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Mommy Workout: Postpartum Cycle – Week 9, Day 1

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 Oct 20, 2022

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 9, Day 1

A. Bodyweight Circuit #3

Inchworm 1 min.

Flying Lunges x 10

Side Plank 30 sec.

Bodyweight Squats x 8

Unweighted One-Legged Deadlift x 10 R/L

B. Mobility/Flexibility Workout #1

20 minute walk

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.

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