Overview & Postpartum Timelines
Want to return to running, bootcamp or CrossFit and unsure of when you can? In this intro week we will discuss recovery timelines and exercise progressions. You will also have a new baby and possibly other kids to look after so we will go through how to move and lift at home to support your recovery while strengthening at the same time!
The base of our system and we need a solid base to build upon! We will teach you different breathing patterns to aid activation of your deep core muscles while naturally strengthening your pelvic floor. It will also tap into your ‘rest and digest’ mode, helping you relax which is something we rarely get to do as mums.
Building on Week 2, you will learn and explore ways to manage core pressure and activate and strengthen all your abdominal muscles, including with a diastasis. You will gain the confidence to know how to train your core and progress strengthening exercises at the time that is right for you.
During pregnancy, our posture is thrown out of kilter which lengthens and weakens some muscles while others get tight and overactive. While there is no perfect posture, you will learn ways to alleviate common posture related aches and pains. We will get you to explore ways to move in and out of different postural patterns, be it during structured exercise or during daily activities, in a way that feels natural and practical. We will go through awareness and simple movements that can make changes quick while providing stretching and strengthening exercises to help you combat those stiff or troublesome areas.
This goes beyond kegals and you will learn how to strengthen and fully relax your pelvic floor. We will go through symptoms to look out for when there are problems with pressure including urge or stress incontinence to prolapse. We will discuss how to manage these symptoms and empower you to get strong safely as well as getting your pelvic floor ready for impact. You will still be lifting your baby after all!
hip stability & strength
The body is all connected and your glutes are best friends with your pelvic floor but tend to have a mini break during pregnancy – ever heard of the saying ‘mum bum’!? We will explore ways to activate your glutes and work with all the surrounding muscles of the hip to strengthen your pelvic floor, abdominals and improve your posture.
You are what you eat and nutrition is an important part of the postpartum journey to promote healing and recovery. You will learn useful nutritional tips from what foods to eat and why, to how to manage meals once the baby arrives as well as lots of useful recipes that can be prepared in advance.
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