Welcome back, updating with my final 2 weeks of my 6 weeks “recovery”!
Recap From Last Post 👇
3-4 Weeks
Diaphragmatic Breathing / Belly Breathing
Wearing a Belly Binder
House Chores
Walking / Taking the Dogs out (1000-10,000 steps → same as week 0-4, I had no real goal, whatever I netted for the day) + Taking my son on walks in his stroller or Boppy.
Upper Body Resistance Bands Workout (Monday) + added exercises
Lower Body Resistance Bands Workout (Wednesday) + added exercises
Core/Pelvic Floor Activation Workout (Friday) + added exercises
Bonus: Breastfeeding.
Weeks 5-6
This week (5), I have started to add onto my previous workouts. Indicated by ***
***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 0-4 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.
Seated Rows: 2 Sets of 15.***
Bent Over Rows: 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.
Single Leg Glute Bridge: 2 Sets of 15.***
Crab Walk: 2 Sets 1 minute.***
Core and Pelvic Floor Activation (Friday):
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.
Bird Dog: 2 Sets of 15.***
Dead Bug: 2 Sets of 15.***
Shoulder Tap Planks: 2 Sets of 15.***
Just like last post, everything is 2 Sets of 15 reps and I do Upper on Monday, Lower on Wednesday, and Core/Pelvic Floor Activation on Friday.
I still don’t want to overexert myself or put any excess stress on my cesarean incision.
Recap
Diaphragmatic Breathing / Belly Breathing
Wearing a Belly Binder
House Chores
Walking / Taking the Dogs out (1000-10,000 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) + added exercises
Lower Body Resistance Bands Workout (Wednesday) + added exercises
Core/Pelvic Floor Activation Workout (Friday) + added exercises
Bonus: Breastfeeding.
FIN
Just another 2 weeks down in the books!
Reiterating ONE MORE TIME: I don’t think 6 weeks is a sufficient amount of time to be fully recovered AND if you just want to use this time to rest—DO THAT.
There shouldn’t be any pressure to “bounce back” 6 measly weeks after having a baby. Our bodies need rest and nurturing.
This isn’t to say avoid exercise at all costs. Movement is medicine and will help you heal quicker, just don’t push yourself over the edge to obtain some unrealistic goal dictated by an arbitrary nu
#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.