Postnatal Motion

• Program Duration: 8 weeks, divided into 2-week training blocks w/ extra rounds in the second week
• Workout Duration: 4 sessions per week
• Training frequency: 
  
  • 4 x Low Impact Workout
  • 2 x Optional Low-Intensity Steady State (LISS) Cardio: 1-2 sessions per week, depending on recovery stage and energy levels.
  • 1 x Programmed Rest Day* 

*Additional rest days are added when choosing 3 or 4 day training weeks*

• Adaptability: This program can be completed at home with access to dumbbells and resistance bands.‍
• Focus: Rebuilding core strength, pelvic floor integrity, and posterior chain strength, all while ensuring a low-impact approach suitable for postpartum recovery.

• Monday: Low Impact Workout
• Tuesday: LISS Cardio
• Wednesday: Low Impact Workout
• Thursday: LISS Cardio
• Friday: Low Impact Workout
• Saturday: Low Impact Workout
• Sunday: Rest Day 

*post-natal motion has 2 OPTIONAL low intensity cardio sessions (e.g. walking, swimming) added automatically, that can be replaced by additional rest days depending on the individual's recovery stage and energy levels.*

1. Warm-Up

• The warm-up is designed to activate muscles and improve mobility, preparing the body for the upcoming exercises.
• Emphasis is placed on slow, controlled movements to prevent injury and ensure effective muscle activation.

2. Main Workout

• Each session comprises a main workout that follows a 3-round format with set time intervals, often 40 seconds on, 20 seconds off.
• The exercises are designed to be low-impact, gradually transitioning from bodyweight to the use of dumbbells or resistance bands as strength improves.
• The main workout is focused on:
  
  • Core and Pelvic Floor Rebuilding: Core-specific exercises, such as DB curl-to-press or floor presses, that emphasize controlled breathing and engagement of the transverse abdominis.
  • Strengthening the Posterior Chain: Exercises like DB deadlifts and kneeling overhead presses to improve back strength and posture.
• Adjustments include reduced reps, extended rest periods, or regressed versions (e.g., kneeling variations) to accommodate different recovery stages.

3. Cool Down

• Each session ends with a cool-down, focusing on:
  
  • Static stretching: Relaxing major muscle groups used during the workout.
  • Breathing exercises: Deep, controlled breathing to promote relaxation and reduce tension.
• The cool-down is aimed at improving flexibility, aiding recovery, and reducing muscle soreness, with a special focus on the lower back, hips, and legs.

Cardio Components:

• The program includes optional low-intensity cardio sessions. 
• Examples:
  
  • Walking: Incline walking (e.g., uphill or stairs) OR  steady 20 min walks 
  • Pool Options: Kick-boarding laps or water walking.

This structure supports gradual strength rebuilding, core recovery, and overall fitness, making it suitable for postpartum individuals transitioning back into regular exercise. 

We recommend when ready, transitioning from POSTPARTUM MOTION to ESSENTIALS to continue your fitness journey with Culture of Motion. 

‍