Aim to sleep for 30 minutes more than usual during this part of your cycle.

If cramps make exercise seem unbearable, opt for total rest or a gentle walk.

Days One and Two

Complete rest

Day Three

30 minute walk

Day Four

Complete rest OR Bodyweight Workout 1:

Push ups x 5-8 – slow and controlled, keep elbows close to sides

Hip Thrust x 20 – slow and controlled

Hold knees to chest for 30 seconds

Russian Twist x 10

Squat x 10

Forward Bend, ragdoll up to standing x 10

Day Five

Complete rest OR yoga Series 1:

All poses for five deep breaths unless otherwise noted:

Bound angle pose

Seated forward bend

Child’s pose

Thread the needle

Child’s pose

Pigeon pose with bolster

Seated forward bend

Bridge pose

Child’s pose

Savasana – 10 minutes

Days Six and Seven: Transition to End of Follicular Phase

• Energy levels may increase. If not, stick with walking or repeat Yoga Series 1 or Bodyweight Workout 1.

Day Six

30 minute walk

OR

Practice an exercise you are working on – pull ups, push ups, pistols, or weight lifting movements with moderate weight (no more than 70% max) for 20 minutes.

Day Seven

Sport day – practice your sport, but keep intensity low.

Click on the number below that corresponds to the week of training you’re in.

Week Two: End of follicular phase and ovulation

As the follicular phase ends, luteinizing hormone (LH) production and estrogen (E) production both increase sharply to prepare for the release of an egg. That means you should be itching to work out during this week.

We’ll keep workout frequency low during week two, with two days of total rest and one light day, but your workouts will be noticeably more intense this week than they were last week.

Monday (Day 8)

30 minutes of jogging, swimming, rowing, or other cardio

Tuesday (Day 9)

Upper Body Workout

A. Press/Pull

Repeat this entire sequence five times:

1 one-arm kettlebell press, per side

1 pull up

2 presses per side

2 pull ups

3 presses per side

3 pull ups

4 presses per side

4 pull ups

5 presses per side

5 pull ups

Notes

The presses should be done with a weight you can press for 8 reps with moderate difficulty.

Feel free to modify pull ups as needed.

Rest as needed throughout the entire workout.

B. Farmer’s Walks – max distance, 3 rounds. Rest as needed.

Wednesday (Day 10)

Sport day – activity of your choice at max intensity. Go all out and have fun.

Thursday (Day 11)

Rest day

Friday (Day 12)

Lower Body

A. 5 minutes jump rope

B.

5 Rounds:

• Single Leg Deadlift x 10 per side
• Pistol x 5 per side
• Walking Lunges x 20
• Front Squat x 8 – 10

C.

3X 400m sprint – try to beat your best time with each attempt.

Saturday (Day 13)

Light day – go for a hike, take a light jog, or do yoga for one hour today.

Sunday (Day 14 – Ovulation)

Rest day

Click on the number below that corresponds to the week of training you’re in.

Week Three: End of Ovulation; Beginning of Luteal Phase

Week three is a transitional phase that marks the end of ovulation and the beginning of the final stage of your cycle, known as the luteal phase. We will take advantage of increased levels during the final stages of ovulation with two sport days. As you ease into the luteal phase, the emphasis will be on yoga and moderate intensity cardio workouts.

Monday (Day 15 – Ovulation)

Sport day – activity of your choice at moderate intensity.

Tuesday (Day 16 – Ovulation)

Sport day – activity of your choice at moderate intensity.

Wednesday (Day 17 – Ovulation, Beginning of Luteal Phase)

Rest day

Thursday (Day 18 – Luteal Phase)

A. 2 mile hike, outside at a moderate intensity. Add running intervals if you feel up to it – 1 minute run, 30 seconds walk.

B. Yoga Series 1:

All poses for five deep breaths unless otherwise noted:

• Bound angle pose
• Seated forward bend
• Child’s pose
• Thread the needle
• Child’s pose
• Pigeon pose with bolster
• Seated forward bend
• Bridge pose
• Child’s pose
• Savasana – 10 minutes

Friday (Day 19 – Luteal Phase)

Bodyweight Workout 1:

3 Rounds – rest as needed and take your time with this workout.

• Push ups x 5-8 – slow and controlled, keep elbows close to sides
• Hip Thrust x 20 – slow and controlled
• Hold knees to chest for 30 seconds
• Russian Twist x 10
• Squat x 10
• Forward Bend, ragdoll up to standing x 10

Saturday (Day 20 – Luteal Phase)

Active rest day – walk for one hour today, but make it enjoyable and leisurely.

Sunday (Day 21 – Luteal Phase)

45 minutes of cardio activity of your choice – running, rowing, swimming, or cardio equipment at the gym. Keep a moderate pace.

OR

Sport day – focus on technique today and keep the intensity light.

Click on the number below that corresponds to the week of training you’re in.

Week Four: End of Luteal Phase

Week four marks the end of the luteal phase, the stage so many women associate with PMS symptoms. If you experience PMS symptoms during this week, feel free to modify the workouts to fit your own needs. The focus this week will be longer, moderate-intensity bouts of exercise and sports practice.

Monday (Day 22)

Rest day

Tuesday (Day 23)

45 minutes of cardio activity of your choice – running, rowing, swimming, or using cardio equipment at the gym. Keep a moderate pace.
OR

Sport day – activity of your choice at moderate intensity.

Wednesday (Day 24)

3 mile hike, outside at a moderate intensity. Add running intervals if you feel up to it – 1 minute run, 25 seconds walk.

Thursday (Day 25)

Yoga Series 1:

All poses for five deep breaths unless otherwise noted:

• Bound angle pose
• Seated forward bend
• Child’s pose
• Thread the needle
• Child’s pose
• Pigeon pose with bolster
• Seated forward bend
• Bridge pose
• Child’s pose
• Savasana – 10 minutes

Friday (Day 26)

Upper Body Workout

A. Press/Pull

Repeat this entire sequence five times:
1 one-arm kettlebell press, per side
1 pull up

2 presses per side
2 pull ups

3 presses per side
3 pull ups

4 presses per side
4 pull ups

5 presses per side
5 pull ups

Notes
The presses should be done with a weight you can press for 8 reps with moderate difficulty.
Feel free to modify pull ups as needed.
Rest as needed throughout the entire workout.

B. Farmer’s Walks – max distance, 3 rounds. Rest as needed.

Compare how you felt and performed during this workout to how you felt when you first performed it during week one of your cycle. What changes, if any, did you notice?

Saturday (Day 27)

Active rest day – walk for one hour today, but make it enjoyable and leisurely.

Sunday (Day 28)

Sport day – have fun playing your sport or activity of choice for one hour at moderate intensity.

Click on the number below that corresponds to the week of training you’re in.

Week Five: Beginning of Second 28-Day Cycle

Days One Through Five: Menstruation

Aim to sleep for 30 minutes more than usual during this part of your cycle.
If cramps make exercise seem unbearable, opt for total rest or a gentle walk.

Days One and Two

Sport day – play a sport or other activity of your choice for 30 minutes at moderate intensity.

Day Three

45 minute run/walk – intervals of 1 minute run, 2 minutes brisk walk

Day Four

Kettlebell Workout 1 – use a weight you can comfortably press for 8 – 10 reps.

5 Rounds:

• Pull ups – ladders of 1 (Round 1), 2 (Round 2), 3 (Round 3), 4 (Round 4), 5 (Round 5)
• 25 KB swings per side
• 10 KB thrusters per side
• Push ups x 10
• Side plank x 30 seconds per side
• Rest in child’s pose for 1 minute between rounds

Day Five

Yoga Series 1:

3 Rounds, all poses for five deep breaths unless otherwise noted:

• Bound angle pose
• Seated forward bend
• Child’s pose
• Thread the needle
• Child’s pose
• Pigeon pose with bolster
• Seated forward bend
• Bridge pose
• Child’s pose
• Downward Dog
• Warrior I
• Triangle
• Warrior I
• Downward Dog
• Plank x 30 seconds
• Child’s Pose
• Savasana – 10 minutes

Days Six and Seven: Transition to End of Follicular Phase

Rest day

Day Six

45 minute jog/walk – intervals of 1 minute jog, 2 minutes brisk walk

OR

Practice an exercise you are working on – pull ups, push ups, pistols, or weight lifting movements with moderate weight (no more than 70% max) for 20 minutes. Compare your performance to your workout on the first day of the first 28-day cycle.

Day Seven

Sport day – practice your sport for 30 minutes at moderate intensity

Click on the number below that corresponds to the week of training you’re in.

Week Six: End of Follicular Phase and Ovulation

Day Eight

Sport day – practice your sport for 45 minutes to an hour. Go all out.

Day Nine

Active rest day – hike or walk for one hour today

Day Ten

A. Press/Pull/Row –
Use the same weight you used during the last phase (Day 9 of Phase 1). Note any changes in how you feel.

Repeat this entire sequence five times:
1 one arm kettlebell press per side
1 pull up
1 row per side

2 presses per side
2 pull ups
2 rows per side

3 presses per side
3 pull ups
3 rows per side

4 presses per side
4 pull ups
4 rows per side

5 presses per side

5 pull ups

5 rows per side

Notes:
The presses should be done with a weight you can press for 8 reps with moderate difficulty. Feel free to modify pull ups as needed. Rest as needed throughout the entire workout.

B. Farmer’s Walks – max distance, 3 rounds. Rest as needed.

Day Eleven

30 minute light jog

Day Twelve

Full Body Day:

A. 5 Turkish Get Ups – take your time on these

B.
3 Rounds:

• Single Leg Deadlift x 10 per side
• Pistol x 5 per side
• Walking Lunges x 20
• Front Squat x 8 – 10
• Pull Up x 5
• Clean and Press x 5-8
• Push Up x 10

C.
3X 400m sprint – try to beat your best time with each attempt.

Day Thirteen

Sport day

Day Fourteen

Rest day

Click on the number below that corresponds to the week of training you’re in.

Week Seven: End of Ovulation, Beginning of Luteal Phase

Day Fifteen

Sport day – practice your sport for 45 minutes to an hour. Go all out.

Day Sixteen

Run/walk 5k

Day Seventeen

Rest day

Day Eighteen

Bodyweight Workout:

4 Rounds – rest as needed and take your time with this workout.

• Push ups x 5-8 – slow and controlled, keep elbows close to sides
• Hip Thrust x 20 – slow and controlled
• Hold knees to chest for 30 seconds
• Russian Twist x 10
• Squat x 10
• Forward Bend, ragdoll up to standing x 10

Day Nineteen

Sport day

Day Twenty

Run/walk 30 minutes – 1 minute run, 1 minute walk

Day Twenty-one

Active rest day – walk or practice technique/skill work for one hour

Click on the number below that corresponds to the week of training you’re in.

Week Eight: End of Luteal Phase

Day 22

Yoga Series 1:
All poses for five deep breaths unless otherwise noted:

• Bound angle pose
• Seated forward bend
• Child’s pose
• Thread the needle
• Child’s pose
• Pigeon pose with bolster
• Seated forward bend
• Bridge pose
• Child’s pose
• Savasana – 10 minutes

Day 23

Sport Day – practice your sport for 1 hour

Day 24

Rest Day

Day 25

Short Bodyweight Workout:
5 Rounds:

• Jump rope 2 minutes
• Push ups x 10
• Australian pull up x 10
• Side plank x 30 seconds R/L
• Pistols x 5 R/L

30 minutes skill work

Day 26

Sport day

Day 27

Active rest – walk for one hour today

Day 28

Kettlebell Workout 1 – use a weight you can comfortably press for 8 – 10 reps.
5 Rounds:

• 25 KB swings per side
• 10 KB thrusters per side
• Push ups x 10
• Goblet squat x 10
• Side plank x 30 seconds per side
• Rest in child’s pose for 1 minute between rounds

Click on the number below that corresponds to the week of training you’re in.

Week Nine: Beginning of Follicular Phase

Day One

A. Press/Pull/Row/Squat
Use the same weight you used during the last phase (Day 10 of Phase 2). Note any changes in how you feel.

Repeat this entire sequence five times:
1 one arm kettlebell press per side
1 pull up
1 row per side

2 presses per side
2 pull ups
2 rows per side

3 presses per side
3 pull ups
3 rows per side

4 presses per side
4 pull ups
4 rows per side

5 presses per side
5 pull ups
5 rows per side

Notes
The presses should be done with a weight you can press for 8 reps with moderate difficulty.
Feel free to modify pull ups as needed.
Rest as needed throughout the entire workout.

Day Two

Sport day – play your sport for 1 hour

Day Three

Active rest – Walking or easy run for 45 minutes

Day Four

Full Body Day:

A. 5 Turkish Get Ups – take your time on these

B.
3 Rounds:

• Single Leg Deadlift x 10 per side
• Pistol x 5 per side
• Walking Lunges x 20
• Front Squat x 8 – 10
• Pull Up x 5
• Clean and Press x 5-8
• Push Up x 10

C.
3X 400m sprint – try to beat your best time with each attempt.
Compare how you feel today to the workout you did on day 12 of phase 2.

Day Five

Yoga Series 1:
All poses for five deep breaths unless otherwise noted:

• Bound angle pose
• Seated forward bend
• Child’s pose
• Thread the needle
• Child’s pose
• Pigeon pose with bolster
• Seated forward bend
• Bridge pose
• Child’s pose
• Savasana – 10 minutes

Day Six

Rest day

Day Seven

45 minutes jog/walk

Click on the number below that corresponds to the week of training you’re in.

Week Ten: End of Follicular Phase, Ovulation

Day Eight

Sport day – play your sport for 45 minutes

Day Nine

Upper Body – same workouts as Phase 1, Week 2. If you’ve been following this program you may be able to increase the weight on the presses by 3-5lbs at minimum.

A. Press/Pull
Repeat this entire sequence five times:
1 one-arm kettlebell press, per side
1 pull up

2 presses per side
2 pull ups

3 presses per side
3 pull ups

4 presses per side
4 pull ups

5 presses per side
5 pull ups

Notes
The presses should be done with a weight you can press for 8 reps with moderate difficulty.
Feel free to modify pull ups as needed.
Rest as needed throughout the entire workout.

B. Farmer’s walks – max distance, 3 rounds. Rest as needed.

Day Ten

30 minute jog

Day Eleven

Rest

Day Twelve

Sport day – play your sport for 1 hour

Day Thirteen

Kettlebell Workout 1 – use a weight you can comfortably press for 8 – 10 reps.

5 Rounds:

• Pull ups – ladders of 1 (Round 1), 2 (Round 2), 3 (Round 3), 4 (Round 4), 5 (Round 5)
• 25 KB swings per side
• 10 KB thrusters per side
• Push ups x 10
• Side plank x 30 seconds per side
• Rest in child’s pose for 1 minute

Day Fourteen

Sport day – play your sport for 1 hour

Click on the number below that corresponds to the week of training you’re in.

Week Eleven: Beginning of Follicular Phase

Day Fifteen

Rest

Day Sixteen

Run/walk – 30 seconds run/30 seconds walk

Day Seventeen

Sport day – play your sport for 45 minutes

Day Eighteen

Bodyweight Workout:

4 Rounds – rest as needed and take your time with this workout.

• Push ups x 5-8 – slow and controlled, keep elbows close to sides
• Hip Thrust x 20 – slow and controlled
• Hold knees to chest for 30 seconds
• Russian Twist x 10
• Squat x 10
• Forward Bend, ragdoll up to standing x 10

Day Nineteen

Active rest – 1 hour walk or 30 minute easy jog

Day Twenty

Sport day – play your sport for 45 minutes

Day 21

2 mile hike

Yoga Series 1:
All poses for five deep breaths unless otherwise noted:

• Bound angle pose
• Seated forward bend
• Child’s pose
• Thread the needle
• Child’s pose
• Pigeon pose with bolster
• Seated forward bend
• Bridge pose
• Child’s pose
• Savasana – 10 minutes

Click on the number below that corresponds to the week of training you’re in.

Week Twelve: Beginning of Follicular Phase

Day 22

Rest day

Day 23

Short Bodyweight Workout:
5 Rounds:

• Jump rope 2 minutes
• Push ups x 10
• Australian pull up x 10
• Side plank x 30 seconds R/L
• Pistols x 5 R/L

30 minutes skill work

Day 24

Sport day – play your sport for 1 hour

Day 25

Skill work – 30 minutes.
Practice an exercise you are working on – pull ups, push ups, pistols, or weight lifting movements with moderate weight (no more than 70% max) for 20 minutes.

Day 26

Active rest day – 1 hour walk or 30 minute easy run

Day 27

?Easy sport day

Day 28

Rest

Click on the number below that corresponds to the week of training you’re in.

The post Trying to Conceive? Exercise to Optimize Fertility appeared first on Breaking Muscle.

Phase 1: Supine Exercise and Walking Focus
This two-week phase focuses on reconnecting with the transverse abdominal muscles with simple supine exercises you can do in bed. You will also work up to twenty minutes of walking each day. In meditation the focus is processing your birth experience and addressing any fears or anxiety you might have about your birth experience and life with a newborn.

A. Supine Exercises

• Belly Breathing x 10 breaths: Breathe deeply and focus on expanding through the diaphragm. When you exhale, draw your navel in toward your spine.
• Leg Slides x 5 per side – Lie in bed with your knees bent. Slowly slide one leg out until it is fully extended, then draw it back to the starting position. Repeat on the other side.
• Pelvic Tilt x 10 – With your knees bent, raise your pelvis off the bed and lower right away. Repeat.

B. Walking

Walk for 3 minutes, then rest for 2 minutes. Walk for 3 more minutes. Repeat at least once more later in the day.

C. Meditation
As a mom, doula, and pre/postnatal trainer I’ve found that processing your birth experience goes a long way in gaining peace and acceptance after having a baby. Women who have had c-sections sometimes feel regret or a lack of involvement in their birth, and meditation can help heal those feelings.

For this meditation find a quiet place to sit or lie down. Close your eyes and count ten slow breaths, in and out. Quiet your mind and prepare to ask yourself these questions:

• What emotions do I feel when I think about my child’s birth

• Do I feel any guilt or regret about any aspects of the birth?
• Have I accepted these aspects?

From here, complete the Shifting Perspectives Meditation.

Week 1, Day 2

A. Supine Exercises

• Belly Breathing x 12 breaths: Breathe deeply and focus on expanding through the diaphragm. When you exhale, draw your navel in toward your spine.
• Leg Slides x 8 per side: Lie in bed with your knees bent. Slowly slide one leg out until it is fully extended, then draw it back to the starting position. Repeat on the other side.
• Pelvic Tilt x 12: With your knees bent, raise your pelvis off the bed and lower. Repeat.
• Rolling Over x 3 per side: You want to avoid the jackknife movement after a c-section to get out of bed. Instead, practice rolling from side to side. Lie on your back and place a pillow over your incision site. Slowly shift your weight to the right and stack your legs on top of each other. Push your upper body up with your lower elbow, then relax. Rest here for a minute, then repeat on the left side.

B. Walking

Walk for 3 minutes, then rest for 2 minutes. Walk for 3 more minutes. Repeat at least once more later in the day.

C. Meditation
Repeat the meditation from Day 1, but focus this time on any anxieties you have about raising a baby and transitioning into motherhood. Maybe you feel anxious about going to work, lack of sleep, or regaining your strength. Whatever it is, focus on accepting the challenge and working through it during your meditation practice.

Week 1, Day 3

A. Supine Exercises

• Belly Breathing x 12 breaths: Breathe deeply and focus on expanding through the diaphragm. When you exhale, draw your navel in toward your spine.
• Leg Slides x 8 per side: Lie in bed with your knees bent. Slowly slide one leg out until it is fully extended, then draw it back to the starting position. Repeat on the other side.
• Pelvic Tilt x 12: With your knees bent, raise your pelvis off the bed and lower. Repeat.
• Rolling Over x 3 per side: You want to avoid the jackknife movement after a c-section to get out of bed. Instead, practice rolling from side to side. Lie on your back and place a pillow over your incision site. Slowly shift your weight to the right and stack your legs on top of each other. Push your upper body up with your lower elbow, then relax. Rest here for a minute, then repeat on the left side.

B. Walking
Walk for 4 minutes, rest for 2 minutes, then walk 4 more minutes. Repeat at least once later in the day.

C. Meditation
Sit in a quiet place and take five deep breaths to center yourself. Close your eyes and visualize your baby. Think about the things you love most about him or her – the movements, the faces, the noises. Breathe deeply for five minutes and simply feel gratitude, for a safe delivery, healthy baby, and whatever is on the horizon.

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

Phase 1: Supine Exercise and Walking Focus
This two-week phase focuses on reconnecting with the transverse abdominal muscles with simple supine exercises you can do in bed. You will also work up to twenty minutes of walking each day. In meditation the focus is processing your birth experience and addressing any fears or anxiety you might have about your birth experience and life with a newborn.

A. Supine Exercises

• Belly Breathing x 15 breaths: Breathe deeply and focus on expanding through the diaphragm. When you exhale, draw your navel in toward your spine.
• Leg Slides x 10: Lie in bed with your knees bent. Slowly slide both legs out until they are fully extended, then draw them back to the starting position. Repeat.
• Pelvic Tilt with Bracing x 12: Inhale and with your knees bent, raise your pelvis off the bed and lower. As you lower, exhale and draw your navel to your spine. Repeat.
• Rolling Over x 5 per side: You want to avoid the jackknife movement after a c-section to get out of bed. Instead, practice rolling from side to side. Lie on your back and place a pillow over your incision site. Slowly shift your weight to the right and stack your legs on top of each other. Push your upper body up with your lower elbow, and hold this top position for 10 seconds. Relax and rest here for a minute, then repeat on the left side.

B. Walking

Walk for 5 minutes, rest for 3 minutes, then walk 5 more minutes. Repeat at least once later in the day.

C. Meditation
Chances are your baby has his or her days and nights mixed up. This will not last forever, but it is challenging. Do this meditation before bed to relieve any stress or anxiety from the day: Restful Sleep Meditation

Week 2, Day 2

A. Supine Exercises

• Belly Breathing x 15 breaths: Breathe deeply and focus on expanding through the diaphragm. When you exhale, draw your navel in toward your spine.
• Leg Slides x 15: Lie in bed with your knees bent. Slowly slide both legs out until they are fully extended, then draw them back to the starting position. Repeat.
• Pelvic Tilt with Bracing x 15: Inhale and with your knees bent, raise your pelvis off the bed and lower. As you lower, exhale and draw your navel to your spine. Repeat.
• Rolling Over x 8 per side: You want to avoid the jackknife movement after a c-section to get out of bed. Instead, practice rolling from side to side. Lie on your back and place a pillow over your incision site. Slowly shift your weight to the right and stack your legs on top of each other. Push your upper body up with your lower elbow, and hold this top position for 10 seconds. Relax and rest here for a minute, then repeat on the left side.

B. Walking

Walk for 5 minutes, rest for 2 minutes, then walk 5 more minutes. Repeat at least once later in the day.

C. Meditation
This meditation is modified and is taken from the book “Bountiful, Beautiful, Blissful” by Gurmukh:

Exercise for Strong, Loving Arms: Sit cross-legged on the floor (use support if needed) and stretch your arms out to the front of you. Press your palms together and keep your arms parallel to the ground. Inhale and open your arms, feeling your lungs expand. Stretch as far as you can comfortably go. On the exhale, bring your arms back to center. Continue for ten deep breaths.

Week 2, Day 3

A. Supine Exercises

• Belly Breathing x 20 breaths: Breathe deeply and focus on expanding through the diaphragm. When you exhale, draw your navel in toward your spine.
• Leg Slides x 20: Lie in bed with your knees bent. Slowly slide both legs out until they are fully extended, then draw them back to the starting position. Repeat. Rest as needed.
• Pelvic Tilt with Bracing x 15: Inhale and with your knees bent, raise your pelvis off the bed and lower. As you lower, exhale and draw your navel to your spine. Repeat.
• Rolling Over x 10 per side (when you wake up and before you go to sleep): You want to avoid the jackknife movement after a c-section to get out of bed. Instead, practice rolling from side to side. Lie on your back and place a pillow over your incision site. Slowly shift your weight to the right and stack your legs on top of each other. Push your upper body up with your lower elbow, and hold this top position for 10 seconds. Relax and rest here for a minute, then repeat on the left side.

B. Walking

Walk for 5 minutes, rest for 1 minute, then walk 5 more minutes. Repeat at least once later in the day.

C. Meditation
Chances are your baby has his or her days and nights mixed up. This will not last forever, but it is challenging. Do this meditation before bed to relieve any stress or anxiety from the day: Restful Sleep Meditation

Click on the number below that corresponds to the week of training you’re in.

Phase 2: Week 3, Day 1

Phase 2: Upright Exercise and Walking Focus
This two-week phase focuses on reconnecting with the transverse abdominal muscles while also transitioning into upright exercise. You will work up to 35 minutes of walking each day. In meditation the focus is healing, accepting the changes that come with the birth of a new baby, and reconnecting with your breath.

A. Upright Exercises

Do all the following exercises with as little pause between them as is comfortable.

• Belly Breathing x 20 breaths: Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine.
• Leg Raises x 20 (10/side): Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Leg Circles x 40 (20/side): Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
• Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.

B. Walking

• Walk for 10 minutes, rest for 5 minutes, then walk 10 more minutes.
• Walk for 5 minutes, rest for 2 minutes, then walk 5 more minutes.

C. Meditation
The incision site can cause pain and discomfort for some time after delivery. I had incision-related complications after my second c-section and it took almost three months for it to heal completely. Even if your incision is healing beautifully, chances are it still causes discomfort from time to time. This meditation is meant to aid in the healing process, particularly if your incision is taking longer than usual to heal or if your c-section was unexpected or unplanned.

Sit in a quiet space and gently place your hand over your incision site. Do not apply pressure, but simply tune into how it feels. Imagine your baby emerging from the incision site at his or her birth. Be grateful for this scar and for a safe delivery. If this reflection creates a positive sense of gratitude, stay here for ten deep breaths. If you feel any sense of resentment or disappointment surrounding your scar, move on to the Shifting Perspectives Meditation.

Week 3, Day 2

A. Upright Exercises

Do all the following exercises with as little pause between them as is comfortable.

• Belly Breathing x 25 breaths: Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine.
• Leg Raises x 15/side: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Leg Circles x 20/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
• Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.

B. Walking

• Walk for 10 minutes, rest for 3 minutes, then walk 10 more minutes.
• Walk for 6 minutes, rest for 2 minutes, then walk 6 more minutes.

C. Meditation

This is a beautiful meditation for new mothers seeking a bit of quiet and stillness: Wisdom Meditation

Week 3, Day 3

A. Upright Exercises

Do all the following exercises with as little pause between them as is comfortable.

• Belly Breathing x 25 breaths: Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine.
• Leg Raises x 15/side: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Leg Circles x 20/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
• Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.

B. Walking

• Walk for 12 minutes, rest for 3 minutes, then walk 12 more minutes.
• Walk for 10 minutes, rest for 3 minutes, then walk 10 more minutes.

C. Meditation

In the first few weeks after giving birth it can be difficult to accept help from others. Take a moment to sit in stillness and think about any events from the day that caused you to feel stressed or anxious. Ask yourself if there is a way you can reach out and ask for help in these areas.

Complete your meditation practice by clearing your mind the a brief 5 Minute Meditation Practice.

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

A. Upright Exercises

Do all the following exercises with as little pause between them as is comfortable.

• Broomstick Good Morning x 10: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
• Leg Raises x 20/side: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Leg Circles x 25/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
• Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.

B. Walking

• Walk for 12 minutes, rest for 3 minutes, then walk 12 more minutes.
• Walk for 5 minutes, rest for 3 minutes, then walk 5 more minutes.

C. Meditation

Take some time at the end of the day to tune into any stress you might be carrying in your body. Sit quietly and take ten deep breaths. With each breath, identify areas of stress and tension and try to release the tension with your exhale. Conclude this meditation with the Neck and Shoulder Release Practice.

Week 4, Day 2

A. Upright Exercises

Do all the following exercises with as little pause between them as is comfortable.

• Broomstick Good Morning x 12: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
• Leg Raises x 20/side: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Leg Circles x 25/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
• Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.

B. Walking

• Walk for 15 minutes, rest for 5 minutes, then walk 15 more minutes.
• Walk for 5 minutes, rest for 3 minutes, then walk 5 more minutes.

C. Meditation

Chakra Meditation: Muladhara Root Chakra

Week 4, Day 3

A. Upright Exercises

Do all the following exercises with as little pause between them as is comfortable.

• Broomstick Good Morning x 15: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
• Leg Raises x 25/side: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Leg Circles x 25/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
• Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.

B. Walking

• Walk for 15 minutes, rest for 3 minutes, then walk 15 more minutes.
• Walk for 5 minutes, rest for 2 minutes, then walk 5 more minutes.

C. Meditation

Use the Broaden Your Horizons Meditation to reflect on your new role as a mother.

Click on the number below that corresponds to the week of training you’re in.

Week 5, Day 1

Phase 3: Walking Focus 1
During this phase you will begin walking with baby in the stroller, assuming you have your doctor’s appproval. If not, walk without the stroller. Take it slow and rest as needed. Meditation exercises focus on energizing stagnant energy and revitalizing your core.

A. Upright Exercises

Do all the following exercises with as little pause between them as is comfortable.

2 Rounds:

• Broomstick Good Morning x 15: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
• Leg Raises x 25/side: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Leg Circles x 25/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
• Bridge x 10: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support.
• Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.

B. Walking

Walk for 15 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace.

C. Meditation

Use this exercise from Shakta Kaur Khalsa’s book Bountiful, Beautiful, Blissful to energize your spine:

• Sit in Easy Pose on the floor, holding your ankles and breathing deeply for five deep breaths.
• Flex your spine forward and lift your chest up as you inhale and expand through your ribcage.
• Exhale and flex your spine backwards. Keep your head level.
• Repeat this movement for three minutes.

Week 5, Day 2

A. Upright Exercises

Do all the following exercises with as little pause between them as is comfortable.

2 Rounds:

• Broomstick Good Morning x 15: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
• Leg Circles x 25/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
• Bridge x 10: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support.
• Downward Dog x 30 seconds: Come into Downward Dog and hold this pose for 30 seconds, breathing deeply throughout. Rest in Child’s Pose if you need to break this into smaller increments.
• Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.

B. Walking

Walk for 20 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace.

C. Meditation

Take 10 minutes in the morning and 10 minutes in the evening to calm your mind with a Wave Flow Meditation.

Week 5, Day 3

A. Upright Exercises

Do all the following exercises with as little pause between them as is comfortable.

2 Rounds:

• Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
• Leg Circles x 25/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
• Bridge x 15: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support.
• Downward Dog x 45 seconds: Come into Downward Dog and hold this pose for 30 seconds, breathing deeply throughout. Rest in Child’s Pose if you need to break this into smaller increments.
• Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.

B. Walking

Walk for 25 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace.

C. Meditation

Sit in Easy Pose for 5 deep breaths. Come into Hero’s Pose by moving onto your knees and relax until your feet are slightly wider than hip width, with your knees together. Take 10 deep breaths and meditate on the progress you have made in these last five weeks. What struggles have you overcome? Focus on the positive steps you’ve taken as a new mother and toward recovering from birth.

Click on the number below that corresponds to the week of training you’re in.

Week 6, Day 1

Phase 3: Walking Focus 1
During this phase you will begin walking with baby in the stroller, assuming you have your doctor’s appproval. If not, walk without the stroller. Take it slow and rest as needed. Meditation exercises focus on energizing stagnant energy and revitalizing your core.

A. Upright Exercises

Do all the following exercises with as little pause between them as is comfortable.

3 Rounds:

• Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
• Leg Raises x 20 Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Leg Circles x 15/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
• Bridge x 10: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support.
• Modified Bird/Dog x 5/side: Place a stability ball against a wall. Come onto your hands and knees and lean back into the stability ball. Raise your right arm for 10 seconds, then lower. Repeat on the left side.

B. Walking

Walk for 25 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace.

C. Meditation

As a new mom it can be difficult to focus on the present moment. It’s easy to get caught up in anxiety about the future or the many things on the daily to do list. Take 10 minutes and stand in Mountain Pose. Breathe deeply and allow your mind to be still as you count 10 breaths. When thoughts or anxieties about the future enter your mind, exhale and start again from 1.

Week 6, Day 2

A. Upright Exercises

Do all the following exercises with as little pause between them as is comfortable.

3 Rounds:

• Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft
• bend in your knees when you do this exercise.
• Leg Raises x 20 Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Leg Circles x 15/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
• Bridge x 10: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support.
• Modified Bird/Dog x 5/side: Place a stability ball against a wall. Come onto your hands and knees and lean back into the stability ball. Raise your right arm for 10 seconds, then lower. Repeat on the left side.

B. Walking

Walk for 25 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace.

C. Meditation

Before bed, set aside 10 minutes for a letting go meditation. Although a newborn can keep you awake at night, so can your own thoughts about what you didn’t accomplish that day. Make a list of all the things you were unable to finish by the end of the day. Once you have a list, breathe deeply as you think about each item, one at a time. Just like you breathe through pain, breathe through each thought and let go of any anxiety you have about each item. When your mind feels free and unburdened, sit back in Child’s Pose for 10 deep breaths before you go to bed.

Week 6, Day 3

A. Upright Exercises

Do all the following exercises with as little pause between them as is comfortable.

3 Rounds:

• Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft
• bend in your knees when you do this exercise.
• Leg Raises x 20 Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Leg Circles x 15/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
• Bridge x 10: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support.
• Modified Bird/Dog x 5/side: Place a stability ball against a wall. Come onto your hands and knees and lean back into the stability ball. Raise your right arm for 10 seconds, then lower. Repeat on the left side.

B. Walking

Walk for 30 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace.

C. Meditation

As stressful and demanding as it can be, motherhood should be a source of joy. Focus on fostering on joy in your life with the Creating Joy Meditation.

Click on the number below that corresponds to the week of training you’re in.

Phase 4: Week 7, Day 1

Phase 4: This two-week phase concludes the restorative cycle with longer walks, energizing meditations, and exercises to build endurance and stability.

2 Rounds:

• Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
• Leg Raises x 20: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Bridge w/knee to chest x 10: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support. If you feel ready, draw your right leg into your chest when you raise your hips, and lower with your hips. Repeat with the left side.
• Modified Bird/Dog x 5/side: Place a stability ball against a wall. Come onto your hands and knees and lean back into the stability ball. Raise your right arm for 10 seconds, then lower. Repeat on the left side.
• Wall Plank Hold x 30 seconds
• Downward Dog x 30 seconds

B. Walking

Walk for 45 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace. You can break this long walk into two sessions if necessary.

C. Meditation

Start your morning by setting an intention. Sit in a wide-legged straddle position, holding your spine erect. Extend your arms out to your sides for 10 deep breaths. As you inhale and exhale, set an intention for your day. It doesn’t have to be detailed and specific – instead, focus on a more general goal like maintaining a positive state of mind or accepting help from others. Hold your intention in mind throughout your day.

Week 7, Day 2

hase 4, Week 7, Day 2

2 Rounds:

• Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
• Leg Raises x 20: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Bridge w/knee to chest x 10: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support. If you feel ready, draw your right leg into your chest when you raise your hips, and lower with your hips. Repeat with the left side.
• Modified Bird/Dog x 5/side: Place a stability ball against a wall. Come onto your hands and knees and lean back into the stability ball. Raise your right arm for 10 seconds, then lower. Repeat on the left side.
• Wall Plank Hold x 30 seconds
• Downward Dog x 30 seconds

B. Walking

Walk for 45 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace. You can break this long walk into two sessions if necessary.

C. Meditation

Start your day with the Sahasrara Chakra Meditation.

Week 7, Day 3

2 Rounds:

• Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
• Leg Raises x 20: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Bridge w/knee to chest x 15: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support. If you feel ready, draw your right leg into your chest when you raise your hips, and lower with your hips. Repeat with the left side.
• Modified Bird/Dog x 10/side: Place a stability ball against a wall. Come onto your hands and knees and lean back into the stability ball. Raise your right arm for 10 seconds, then lower. Repeat on the left side.
• Wall Plank Hold x 30 seconds
• Downward Dog x 30 seconds

B. Walking

Walk for 50 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace. You can break this long walk into two sessions if necessary.

C. Meditation

Take some time to relieve tension with the Child’s Pose Slow Flow

Click on the number below that corresponds to the week of training you’re in.

Phase 4: Week 8, Day 1

Phase 4: This two-week phase concludes the restorative cycle with longer walks, energizing meditations, and exercises to build endurance and stability.

3 Rounds:

• Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
• Leg Raises x 20: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Bridge w/knee to chest x 15: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support. If you feel ready, draw your right leg into your chest when you raise your hips, and lower with your hips. Repeat with the left side.
• Modified Bird/Dog x 10/side: Place a stability ball against a wall. Come onto your hands and knees and lean back into the stability ball. Raise your right arm for 10 seconds, then lower. Repeat on the left side.
• Wall Plank Hold x 45 seconds
• Downward Dog x 45 seconds

B. Walking

Walk for 50 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace. You can break this long walk into two sessions if necessary.

C. Meditation

Sit in Easy Pose for 5 deep breaths. Extend your arms out to your sides and exhale deeply to let go of stress. Gently bring your fingers together and point out to each side as you breathe deeply for 5 more breaths. With each inhale, stretch your arms further and imagine yourself creating space around you for energy.

Week 8, Day 2

3 Rounds:

• Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
• Leg Raises x 20: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Bridge w/knee to chest x 15: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support. If you feel ready, draw your right leg into your chest when you raise your hips, and lower with your hips. Repeat with the left side.
• Modified Bird/Dog x 10/side: Place a stability ball against a wall. Come onto your hands and knees and lean back into the stability ball. Raise your right arm for 10 seconds, then lower. Repeat on the left side.
• Wall Plank Hold x 45 seconds
• Downward Dog x 45 seconds

B. Walking

Walk for one hour with baby in the stroller. Rest as needed and maintain a comfortable pace. You can break this long walk into two sessions if necessary.

C. Meditation

Bring balance to the fourth chakra with the Anahata Heart Center Chakra Meditation.

Week 8, Day 3

3 Rounds:

• Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
• Leg Raises x 20: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
• Bridge w/knee to chest x 15: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support. If you feel ready, draw your right leg into your chest when you raise your hips, and lower with your hips. Repeat with the left side.
• Modified Bird/Dog x 10/side: Place a stability ball against a wall. Come onto your hands and knees and lean back into the stability ball. Raise your right arm for 10 seconds, then lower. Repeat on the left side.
• Wall Plank Hold x 45 seconds
• Downward Dog x 45 seconds

B. Walking

Walk for one hour with baby in the stroller. Rest as needed and maintain a comfortable pace. You can break this long walk into two sessions if necessary.

C. Meditation

Sit in Easy Pose for 5 deep breaths. Come into Hero’s Pose by moving onto your knees and relax until your feet are slightly wider than hip width, with your knees together. Take 10 deep breaths and meditate on the progress you have made in these last eight weeks. What struggles have you overcome? Focus on the positive steps you’ve taken as a new mother and toward recovering from birth.

The post C-Section Recovery: Restorative Sequences for New Moms appeared first on Breaking Muscle.

These workouts are designed for moms with babies and toddlers at home. They are functional, effective training routines you can do with little ones running around. Some of the workouts also include movements you can do with your kids to get them involved.

READ: Exercising With Your Baby: The Babywearing Workout

The workouts are four days a week. You can do them on consecutive days or between your days at the gym. You can also use them as supplemental workouts for your primary training. For example, if your usual focus is running, the strength-endurance workout might be good to do before your run. Since the focus of the program is general physical fitness, it can be used by moms of all fitness levels.

Me exercising with my baby boy.

Each day has a different focus. Day one is conditioning day, day two is a short interval workout, and day three is devoted to yoga. The final day of the week is focused on a specific skill you’re working on.

Although you can jump in any time you like, I recommend starting from the beginning. Over the six-week period, you will repeat certain workouts at a greater intensity or volume and focus on improving your pull ups, running, and core strength.

EDITOR’S NOTE: Nicole Crawford is a certified personal trainer and women’s fitness specialist (NASM) and a pre- and post-natal fitness specialist (AFPA). Nicole thinks all moms should have the opportunity and support they need to stay fit. She volunteers at crisis pregnancy centers and is completing DONA International’s requirements to become a certified birth doula. Connect with Nicole: Nicole@BreakingMuscle.com

Week One

Day One – Conditioning

Stroller Run/Walk – 45 minutes

Walk 5 minutes to warm up. Then walk 3 minutes, run 5 minutes for 40 minutes or 5 total rounds.

Day Two – HIT

You can do these one after the other or at different times of the day.

A. 20 minutes, as many sets as possible, 1 minute rest between sets:

• Goblet/Baby Squat x 15
• Weighted Lunges x 20 (10 per side)
• Weighted Cossack Squat x 20 (10 per side)
• Weighted Split Squat x 10 (5 per side)

B. 20 minutes, as many sets as possible, 1 minute rest between sets

• Push Up x 10
• Plank Hold x 20 seconds
• Side Plank x 20 seconds
• Bridge x 15

Day Three – Yoga

My three-year-old daughter loves doing this series with me. I emphasize the opening movements of stretching tall during tree pose, side angle, and triangle pose, as well as the curling up movements of forward fold and child’s pose.

Run through the following series 3-5 times. Hold each pose for three deep breaths:

• Mountain Pose
• Tree Pose
• Mountain Pose
• Forward Fold
• Triangle
• Extended Triangle
• Side Angle
• Triangle
• Warrior 2
• Warrior 1
• Tree Pose
• Chair Pose
• Forward Fold

End with 3 minutes in Child’s Pose and a 5-10 minute Savasana.

Day Four – Skill Practice

Practice a skill of your choice (handstands, pistols, pull ups, or other exercise you’re working on) for twenty minutes today.

Want more? Click to download all six weeks as a PDF:

Mommy and Me Workouts for Busy Moms 6-Week Cycle

The post Mommy and Me Workouts for Moms On the Go appeared first on Breaking Muscle.

Day 1

45 minute brisk walk/run

Day 2

3 Rounds:

• One-arm row x 15/side
• Single leg deadlift x 15

Day 3

Yoga: Vinyasa Flow (omit ab bicycles)

Day 4

3 Rounds:

• Single leg deadlift x 15 per side – bodyweight only
• Hang from a bar – 25 seconds
• Glute bridge x 20
• Windshield wipers x 15 per side – Keep your legs extended and rest as needed
• Wall push up x 20
• Bodyweight squats x 20

Day 5

3 Rounds:

• Halos x 10/side
• One-arm swing x 20/side
• Front squat x 20/side

Click Here to Download a PDF of the Entire 12-Week Cycle

The post Mommy Workout: Diastasis Recti Recovery, Week 6 appeared first on Breaking Muscle.

Week 5

Day 1

3 Rounds:

• 2-handed kettlebell swing x 20
• Clean and press x 15/side

20 minute brisk walk or run

Day 2

45 minute brisk walk or run

Day 3

3 Rounds:

• Wall sit: 20 seconds
• Glute bridge x 15 – slow and controlled, with a yoga block between your knees
• Side plank x 10 seconds per side – Use your non-supporting arm for extra stability if needed.
• Downward dog – hold for 5 deep breaths
• Plank against the wall – 20 seconds
• Wide-legged squat (yogi squat) – accumulate 30 seconds, take breaks as needed.

B.
20 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes

Day 4

Yoga: Hip Flexor Fun

Day 5

3 Rounds:

• Farmer’s walk x 30 seconds
• Goblet squat x 20

The post Mommy Workout: Diastasis Recti Recovery, Week 5 appeared first on Breaking Muscle.

Day 1

3 Rounds:

• Wall sit: 20 seconds
• Glute bridge x 15 – slow and controlled, with a yoga block between your knees
• Side plank x 10 seconds per side – Use your non-supporting arm for extra stability if needed
• Downward dog – 5 deep breaths
• Plank against the wall – 20 seconds
• Wide legged squat (yogi squat) – 30 seconds, take breaks as needed.

Day 2

30 minutes brisk walking

Day 3

3 Rounds:

• Single leg deadlift x 10 per side – bodyweight only for phase one. Focus on engaging the core throughout.
• Hang from a bar – 15 seconds
• Glute bridge x 15
• Windshield wipers with knees bent x 15 per side
• Wall push up x 15
• Bodyweight squats x 10

Then:
20 minutes brisk walking

Day 4

3 Rounds:

• Australian pull up x 10
• Crawling (hands and knees) – 1 minute
• Plank against the wall – 20 seconds
• Wall ball x 10 – Use a light ball for these. They shouldn’t kill you.
• Wall push up x 15
• Side plank x 20 seconds

Then:
20 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes

Day 5

Side-lying leg raises x 20 per side

Lunges x10 per side
Push up on the wall x 20
Lunge with twist x 10 per side
Hang from a bar x20 seconds
Single leg deadlift x 10 per side – bodyweight only for phase one. Focus on engaging the core throughout.
Crawling (hands and knees) – 1 minute

Click Here to Download a PDF of the Entire 12-Week Cycle

The post Mommy Workout: Diastasis Recti Recovery, Week 4 appeared first on Breaking Muscle.

Day 1

Side-lying leg raises x 20 per side
Lunges x10 per side
Push up on the wall x 20
Lunge with twist x 10 per side
Hang from a bar x20 seconds
Single leg deadlift x 10 per side – bodyweight only for phase one. Focus on engaging the core throughout.
Crawling (hands and knees) – 1 minute

Day 2

30 minutes brisk walking

Day 3

3 Rounds:

• Wall sit: 25 seconds
• Glute bridge x 20 – slow and controlled, with a yoga block between your knees
• Side plank x 15 seconds per side – Use your non-supporting arm for extra stability if needed
• Downward dog – 7 deep breaths
• Plank against the wall – 25 seconds
• Wide legged squat (yogi squat) – 40 seconds, take breaks as needed.

B.
20 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes

Day 4

Yoga Core Awakening Flow

20 minutes brisk walking

Day 5

3 Rounds:

• Australian pull up x 10
• Crawling (hands and knees) – 1 minute
• Plank against the wall – 20 seconds
• Wall ball x 10 – Use a light ball for these. They shouldn’t kill you.
• Wall push up x 15
• Side plank x 20 seconds

B.
20 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes

Click Here to Download a PDF of the Entire 12-Week Cycle

The post Mommy Workout: Diastasis Recti Recovery, Week 3 appeared first on Breaking Muscle.

Day 1

A.

3 rounds:

• Australian pull up x 10
• Crawling (hands and knees) – 1 minute
• Plank against the wall – 20 seconds
• Wall ball x 10 – Use a light ball for these. They shouldn’t kill you.
• Wall push up x 15
• Side plank x 20 seconds

B.
20 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes

Day 2

Yoga Core Awakening Flow

20 minutes brisk walking

Day 3

3 rounds:

• Single leg deadlift x 10 per side – bodyweight only for phase one. Focus on engaging the core throughout.
• Hang from a bar – 15 seconds
• Glute bridge x 15 reps
• Windshield wipers with knees bent x 15 per side
• Wall push up x 15
• Bodyweight squats x 10

20 minutes brisk walking

Day 4

20 minutes brisk walking

Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes

Day 5

30 minutes brisk walking

Click Here to Download a PDF of the Entire 12-Week Cycle

The post Mommy Workout: Diastasis Recti Recovery, Week 2 appeared first on Breaking Muscle.

Day 1

A.
3 Rounds:

• Wall sit: 20 seconds
• Glute bridge x 15 – slow and controlled, with a yoga block between your knees
• Side plank x 10 seconds per side – Use your non-supporting arm for extra stability if needed
• Downward dog – 5 deep breaths
• Plank against the wall – 20 seconds
• Wide legged squat (yogi squat) – 30 seconds, take breaks as needed.

B.

20 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes

Day 2

30 minutes brisk walking

Day 3

3 Rounds:

• Single leg deadlift x 10 per side – bodyweight only for phase one. Focus on engaging the core throughout.
• Hang from a bar – 15 seconds
• Glute bridge x 15
• Windshield wipers x 15 per side – Keep your knees bent and rest as needed
• Wall push up x 15
• Bodyweight squats x 10

Day 4

30 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes

Day 5

Yoga Core Awakening Flow

20 minutes brisk walking

Click Here to Download a PDF of the Entire 12-Week Cycle

The post Mommy Workout: Diastasis Recti Recovery, Week 1 appeared first on Breaking Muscle.

A.

3 Rounds:
Burpee x 10 (modify with wall if needed)
Box Jump/Step Ups x 15
30 sec. Side plank R/L
½ mile jog

B.
3 Rounds:
Inchworm x 1 minute
Mountain climbers x 20
Downward dog x 30 seconds

C.
Rack Carry 50m x 3

Week 40, Day 2

A.
3 Rounds, rest as needed:
Renegade Row x 15
Goblet Squat x 15
High Pulls x 15
Burpee x 15
Kettlebell Swing x 15

B.
3 Rounds:
Overhead Press x 5 – 8
Bent Over Barbell Row x 5 – 8
Barbell Clean x 5 – 8
Barbell Front Squat x 5 – 8

Week 40, Day 3

A. Crawling and Squatting Mobility Workout

B. 3 mile walk/hike

About the Workouts

This cycle of pregnancy workouts is designed for women who have previous experience with strength training and yoga and want to integrate a range of exercise modalities. The third trimester workouts focus on regular movement throughout the day, long walks or hikes once a week, and easily modified bodyweight workouts.

Although pregnancy isn’t the time to be focused on setting PRs or progressive weight training, there’s no reason you can’t track your progress. I found that keeping a fitness journal during pregnancy kept me motivated and helped me regain my fitness level faster after delivery.

I designed these workouts with active moms in mind who are at an intermediate fitness level. If you have been training with weights before pregnancy, there’s no reason you can’t continue to do so, provided you have your doctor’s approval. Enjoy the workouts.

The post Mommy Workout: Third Trimester, Cycle 2 – Week 40 appeared first on Breaking Muscle.

A. Every minute on the minute for 10 minutes:

10 Squats

10 Push Ups

Jog in place between sets

B.  5-4-3-2-1 reps:

Walking Lunge w/twist

One Legged Deadlift R/L

Pull Up/Chin Up

No rest between exercises or sets

C.

Farmers Carry 50m x 3

Week 39, Day 2

A.

EMOM for 10 minutes:

Kettlebell Swings x 5

Clean and Press x 5 R/L

B.

EMOM for 10 minutes, no rest between exercises

Barbell Deadlift x 6 – 8

Barbell Clean x 6 – 8

Front Squat x 6 – 8

C.

500m Run

Week 39, Day 3

3 Rounds, 3 deep breaths per pose:

• Easy Pose
• Butterfly Pose
• Child’s Pose w/Wide Knees
• Hero’s Pose
• Reclining Hero’s Pose
• Staff Pose

2 mile walk/hike

About the Workouts

This cycle of pregnancy workouts is designed for women who have previous experience with strength training and yoga and want to integrate a range of exercise modalities. The third trimester workouts focus on regular movement throughout the day, long walks or hikes once a week, and easily modified bodyweight workouts.

Although pregnancy isn’t the time to be focused on setting PRs or progressive weight training, there’s no reason you can’t track your progress. I found that keeping a fitness journal during pregnancy kept me motivated and helped me regain my fitness level faster after delivery.

I designed these workouts with active moms in mind who are at an intermediate fitness level. If you have been training with weights before pregnancy, there’s no reason you can’t continue to do so, provided you have your doctor’s approval. Enjoy the workouts.

The post Mommy Workout: Third Trimester, Cycle 2 – Week 39 appeared first on Breaking Muscle.

A.
3 Rounds:
Burpee x 10
Box Jump/Step Ups x 15
30 sec. Side plank R/L
½ mile jog

B.
3 Rounds:
Inchworm x 1 minute
Mountain climbers x 20
Downward dog x 30 seconds

C.
Rack Carry 50m x 3

Week 38, Day 2

A.
3 Rounds:
Burpee x 10
Box Jump/Step Ups x 15
30 sec. Side plank R/L
½ mile jog

B.
3 Rounds:
Inchworm x 1 minute
Mountain climbers x 20
Downward dog x 30 seconds

C.
Rack Carry 50m x 3

Week 38, Day 3

A. Mobility Workout

B.

3 mile walk/hike

About the Workouts

This cycle of pregnancy workouts is designed for women who have previous experience with strength training and yoga and want to integrate a range of exercise modalities. The third trimester workouts focus on regular movement throughout the day, long walks or hikes once a week, and easily modified bodyweight workouts.

Although pregnancy isn’t the time to be focused on setting PRs or progressive weight training, there’s no reason you can’t track your progress. I found that keeping a fitness journal during pregnancy kept me motivated and helped me regain my fitness level faster after delivery.

I designed these workouts with active moms in mind who are at an intermediate fitness level. If you have been training with weights before pregnancy, there’s no reason you can’t continue to do so, provided you have your doctor’s approval. Enjoy the workouts.

The post Mommy Workout: Third Trimester, Cycle 2 – Week 38 appeared first on Breaking Muscle.