Welcome back, just updating with another 2 weeks!
I forgot to mention diet's importance during all of this in my last “update” post.
I will actually be writing a detailed post about this, but diet has also contributed tremendously to my PP physique and “weight loss”.
Recap From Last Post 👇
Diaphragmatic Breathing / Belly Breathing
Wearing a Belly Binder
House Chores
Walking / Taking the Dogs out (1000-5000 steps → I had no real goal, whatever I netted for the day was a WIN in my book these two weeks).
Bonus: Breastfeeding → this burns calories + has added to my postpartum weight loss.
Weeks 3-4
This week (3), I have started to ease into some kind of “weight lifting” with resistance bands workouts, but haven’t pushed myself like I normally would during a session (i.e. going to failure).
I was not specifically cleared for this so please don’t feel obligated to do any of this or attempt to do this without your own research/being cleared by your provider. These posts are purely for my documentation.
Anyway, so far I’ve been continuing what I was doing during Weeks 0-2 👆with the following exercises in this post and this post:
Upper Body (Monday):
Front Raises: 2 Sets of 15.
Lateral Raises: 2 Sets of 15.
Bicep Curls: 2 Sets of 15.
Tricep Extension: 2 Sets of 15.
Lower Body (Wednesday):
Sumo Squat: 2 Sets of 15.
Glute Kickback: 2 Sets of 15.
Curtsy Lunge: 2 Sets of 15.
Glute Bridge: 2 Sets of 15.
Core and Pelvic Floor Activation (Friday):
This is solely for my Diastasis.
Side Planks: 2 Sets of 15.
Pelvic Tilts: 2 Sets of 15.
Toe Taps: 2 Sets of 15.
Heel Slides: 2 Sets of 15.
Single Leg Stretches: 2 Sets of 15.
As you can see, everything is 2 Sets of 15 reps and I do Upper on Monday, Lower on Wednesday, and Core/Pelvic Floor Activation on Friday.
I stopped here because I didn't want to overexert myself or put any excess stress on my cesarean incision (which has healed fairly well).
I’ve also been out of the gym for weeks so I’m slowly building my stamina back up with these workouts and frequent walks.
Recap
Diaphragmatic Breathing / Belly Breathing
Wearing a Belly Binder
House Chores
Walking / Taking the Dogs out (1000-7000 steps → same as week 0-2, I had no real goal, whatever I netted for the day) + Taking my son on walks in his stroller or Boppy (which is really like a mini ruck 😆).
Upper Body Resistance Bands Workout (Monday)
Lower Body Resistance Bands Workout (Wednesday)
Core/Pelvic Floor Activation Workout (Friday)
Bonus: Breastfeeding.
FIN
Just another 2 weeks down in the books!
Pretty sure I’ve said this before, but I want to reiterate: I don’t think 6 weeks is a sufficient amount of time to be fully recovered—my body went through 9-10 months of changes—but the typical “clear” period from the doctors is 6 weeks (so that’s why I’m only documenting 0-6 weeks).
Stay tuned for the final 5-6 Weeks update. 🥳
#WAGMI
Your friend,
- BowTiedHeifer
Disclaimer
I am not a licensed personal trainer or pre/postnatal specialist—these are simply my personal experiences and things I have witnessed to work for many others. This is not legal, medical or financial advice. Please speak to a professional before starting any new programs, applying any new diet plans, or supplement protocols.