Jamie Eason's Post-Pregnancy Trainer: Months 1-3 Overview - Bodybuilding.com

This training system starts wherever you are today. Follow Jamie Eason as she leads you through the flexible, approachable workout plan for your first three months after your child is born!

See Jamie’s Full Feature: http://bbcom.me/1DpJhKm

After months of excitement and anticipation, your baby is finally here! You have a wonderful new little person in your life who depends on you for everything. This is a magical, important time for both of you, and things like exercise and nutrition are probably far from your mind—as they should be.

It’s important not to rush things. The journey to pregnancy is long, and it can be just as long a journey to get back to your prebaby body. But that doesn’t mean you have to sit still. On the contrary, you need to keep moving!

In this video and article, I go over everything you can do in the weeks following your delivery to get prepared for when you’re ready to begin my Jamie Eason’s Post-Pregnancy Fitness Trainer. I include things you can do in the early days, such as walking, and some simple core and fitness routines for after you get the “green light” from your doctor.

Let’s be realistic. Despite your best intentions for getting back into pre-pregnancy shape, your baby, your body—and of course, your doctor—will be calling the shots for a while. So while you’re adjusting to your new life, keep your focus where it matters most: on you and your baby.

It may not feel like it right now, but this time goes by fast, and you don’t want to miss anything. You’ll be better prepared for the training that’s just around the corner if you embrace a healthy approach and set small, achievable goals now. Plus, you’ll be less likely to feel discouraged once you’re ready to begin working out.

For the first few weeks after pregnancy, your primary goal can be as simple as going for a short daily walk. As your doctor will tell you, walking is important to get your blood flowing, prevent blood clots in your lower extremities, and help improve your bladder and bowel function. It’s also great for your mental health. So get out the stroller and let’s go outside!

Once you’re up to it, I recommend that you squeeze in walks whenever possible, even if they’re just a few minutes long. Try to walk with your baby in a stroller for about 20 minutes a day, but don’t worry about measuring it closely. If you need to rest or go home after just a few minutes, that’s fine. If you feel good enough to walk more than 20 minutes, great, but don’t push yourself.

Listen to your body, and rest when it tells you to rest. When you transition to my Post-Pregnancy Fitness Trainer, you’ll be turning up the intensity soon enough.

Most doctors will give mothers the green light to work out at around 4-6 weeks after a vaginal delivery, and 6-8 weeks after a cesarean birth—although this may be different in your case. That’s why it’s crucial that you talk to your doctor and make sure you’re OK to start doing more than just your daily walks.

Personally, I recommend not starting a full fitness program with strength training and cardio until your baby is sleeping through the night. This might take as long as three months or more. Why is this so important? For you to really benefit from a strength-training fitness routine, you need to be getting more than just a few minutes of rest here and there. You need real recovery, and that means sleep! Plus, by this time, most breastfeeding mothers will have established a consistent milk supply and something resembling a feeding schedule.

Fortunately, there’s a lot you can do before that three-month mark—or wherever it happens to fall for you. Once you have your doctor’s permission, you can start doing some simple workouts focusing on your abdominals and your back, in addition to your walking routine. Both of these muscle groups will be considerably weakened by everything you’ve gone through, but you’ll be using them a lot as you lift and move about with the baby.

Important note: Be sure to check for diastasis recti (abdominal wall separation) before engaging in any abdominal wall exercise. This video details how to perform a self-check. If you have diastasis, ask your doctor about the therapeutic options available before you start working out.

I’ve also created a complete plan for the period after you’ve gotten permission to begin exercising and you’re ready to begin the full training plan detailed in the Training Overview video. For now, you’ll be doing short core and back-focused workouts 3-4 times a week along with your normal walking. Do these preparatory workouts until your doctor clears you to increase exercise. Then start Week 1 of my actual Post-Pregnancy Trainer.

But this is important: Only proceed to the next week’s workout if this week’s workouts were manageable and comfortable. Go at your own pace. I want you to feel like you’re getting stronger and making progress.

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