• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best Bodybuilding Supplements
      • Best Supplements for Weight Loss
      • Best Creatine
      • Best BCAAs
      • Best Multivitamin for Men
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Magnesium Supplements
      • Athletic Greens AG1 Review
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Train

Mommy Workout: Postpartum Cycle – Week 3, Day 2

This cycle of the Mommy workouts will recondition the body after delivery and improve core strength and stability with bodyweight and kettlebell exercises.

Written by Nicole Crawford Last updated on June 20, 2013

This 12-week cycle of workouts is intended for women who have recently had a baby and have clearance from their doctor to start exercising again. Usually women receive the green light to exercise about four to six weeks after delivery, but your specific time frame may be longer or shorter.

The primary goal of this cycle is to build core strength and stability and recondition your body after the recovery period. To achieve this goal, you will alternate bodyweight exercises, walking or other cardio intervals, and kettlebell workouts. We will also work on improving mobility and flexibility with simple movements like crawling, squatting, and stretching. Finally, the workouts will include a meditation and yoga component to ease stress and aid recovery.

Week 3, Day 2

A. Conditioning Circuit #3

30 minutes, alternate 2 min. fast pace, 1 min. slow pace

B. Mobility/Flexibility Workout #2

  • Inchworm x 1 minute
  • Seated Hamstring Stretch x 30 seconds
  • Glute Stretch x 30 seconds (Lie on your back and cross your right leg over your left knee. Wrap your fingers around your left thigh and gently pull back toward your chest.)
  • Shoulder Rolls x 20 front/back
  • Chest Opener x 20 (Hold a PVC pipe or broomstick with a wide grip at hip level. Open your chest and rotate the pipe until it is behind your body, then bring it back to the original position. Keep your elbows straight.)
  • Neck Rolls x 20

About Nicole Crawford

Nicole's passion is helping women stay active and strong during and after pregnancy. She is a mom of four and RYT 200 certified yoga instructor. Nicole is also a certified personal trainer and women's fitness specialist (NASM) and completed the AFPA's pre- and post-natal fitness specialist program in 2009. She is also completing DONA International's requirements to become a certified birth doula.

A bookworm and lover of research at heart, Nicole has her Masters degree in philosophy from the University of Leuven, Belgium, where she wrote her thesis on the ancient Greek characterization of nature and movement. She loves running, kettlebells, dance, and yoga. The primary obstacles to her own fitness are her love for books, homebrewed beer, and good food.

View All Articles

Recommended Articles

shutterstock29901022
Mommy Workout: Postpartum Cycle – Week 12, Day 3
shutterstock137461535
Mommy Workout: Postpartum Cycle – Week 12, Day 2
shutterstock97979711
Mommy Workout: Postpartum Cycle – Week 12, Day 1
shutterstock149879270
Mommy Workout: Postpartum Cycle – Week 11, Day 3

Primary Sidebar

Latest Articles

Regan Grimes Kicks Off 2023 Mr. Olympia Prep With Grueling Back and Biceps Workout

Best Massage Guns for Runners, Back Pain, Under $100, and More (2023)

CrossFit Games Athletes, Powerlifting Champion Among Big Names to Join Gladiator TV Series Reboot 

Best Functional Trainers of 2023 for Small Spaces, With Smith Machines, and More

Latest Reviews

Pure Protein, Jacked Factory, and RXBAR protein bars on a red background

Best Protein Bars for Weight Loss, Muscle Gain, and More (2023)

Best Magnesium Supplements of 2023 for Better Sleep, Leg Cramps, and More

Best Budget Barbells of 2023 for CrossFit, Powerlifting, and More

Best Cable Machines for Home Gyms of 2023 (Wall-Mounted, Compact, Budget-Friendly)

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About