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


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    00:00:10
    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
    00:00:20
    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
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    matter this workout is for you we're going to work on building up some strength and endurance as well as
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    hopefully shedding some of those extra pounds that we put on during pregnancy so I'm going to give you lots of options
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    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
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    cleared by your doctor for exercise before you begin this or any other workouts are you ready let's do it
    00:00:53
    okay so we're going to start just kind of marching out we're going to roll through those shoulders we're just going
    00:01:00
    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
    00:01:05
    we're just getting back into it big deep breath in also if you are breastfeeding like me you know it's not
    00:01:12
    super comfortable to do a lot of high impact stuff right away maybe you're further along in your postnatal journey
    00:01:19
    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
    00:01:26
    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
    00:01:34
    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
    00:01:41
    the baby or off the floor changing diapers all of those things let's go one more
    00:01:46
    I will hold underneath and we're just gonna roll the shoulders all those things can really put a lot of stress on
    00:01:53
    your back something to make sure we're warming up and then we're also stretching them getting moving is
    00:01:58
    certainly going to help one more and then walk your feet in round it up and we'll just do little taps across so
    00:02:06
    we're reaching across the start of my standard workout those workout warm-up you guys know if you have been doing any
    00:02:15
    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
    00:02:20
    getting our heart rate up getting everything moving again we're taking it slow because maybe like me this is your
    00:02:26
    first workout back this really is my first real workout back after baby I did a couple things this week once I got
    00:02:34
    cleared by my doctor but not very much and let's get those hamstrings bringing them up so even just this is getting my
    00:02:41
    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
    00:02:49
    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
    00:02:58
    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
    00:03:07
    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
    00:03:19
    we're going to start with just your basic squat so feet about shoulder-width apart
    00:03:24
    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
    00:03:31
    you to think about doing a Kegel so we talked about kegels a lot in pregnancy it's really important after pregnancy as
    00:03:37
    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
    00:03:45
    best way to describe it so at the top of the motion just really squeeze everything up pelvic floor muscles
    00:03:52
    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
    00:04:01
    thing that most women want to work after pregnancy it's core right so we got to think of those pelvic floor muscles
    00:04:07
    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
    00:04:18
    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
    00:04:24
    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
    00:04:31
    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
    00:04:36
    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
    00:04:43
    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
    00:04:50
    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
    00:04:57
    to rush into a lot of cardio because we're gonna get it with this workout so keep breathing
    00:05:02
    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
    00:05:07
    circuits of an upper body lower body and then repeat we're going to keep this workout pretty short if you need extra
    00:05:15
    you can do this again or you can do one of my other videos let's go the last one excellent
    00:05:22
    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
    00:05:27
    by my side or just drop them back down and do bodyweight like you did before here we go drive those hips back up
    00:05:34
    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
    00:05:43
    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
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    even put the chair behind you it's totally up to you that tends to help pushing through those heels and really
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    activate those glutes and hamstrings not just the quads and not putting too much pressure on the knee joints
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    ex-squeeze let's go a couple more last one excellence a little different with the weights if you were taking that
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    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
    00:06:22
    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
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    tell I haven't done a lot of this in a while that's okay I feel good I think almost
    00:06:39
    all moms I live in a constant state of fatigue we're always tired and I actually feel
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    pretty away fright now that exercise does bad so all the more reason to be adding exercise into your day even if
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    you just get 10 minutes it's going to help and what's our main goal right we just
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    want to be healthy moms for our babies healthy for everybody that we love in our lives as well as ourselves get up
    00:07:05
    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
    00:07:14
    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
    00:07:23
    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
    00:07:30
    squeeze all those pelvic floor muscles so you're squeezing inner thighs but quads kegels everything here we go drop
    00:07:39
    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
    00:07:49
    straight up we're not letting our chest drop or rounding in that lower back roll those shoulders back you really think
    00:07:56
    about the ABS point want to be thinking about our ABS the whole time again they're working while we're doing upper
    00:08:03
    body and lower body and then we'll do some more core work on the mat at the end down and squeeze
    00:08:13
    three let's get just former really fit low push into the heels squeeze everything at the top inner thighs
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    glutes quads hamstrings and relaxed shake those out okay let's go ahead and grab our dumbbells again
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    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
    00:08:40
    you're lighter we're going to go here we're just going to press up and down so nice and slow and controlled
    00:08:47
    coming down elbows level with the shoulders if that feels like too much drop one of your dumbbells hold it here
    00:08:54
    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
    00:09:02
    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
    00:09:11
    last two one more and relax good so back to that plie squat catch your breath and again you
    00:09:22
    have the option to add those dumbbells or drop your dumbbells and just do body weight so we're here toes are out can
    00:09:28
    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
    00:09:38
    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
    00:09:44
    and tense again a lot of stuff holding the baby rocking the baby feeding the baby a lot of that puts us in awkward
    00:09:52
    positions and our body can get pretty tight so that's why exercising stretching is so important during this
    00:09:59
    process go breathing just a couple more last two all right so let's go back to that
    00:10:13
    shoulder press one dumbbell in the center or two here here we go we're going up and abs are pulled in what I
    00:10:22
    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
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    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
    00:10:47
    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
    00:10:55
    levels in our postnatal recovery some of you guys may have already been working out you just wanted something a little
    00:11:02
    more specific to postnatal and some of you guys might be with me and just getting back into it all right let's go
    00:11:09
    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
    00:11:15
    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
    00:11:23
    trying to get as low as we can both legs are working front leg is working a little harder so really drive into that
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    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
    00:11:36
    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
    00:11:44
    you do what's best for you you might need to make things a little smaller or a little bigger depending on where your
    00:11:52
    body is today press let's get one more right here nice and steady for three Blair go to one more
    00:12:10
    out we need exact same thing other side so just turn it here other foot forward other foot back have schooled in good
    00:12:18
    posture here we go you should feel a little off-balance lunges always do that to us so really
    00:12:27
    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
    00:12:33
    kind of really feel that activation again after pregnancy and specifically if you had a c-section like I did you
    00:12:40
    lose some sensation there from the surgery so or just from delivery so we have to really focus to make sure we're
    00:12:49
    firing those muscles we'll go for more four and three last two and one
    00:13:04
    excellent shake that out all right so we're going to go for some triceps so grab both of your dumbbells again I'm
    00:13:10
    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
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    put them together straight up I'm gonna go behind the head or triceps so my elbows are in going here to here
    00:13:24
    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
    00:13:33
    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
    00:13:42
    everything pulled in and again we have one foot back for balance we don't lean into that so really make sure those
    00:13:48
    elbows stay in and breathe and let's go last four four three two and one guy just check that out we're
    00:14:06
    really going to work these triceps to counterbalance our biceps our biceps kind of get overloaded when we have a
    00:14:11
    baby is what are we doing all day Lent holding the baby rocking the baby so these muscles are working hard so it's
    00:14:17
    really good to strengthen those triceps as well so back to that lunge we're going to take it starting in your
    00:14:25
    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
    00:14:30
    here we go drop it down and press breathe good posture abs pulled in again if you need to make it a little smaller
    00:14:44
    totally fine you want to go super deep the lower you get the more we're gonna activate those glutes and hamstrings
    00:14:52
    there we go and we'll go last four press three two and one more could check it out same thing other side
    00:15:08
    now their foot forward roll the shoulders back and drop it down here we go
    00:15:16
    abs pull then drive through that heel so I keep mentioning the heel because we want to push through those toes and get
    00:15:23
    our weight forward on these squats and lunges but we want to make sure that really activate all the muscles
    00:15:30
    especially those glutes and hamstrings which are really strong Yurika last four three two one more relax guys shake that
    00:15:49
    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
    00:15:56
    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
    00:16:06
    core and upper body and lower body on the mat as well elbows in make sure they're not sticking
    00:16:14
    out to the side putting pressure on the shoulders and here we go for four three two and one excellent work guys so drop
    00:16:31
    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
    00:16:39
    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
    00:16:47
    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
    00:16:53
    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
    00:16:59
    backs get overworked when we're reaching to grab the baby or changing diapers this is going to give us a little more
    00:17:04
    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
    00:17:10
    we're going to have the hands and dumbbells directly beneath the shoulders so on all fours you're not back here or
    00:17:15
    here nice and aligned so I'm just going to alternate just bringing it up one at a time also going
    00:17:21
    to help me stabilize and work the abs while we're doing this so really think about pulling that belly button up and
    00:17:28
    towards your spine I know a lot of you might be thinking what I'm thinking we have a little extra skin there things
    00:17:35
    get a little loose and flabby after pregnancy that's all normal we're so glad they do because they allowed us to
    00:17:41
    have babies but really don't worry about that just pull everything in as much as you can not holding your breath and just
    00:17:48
    alternating those rows if you're feeling pretty good pretty strong maybe you've been working out longer in your post
    00:17:54
    Center recovery feel free to take it to those knees you can go here too you're feeling really strong totally
    00:18:01
    fine to come up to full plank I'm not going to do that today because I'm not there yet
    00:18:05
    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
    00:18:12
    you trust me you are still activating your core and working your back muscles from this position whether or not you're
    00:18:19
    on your knees or on your toes one more each side and relax we're gonna go big stretch
    00:18:27
    back Child's Pose reach forward it's a good stretch we should be doing all day I try to do it
    00:18:33
    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
    00:18:41
    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
    00:18:48
    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
    00:18:54
    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
    00:19:00
    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
    00:19:09
    hold everything's pulled in nice and tight I kind of hang out here very long
    00:19:14
    working those obliques well we're also engaging the core pull everything in play button just fine we've got about 5
    00:19:22
    seconds to go keep breathing four three two and one slowly down good and very carefully turn
    00:19:31
    back into your mat with those dumbbells we're going to come back to our row good job guys so nice in alignment relax
    00:19:41
    those shoulders and alternating your row so again up to you you would like to be further back on your knees in this
    00:19:49
    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
    00:19:56
    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
    00:20:05
    getting a lot of wrist pain as well from breastfeeding and again I'm started early in the process my baby's just
    00:20:11
    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
    00:20:21
    more last one and Child's Pose stretch it back good work and then let's go other side with our
    00:20:36
    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
    00:20:43
    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
    00:20:50
    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
    00:20:58
    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
    00:21:07
    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
    00:21:15
    want to do too much too soon and make sure that we're slowly building that strength back and relax
    00:21:24
    excellent work guys stretch it over whoo all right so dumbbells out of the way let's come down slowly on your back so
    00:21:35
    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
    00:21:44
    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
    00:21:48
    really important to engaging those ABS after pregnancy again whether you had c-section or not so the idea being that
    00:21:56
    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
    00:22:03
    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
    00:22:10
    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
    00:22:18
    glute muscles from this position so here here you just want to make sure that you're really using the ABS so this is
    00:22:24
    how we activate we call the TVA or ta transverse abdominus this is our deepest muscle it's underneath the big muscle
    00:22:32
    the rectus abdominis that is what we call the six-pack it's those deep muscles and that is the hardest to work
    00:22:40
    after pregnancy but it's the most important really it's the most important in general when it
    00:22:45
    to working your abs now let's just go a couple more again pulling those hip bones toward the ribcage pressing your
    00:22:53
    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
    00:22:59
    good work alright so we're gonna I'm going to be making other post natal ab workouts
    00:23:06
    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
    00:23:13
    have diastasis which is that further separation of the ABS then you want to avoid traditional ABS exercises
    00:23:19
    everything we're doing today is fine but make sure you're avoiding crunches and things like that until you know you're
    00:23:25
    healing and I'll be making more videos on those later okay so hands by your side I'm
    00:23:30
    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
    00:23:37
    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
    00:23:43
    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
    00:23:50
    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
    00:23:58
    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
    00:24:06
    want to go all the way down just think about pushing that lower back into the ground pulling the navel into the spine
    00:24:13
    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
    00:24:25
    those knees in just a little gentle roll side to side alright so bring those feet down about
    00:24:32
    shoulder width apart we're going to go to a basic bridge so we do this a lot and workouts working glutes and
    00:24:38
    hamstrings we're also going to use this to work the TVA transverse abdominis so hands by the side we're just going to
    00:24:44
    slowly it's starting with that pelvic tilt pulling it up slowly roll up your spine towards those
    00:24:51
    shoulder blades and then start at the top and slowly roll down so feeling each vertebra hit the ground until you get to
    00:24:59
    that tailbone so pelvic tilt pull everything in and up and squeeze so as you get higher into that bridge that's
    00:25:08
    when you're going to engage those glutes and hamstrings with that very first motion pelvic tilt I want you to focus
    00:25:13
    on using those d-pad muscles so not using the glutes until you start to get higher up slowly down and I know if
    00:25:23
    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
    00:25:29
    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
    00:25:36
    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
    00:25:44
    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
    00:25:53
    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
    00:26:05
    good hug those knees in little stretch we've got one more ab exercise and then we are
    00:26:10
    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
    00:26:17
    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
    00:26:25
    then slowly slide it in so you're doing little heel slides sometimes it's a little bit easier if you don't have
    00:26:31
    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
    00:26:40
    deep deep add muscle TVA as we get stronger we'll start bringing the leg off the ground right so if
    00:26:48
    you're feeling really strong or again you're further along in your recovery you can certainly do that but to really
    00:26:54
    activate the TVA let's keep legs on the ground little leg slides try not to go too fast you're not actually
    00:27:03
    sliding you're controlling at the whole way pull everything in there we go and breathe and don't worry guys I'm
    00:27:12
    going to be making more videos so we go along in this process that are really focused on apps because again I know
    00:27:17
    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
    00:27:25
    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
    00:27:37
    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
    00:27:48
    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
    00:27:55
    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
    00:28:05
    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
    00:28:17
    back and then very gently guys we're going to roll over so take your time roll over
    00:28:26
    and we're going to come back into that Child's Pose so we're here Child's Pose big reach in
    00:28:34
    front let those fingertips reach long hips to the back let your head and neck relaxed
    00:28:46
    I can hear my stomach growling let's come up on all fours let's just roll through cat to cow
    00:28:53
    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
    00:29:04
    I would see but we want to make sure that we are staying nourished especially for breast feeding but even if or not
    00:29:14
    that we are staying nourished so we can take care of one more and just slowly move into a seated position let's take
    00:29:26
    those feet here just cross them in the center and just gently take one arm across drop the shoulder roll through
    00:29:34
    the wrist you're almost done others also making sure we're staying hydrated so we just do the whole map
    00:29:46
    section section without a water break but make sure you get some right after and stay hydrated with throughout your
    00:29:52
    day really just to the top big stretch and take it down chin to your chest and one arm reach over scratch suicide so
    00:30:08
    this was the first workout back but again you're making more videos different levels some more advanced some
    00:30:14
    for further along the process and lots of specialty videos for abs pilates getting that core back one big

    Source : Youtube
     


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