okay so hands by your side I'm
just going to slowly bring my feet up into a 90 degree angle so this is tough you're gonna feel it just from here
again if you're aware I am and you're just getting back into this we're just going to do little toe taps so I'm going
to start just really small so that's about as far as I'm going to go today because I am just getting these muscles
back working if you're further along you can tap all the way down for me that's a little bit much so I'm just going to
keep it kind of small just barely moving coming back into that ninety degree of that tabletop so it's up to you if you
want to go all the way down just think about pushing that lower back into the ground pulling the navel into the spine
again you can have those hands there if that helps and we're going to go for three three two and one good maybe hug
those knees in just a little gentle roll side to side alright so bring those feet down about
shoulder width apart we're going to go to a basic bridge so we do this a lot and workouts working glutes and
hamstrings we're also going to use this to work the TVA transverse abdominis so hands by the side we're just going to
slowly it's starting with that pelvic tilt pulling it up slowly roll up your spine towards those
shoulder blades and then start at the top and slowly roll down so feeling each vertebra hit the ground until you get to
that tailbone so pelvic tilt pull everything in and up and squeeze so as you get higher into that bridge that's
when you're going to engage those glutes and hamstrings with that very first motion pelvic tilt I want you to focus
on using those d-pad muscles so not using the glutes until you start to get higher up slowly down and I know if
you're like me sometimes this stuff feels so slow even though it feels hard to me I want to be back doing boot camp
and jumping jacks and burpees but I'm really going to take my time there is no need to rush into that and I don't want
to risk an injury for not being able to take care of my baby let's be honest guys we really need to be our healthiest
versions of ourselves to take care of our kids and squeeze and I can even tell I can't get as high as I used to and
that's okay let's go one more pelvic tilt pull it in slowly roll it up and squeeze and then slowly down good good
good hug those knees in little stretch we've got one more ab exercise and then we are
stretching it out so a little leg slide so again these are great whether you've had a c-section a vaginal delivery or if
you have diastasis to activate the TVA so we're going to take one leg and we're just going to slowly slide it out and
then slowly slide it in so you're doing little heel slides sometimes it's a little bit easier if you don't have
shoes on or if you're not on a mat but just do the best you can slowly pulling it in again focus on those lower deep
deep deep add muscle TVA as we get stronger we'll start bringing the leg off the ground right so if
you're feeling really strong or again you're further along in your recovery you can certainly do that but to really
activate the TVA let's keep legs on the ground little leg slides try not to go too fast you're not actually
sliding you're controlling at the whole way pull everything in there we go and breathe and don't worry guys I'm
going to be making more videos so we go along in this process that are really focused on apps because again I know
that is what we want to work after baby but we want to make sure that we have a good foundation first that we don't jump
right back into those planks or crunches let's go last one and back in good or hug those knees in a little back stretch
roll side to side and since we're here let's let our legs drop to one side just very gently you know this might be hard
for some of us and then just open up the little stretch so it's kinda hard for me to get all the way over there again my
back is pretty tight but just do the best you can and then gently open up one knee at a time and roll it over other
side same thing again it's kind of hard for me especially to my PEC and we'll put the other side stretching out that
back and then very gently guys we're going to roll over so take your time roll over
and we're going to come back into that Child's Pose so we're here Child's Pose big reach in
front let those fingertips reach long hips to the back let your head and neck relaxed
I can hear my stomach growling let's come up on all fours let's just roll through cat to cow
time to eat again so make sure that you are staying nourished I know it's really tempting to try to go into a strict diet
I would see but we want to make sure that we are staying nourished especially for breast feeding but even if or not
that we are staying nourished so we can take care of one more and just slowly move into a seated position let's take
those feet here just cross them in the center and just gently take one arm across drop the shoulder roll through
the wrist you're almost done others also making sure we're staying hydrated so we just do the whole map
section section without a water break but make sure you get some right after and stay hydrated with throughout your
day really just to the top big stretch and take it down chin to your chest and one arm reach over scratch suicide so
this was the first workout back but again you're making more videos different levels some more advanced some
for further along the process and lots of specialty videos for abs pilates getting that core back one big

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