When I envisioned a virtual sanctuary of strength and empowerment for women on the path of motherhood, I saw YOU, mama. I saw you logging on to your own private virtual studio – perhaps at 3 a.m. in between feedings when you’re too stressed to sleep – to be reassured and reminded to trust the process of doing the deep, slow and often subtle work of reconnecting to yourself. There’s no better place to start then your core for a few reasons:
- The functional compromise to your core during and after pregnancy may have you feeling disconnected from your power – literally and figuratively.
- The aesthetic changes to your core may be a thorn of frustration and discouragement
- The physical, mental, emotional and spiritual demands of caring for your newborn may have you experiencing overwhelm, depletion and fogginess.
You are in the right place and in the right hands with me. Here’s what we’re going to do.
- Gradually reconnect to and turn up the volume on your abs.
- Feel relieved, satisfied and motivated to keep going.
- Meet you exactly where you are, without you needing to go anywhere or do anything but lie on the floor and breathe.
I love and hate to be yet another messenger of “Trust the Process.” So, how about this: I’m so glad you’re here – ready and willing to begin making REAL and SUSTAINABLE changes in how you feel at your core. Check out the postpartum workout video below to get started.
You can do the following series every day starting as soon as you feel ready to breathe deeply into and reconnect to your core muscles. Please make sure you check in with your doctor or midwife before doing foundation rebuilding exercises like these but, in my experience, you may very well be able to start here at around postpartum week 3 or 4. Complete medical clearance to resume exercising when there are no atypical birth complications present is given at the 6-8 week mark. Even then, I recommend continuing to use this series as a warm-up or daily practice until 4 months postpartum. If you feel strain and cramping during the “Mermaid Tail Splash,” try limiting your range of movement to even just an inch down and up or opt for alternating toe taps and/or heel drops from the suspended leg hold (“dead bug”) position.
Diaphragmatic Breathing w/ Block Hold x 10 breaths
Suspended Leg Hold (continue diaphragmatic breathing) x 8-10 breaths
Mermaid Tail Splash x 10-20 breaths (inhale to lower / exhale to lift)*
*Repeat the Mermaid Tail Splash for up to 3-4 rounds total or until you feel an undeniable and familiar good burn in the abs.