Private studio personal trainer, Dana Buccheri, is a Girls Gone Strong certified pregnancy exercise expert and leads our pre and post natal sessions.
You will focus on the holistic process from pre pregnancy preparation, strengthening, mobility and muscular coordination through postpartum core recovery and total body strengthening, diastasis recti and pelvic floor exercise training.
BEFORE & DURING PREGNANCY
Working out while pregnant is good for you and your child. Exercise improves energy levels, regulates sleep, boosts your mood and reduces pregnancy discomfort.
Hydration is important when you’re carrying – dehydration may lead to contractions and raise your body temperature.
Training post-baby is a great way to regain muscle strength, coordination and build endurance to keep up with your newborn.
Start slow, your body just went through major changes and needs time to adjust.
Don’t feel disappointed if you’re having trouble getting back into your pre-pregnancy exercise routine. We will guide you through a comfortable, steady progression.
Return to Exercise, Post-Partum Timeline
Congratulations! You’ve created and delivered a human being! Although you may wait until your 6-week medical provider appointment to be cleared to go back to exercise, ideally you’ll spend the first 10-14 days after delivery, working on reconnecting your breath and pelvic floor connection.
10-14 days post-partum
Core/pelvic floor connection
Perform this exercise in the most comfortable position for you
On your side (knees bent, arm as a pillow)
On your back (knees bent)
Seated on a chair
Seated on a stability ball
Inhale (mouth or nose), fill the belly, chest and upper back with air, everything relaxes (jaw, pelvic floor, belly)
Exhale from the ribcage, belly and base of the pelvis.
Perform 2 sets of 10 breaths.
Half Kneeling Hip Flexor Stretch with Overhead Reach
Begin in a half kneeling lunge stance on the floor, with both knees at a 90-degree angle, placing her weight evenly on both legs.
Squeeze the back leg’s glutes tightly, feeling a stretch along the front, through the hip flexors and the quad.
Whichever knee is on the floor, reach that arm up in the air. Stretch the fingertips up towards the ceiling, and then take a gentle side stretch over the front leg side. Notice the openness through the side of the ribcage.
Perform two sets of six to eight reps each side daily.
If these two exercises feel good for 10 days – 2 weeks. You can move on to the next exercise.
3-4 weeks post-partum
Stand with feet at least hip width apart, toes slightly pointed out. Inhale as your lower, shifting weight into the heels, keep entire foot planted. Exhale from the belly button as you stand up.
Perform 2 sets of 10 daily.
Returning to activity can help you reconnect to your body. How to assess if you’re ready to return to structured workouts
You can walk 30 minutes without the following:
- Being out of breath
- Abdominal pain
- Vaginal pain
- Other fluid leakage (i.e. urine or feces)
- Heaviness in your pelvic region or the drooping of pelvic floor organs, including the vagina, bladder, rectum or uterus (which could be a sign of pelvic organ prolapse)
Typically these symptoms clear up after a few weeks, so if you have any of these, you may not be ready for a structured workout. Check in with your OB/GYN to make sure you’re healing properly.