BIRTHFIT Basics: Postpartum

BIRTHFIT

Women's Training
Coaches
Leah Barto and Lindsey Mathews

This is a birth rehab program. This program will establish a foundation for your core and pelvic floor. Do this program before doing any other movement program, exercise class, or running.

Start this program as early as 4 weeks postpartum. This program is for both vaginal and cesarean births and anyone that wants to embrace an intentional rehab approach after giving birth.

This program is 30 days of bodyweight movements. The second half of this program will have almost twice as much volume as the first half; however, at no time should you rush through the program and poses and/or movements. The priority will always be quality and intentionality and being present in your body.

Over 30 days you will learn, re-learn, practice, and integrate the BIRTHFIT Basic poses and/or movements as well as other bodyweight movements. We will bring awareness to our breath and create stability via our internal pressure system and coordinating muscles and connective tissue. We will embrace each breath, rep, and movement session as an opportunity to converse with our body and listen.

NOTE: You pick your own start date!

Check out our FAQ's HERE

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow.
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Programming 7 days per week
Thirty days of BIRTHFIT Basics programming to establish a solid core and pelvic floor foundation.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Committed Teammates
A vibrant community that will support you in your healing and pushing to unlock your best.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. The TrainHeroic app allows us to deliver our unique, quality programs effortlessly.
Equipment
Required
Growth Mindset // Curious Attitude
Recommended
Yoga Mat or Surface to Move On
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

Prep

A

Mind Body Connection

5 minutes Diaphragm Breathing 1-2 minutes (Gentle) Stability Breath Practice

Strength and Conditioning

B

3 Rounds 2 minutes each side Lower Back Stretch 10 Breaths in Dead Bug 5 each Hip ROM

Mind Body Reflection

C

Bring awareness into how your body is feeling. Finish with 1 set: 5 Segmental Cat-Cow 10 Breaths Happy Baby

Monday
Week 1 Day 2

Prep

A

Mind Body Connection

5 minutes Diaphragm Breathing 1-2 minutes (Gentle) Stability Breath Practice 10 breaths Child’s Pose 10 Segmental Cat-Cow

Strength and Conditioning

B

3 Rounds 10 breaths each Side Plank Options 10 total Shin Box Flow 5 each Shin Box to Lunge

Mind Body Reflection

C

Bring awareness into how your body is feeling. Finish with 1 set: 5 each Shoulder Range of Motion 10 each Hip Circles 2-5 minutes Abdominal Massage

Tuesday
Week 1 Day 3

Prep

A

Mind Body Connection

5 minutes Diaphragm Breathing 1-2 minutes (Gentle) Stability Breath Practice 10 breaths Child’s Pose 10 Segmental Cat-Cow

Strength and Conditioning

B

3 Rounds 10 each Bird Dog 5 Wall Angels 3 Forward Folds and Roll Ups (Spinal Roll Up)

Mind Body Reflection

C

Bring awareness into how your body is feeling. Finish with 1 set: 5 each Hip Range of Motion 5 breaths each Tripod

Wednesday
Week 1 Day 4

Prep

A

Mind Body Connection

5 minutes Diaphragm Breathing 1-2 minutes (Gentle) Stability Breath Practice 10 breaths Child’s Pose 10 Segmental Cat-Cow

Strength and Conditioning

B

3 Rounds 10 Breaths High Bear 10 Tempo Air Squats 10 Feet Out and Back Bear Crawl 10 Glute Bridges

Mind Body Reflection

C

Bring awareness into how your body is feeling. Finish with 1 set: 60 seconds each Wall Lunge 2 minutes Straddle Stretch (With or Without Ball)

Thursday
Week 1 Day 5

Prep

A

Mind Body Connection

5 minutes Diaphragm Breathing 1-2 minutes (Gentle) Stability Breath Practice 10 breaths Child’s Pose 10 Segmental Cat-Cow

Strength and Conditioning

B

3 Rounds 3 to 5 Elevated (standing) push ups 3 to 5 Inch Worms (to High Bear or Downward Dog or a brief second in Plank) 30-60 seconds Single Leg Balance each side

Mind Body Reflection

C

Bring awareness into how your body is feeling. Finish with 1 set: 2 to 5 minutes Abdominal Massage 2 minutes Straddle Stretch (With or Without Ball)

Friday
Week 1 Day 6

Prep

A

Mind Body Connection

5 minutes Diaphragm Breathing 1-2 minutes (Gentle) Stability Breath Practice 10 breaths Child’s Pose 10 Segmental Cat-Cow

Strength and Conditioning

B

3 Rounds 5 each Shoulder Range of Motion 10 Good Mornings (Conventional Stance) 20 Reverse Lunges (No Load)

Mind Body Reflection

C

Bring awareness into how your body is feeling. Finish with 1 set: 2-5 minutes Abdominal Massage with or without Soft Tissue w/ Purple Yoga Tune Up Ball 2 minutes Straddle Stretch (With or Without Ball)

Saturday
Week 1 Day 7

Prep

A

Mind Body Connection

5 minutes Diaphragm Breathing 1-2 minutes (Gentle) Stability Breath Practice 10 breaths Child’s Pose 10 Segmental Cat-Cow

Strength and Conditioning

B

3 Rounds 10 total Dead Bug (Only Arms Move, Only Legs Move) 10 total Dead Bug (Opposite Arm, Opposite Leg) 30-60 seconds each Side Plank 20 Tempo Air Squats (3 second count down, fast up)

Mind Body Reflection

C

Bring awareness into how your body is feeling. Finish with 1 set: 5-10 Diaphragm Jiggle aka Release 2 minutes Straddle Stretch (With or Without Ball)

Coaches
coach-avatar Leah Barto

Leah is a mother of 2, Gym Owner, Strength and Conditioning Coach, and Birth Doula. Leah, her husband Aja, kids, and their two dogs still call Houston home. Leah is BIRTHFIT's Online Program Director.

coach-avatar Lindsey Mathews

Lindsey is a Doctor of Chiropractic, Mercier Therapist, Birth Doula, Strength and Conditioning Coach, NLP Practitioner, and 200hr Yoga Teacher. She is the founder and CEO of BIRTHFIT.

FAQs
Who is this training for?
Anyone that has recently given birth and wants to rehab their core and pelvic floor with the best! We establish a solid foundation that includes a strong, dynamic core through breath work & deep core exercises. If you care about quality movement, rehab, and sustainability, this program is for you!
How soon can I start this program?
4 weeks. We recommend completing the Lying In Program first or taking your own 4 weeks of chilling. Try some baby wearing walks in week 3 or 4 to see how your body is feeling. If all feels good, then we will see as your 4th week wraps!
Will this program help my Diastasis Rectus Abdominis?
Absolutely. The biggest improvement to DRA symptoms comes with consistent deep core exercises such as some of the BIRTHFIT Basics (i.e. dead bug). DRA is a symptom of core and pelvic floor dysfunction and the inability to manage your own pressure system. This program is absolutely what you need!
BIRTHFIT Basics: Postpartum