Exercising post-pregnancy is a topics we get a lot of questions about from both moms themselves, and coaches and trainers. Everyone wants to know when women can safely return to exercise, what exercises are safe, what aren’t, and why. In this video, pre- and postnatal expert and GGS Advisory Board member Jessie Mundell walks Amanda Graydon through exercises that are safe to do almost immediately post-pregnancy, and exercises that should be avoided in the weeks immediately post-pregnancy.
Exercises To Do (Almost) Immediately Post-Pregnancy
Connection Breath
Glute Bridge
Heel Slides
Clamshell
Exercises To Avoid Immediately Post-Pregnancy
High-Impact Exercises
Traditional ab exercises (crunches, sit-ups, double leg raises)
Front-loaded exercises (front planks, push-ups, etc — quadruped or all fours position is OK)
Pulling your abdominals “in” (bellybutton toward the spine)
Standing or being on your feet too much
After watching this video, you may be wondering, “Are crunches and sit-ups really that bad?”
This, and so many other questions for which women often can’t get a definitive answer, are why we have created our upcoming Moms Gone Strong program (coming March 28th, 2017!). We want to dispel myths about exercise and post-pregnancy and help women, as well as the coaches and trainers who work with them, know exactly what exercises to do before, during, and after pregnancy to have the healthiest, strongest, and safest pregnancy and postpartum experiences possible.
This excerpt from our Exercise FAQ in our Moms Gone Strong program is just one example of how we’ve gone to great lengths to marry the latest research with our experts’ 140+ combined years of practical and clinical experience to offer women the best information available.
“While our aim is certainly not to demonize those exercises, or to suggest that no one should ever perform a crunch or sit-up if they are pregnant or after they’ve had a baby, the reality is that you’re likely already performing enough of these movements in your daily life. Maybe not daily, (especially while pregnant or immediately postpartum) or for many reps at a time, but surely at some point.
For example, you are going to perform a sit-up to get up out of the dumbbell bench press. When you’re lying in bed, you are going to crunch up to check the baby monitor. You are going to do a sit-up every time you get up off of the floor after playing with your kid(s).
Historically, one of the main concerns with the crunch and sit-up has been the belief that they will cause too great a degree of intra-abdominal pressure, which could mean they are not safe for the pregnant or post-pregnancy body. However, the research suggests this is not true for everyone. For many people, standing up out of a chair creates more intra-abdominal pressure than doing a crunch. Crunches and sit-ups are not inherently bad for everyone. They are unlikely to automatically and spontaneously cause core and pelvic floor dysfunction. They may not even magnify the severity of your diastasis recti or cause any harm to its healing. They may not cause your pelvic organ prolapse to become more symptomatic.
Whatever the case, when it comes to training your core before, during, and after pregnancy, we believe it’s important to focus on the deep core musculature that supports your spine and helps you develop strength throughout your your entire body. Doing so is critical to keeping you comfortable and reducing your pain through pregnancy as well as enabling you to carry your kicking and crying 30-pound toddler out of the park when it’s time to go home.
It’s for reasons like these that we didn’t include the crunch and sit-up. We know your time is limited, we know pregnancy and parenting place many other demands on your body, and we don’t know your specific core and pelvic floor health background. Thus, we have tried to keep the workout programming as safe as possible, while still physically challenging.
However, we know these crunch and sit-up movements will occur naturally at different points throughout your life, so we want to teach you how to perform the crunch movement properly. This will prepare your body to handle the intra-abdominal pressure that occurs during the crunch and will help protect the pelvic floor and spine as much as possible.
Exercises To Do And Avoid During And After Pregnancy
There are so many myths about exercising during and after pregnancy, it can be hard to know if you’re doing the “right” thing. Our education materials are carefully vetted by OB/GYNs, PhDs, Registered Dietitians, Women’s Health Physiotherapists, and Pre and Postnatal Exercise Experts, and we have put together this FREE handbook where you’ll learn:
The best exercises to do during and after pregnancy
Among the shelves stocked with quirky snacks, irresistible cheeses, and swoon-worthy desserts are the best gems of all at Trader Joe’s. I’m talking about the shortcut heroes that help me get dinner on the table even faster. This list features my favorite go-to items. Maybe you’ll discover something new to help make your time in the kitchen a little bit easier.
With the weather finally starting to warm up, we’re itching to get outside and free ourselves of cabin fever. We’ve had a nice, long winter of being cozy at home, but we’re ready for some fresh air. That means dinner needs to be extra quick, but just as delicious. The solution is easy: one-dish meals.
These are meals that can be tossed together without fuss, whether it’s a pasta skillet, a sheet pan meal of salmon and veggies, or a one-pot spring soup. Cleanup is also a breeze after everything is said and done, so you can grab your spring jacket and go out for an after-dinner stroll.
Publix was a new-to-me grocery store when I moved to Atlanta over 10 years ago, but before I ever had the pleasure of shopping there, I’d already heard whispers of the store’s greatness. “Oh, you have to check out Publix while you’re there!” a friend told me before my first trip. “Try their fried chicken,” another insisted. And so my love affair with Publix began before I ever stepped through their door.
Now Publix is my regular grocery store. I have a favorite Publix and a favorite cashier, who knows my children by name and remembers their birthdays too. Here are my top 10 reasons why shopping at Publix truly is a pleasure.
Episode 161: Helen Marshall: Host Elle Russ chats with Helen Marshall, who used Primal living to overcome debilitating digestive issues and now runs a global health coach service, produces a line of Primal Alternatives to the foods we used to love (and franchises it out to other people), all from 100 kangaroo-strewn acres in the Australian bush.
“I picked up 21 chicks that walked through my yard last April and put them in a cage (don’t think anyone missed them) but it wasn’t until they were freed and allowed to start finding their own food and spaces that they started laying. Now they sleep in the pomerac tree and eat anything they can find or that’s tossed out the kitchen window. We still feed them occasionally with the factory feed but that’s more to ensure that they can still be tempted back into the coop in the event that they stop laying and need to be curried instead.”
For a lot of home cooks (and home bakers!), the stand mixer is as important a fixture as, say, the sink or the fridge. It’s basically an essential item and it’s used almost daily. And many would argue that a stand mixer deserves a place on the countertop for this reason alone — or because they think it just looks good on display.
But what happens when there isn’t room for it on the counter? Or you don’t actually like how it looks? (Some people are countertop minimalists!) It’s a heavy piece of equipment and the idea of pulling it in and out of the cabinet day after day is often too much handle.
I wish I could say that I am an expert on meal planning, but I have it far from figured out. Each weekend I try to be a little better than the weekend before, getting myself as organized as I can be at that moment for the week ahead. I fail a lot, to be honest. Luckily, there’s frozen tortellini and my colleagues, who never cease to amaze me with their abundance of great meal planning tricks and tips. They inspire me to keep on this meal planning train because when it’s a success, it feels pretty darn great. Here are a few of my most favorite tips from our editors.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
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Warrior Fit Testimonials
First, I want to say thank you for convincing me to do Tabata! I was struggling to lose weight and Finally I found something that helped! I really appreciate your coaching! - Craig T.
Ever since I was convinced to do Tabata I have seen huge results, I lost 6 pounds and gained energy in the first 3 weeks. I have been working out for 3 months before I decided to do Tabata and I struggled to lose weight.
At first I thought "How am I losing weight by bringing my heart rate up then cooling down then bringing it up again?" I don’t know how it works but it does!
Thank you!! - Theresa F.
The first day of Tabata, I wondered WHAT AM I DOING - I AM 56 !! Five weeks later I knew that it was what I needed. I learned that I could push myself well beyond my comfort zone and feel good later. I have a marked improvement in physical as well as emotional endurance. - Lyn C.
When I was first told about Tabata I was very excited from the word go, however that excitement stemmed from the fact that I had no clue what it meant. I missed the first week of class b/c I was traveling for work so when I came in during the 2nd week I had some making it up to do.
It was hard at first b/c my body wasn't used to working out at such a fast pace, but once I got into a rhythm I started to feel very good. These classes are no joke. If you stick with it you will leave there feeling stronger, healthier and overall better about yourself and what you've accomplished.
I would recommend these classes to anyone. Darrin is a great trainer and he'll keep you going with his energy.
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Warriors Fit Audio
Warrior Fit uses High Intensity Music to get ya Moooovin' So we can all "Get Our Sweat On"
The link below will give ya a freeee shot at Audible plus a couple audio books just to try it out and if you haven't used audio books on your commutes you are missing out. Get pumped up before you get to where you are going and exercise your mind. I use it Everyday. Go get yours now!
RESEARCH OF THE WEEK
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
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Me 'n Wilson
