Fitness Through Postpartum
Fit Holistic Life
Women's TrainingOne full year of restoring and strengthening your body postpartum, because healing takes longer than just 6 weeks. This program is designed to help moms at all stages. Whether you are a beginner or an experienced lifter, this program will guide you through the healing process of your pelvic floor and help you either begin or ease back into lifting. You can do this program with minimal equipment (dumbbells and bands), as I provide substitute options in the workout description because I understand how difficult getting to a commercial gym can be. So, whether you have a home gym or go to a commercial gym, Fitness Through Postpartum is designed for you!
If you ever have questions throughout the program or need help making a substitution for an exercise, please email me at alaina@fitholistic life.com!
A
Foam Rolling
3 x 0:30
Ab Rehab
B
Pelvic Floor Workout (week 1 days 1 & 2)
Focus on breathing and connecting to your deep core as you feel your pelvic floor and diaphragm shifting with each breath. 1 set of 10 reps for each exercise with a 60-90 second rest between sets. You can substitute the pilates ball for a yoga block/foam roller/pillow as needed. If you are experiencing prolapse symptoms, try elevating the pelvis during lying exercises like connection breaths and bent knee fallouts.
C
Walk
A
Foam Rolling
3 x 0:30
Ab Rehab
B
Pelvic Floor Workout (week 1 days 1 & 2)
Focus on breathing and connecting to your deep core as you feel your pelvic floor and diaphragm shifting with each breath. 1 set of 10 reps for each exercise with a 60-90 second rest between sets. You can substitute the pilates ball for a yoga block/foam roller/pillow as needed. If you are experiencing prolapse symptoms, try elevating the pelvis during lying exercises like connection breaths and bent knee fallouts.
C
Walk
A
Foam Rolling
3 x 0:30
Ab Rehab
B
Pelvic Floor Workout (week 1 days 3-5)
Focus on breathing and connecting to your deep core as you feel your pelvic floor and diaphragm shifting with each breath. 2 sets of 10 reps for each exercise. You can substitute the pilates ball for a yoga block/foam roller/pillow as needed. If you are experiencing prolapse symptoms, try elevating the pelvis through lying exercises like bent knee fallouts and connection breaths. You can use a pilates ball/foam roller/yoga block/pillow to elevate the pelvis.
C
Walk
A
Foam Rolling
3 x 0:30
Ab Rehab
B
Pelvic Floor Workout (week 1 days 3-5)
Focus on breathing and connecting to your deep core as you feel your pelvic floor and diaphragm shifting with each breath. 2 sets of 10 reps for each exercise. You can substitute the pilates ball for a yoga block/foam roller/pillow as needed. If you are experiencing prolapse symptoms, try elevating the pelvis through lying exercises like bent knee fallouts and connection breaths. You can use a pilates ball/foam roller/yoga block/pillow to elevate the pelvis.
C
Walk
A
Foam Rolling
3 x 0:30
Ab Rehab
B
Pelvic Floor Workout (week 1 days 3-5)
Focus on breathing and connecting to your deep core as you feel your pelvic floor and diaphragm shifting with each breath. 2 sets of 10 reps for each exercise. You can substitute the pilates ball for a yoga block/foam roller/pillow as needed. If you are experiencing prolapse symptoms, try elevating the pelvis through lying exercises like bent knee fallouts and connection breaths. You can use a pilates ball/foam roller/yoga block/pillow to elevate the pelvis.
C
Walk
Alaina Rinehart
Hi, I’m Alaina Rinehart! I am mom to the best little boy, soon to be two boys. I value faith, family, and fitness, and love sharing my knowledge with others and helping them. I am a certified personal trainer through the National Academy of Sports Medicine (NASM) and a pre- and postnatal coach certified with Girls Gone Strong (GGS).
Becoming a mom is life-changing, and so is how your body feels after birth. Whether you're weeks or months postpartum, you deserve a fitness program that honors what your body has been through and supports where you want to go.
Get Fitness Through Postpartum