Introduction
Your coach for the MamasteFit Postpartum Training is Gina Conley. She has a Master of Science in Exercise Science and is a birth doula, with a passion for helping mamas find their strength and power during all phases of motherhood.
This four-week post-baby training plan is for new mothers ready to recover their fitness foundation after having a baby. The program will help you regain your core stabilization, build a base of strength, and set you up for success as you move on to your next fitness program!
This program is 4x per week and includes:
- Core stabilization and strengthening to help you reconnect with your core after pregnancy and birth. Includes c-section specific modifications!
- Gradually progressing strength training to prepare you to return to lifting and more complex movement patterns
- Prepare you for higher impact movements, such as jumping and running
- Conditioning to rebuild your stamina
For program customization, or to answer questions specific to you, click the button below to schedule an appointment with Gina.
To Get Started
This program can begin 4-10 weeks postpartum, depending on your birth and current healing.
It’s recommended that you see a pelvic floor specialist either before or in conjunction with the program. You can book a virtual consultation with MamasteFit using the link above, or go to pelvicrehab.com to find a provider near you.
Equipment
Your MamasteFit Postpartum Program will use your Crossover Symmetry Shoulder and Hip & Core training systems, along with:
- two handheld weights
- a Pilates ball
- step-up surface
What To Expect
There are four workouts to be completed within the week that include 2-3 supersets.
For the superset: begin with the first exercise, complete the reps followed by a short rest (20-30 seconds,) then move to the second exercise of the set, and so on.
After completing 1 round of the superset, rest as needed, and then start the set again for your next round. Once you complete all rounds, move on to the next superset.
Along with the resistance training, we recommend 20-45 min long walks 2-3 times a week with the programming.
Next Steps
Once you’ve completed the 4-week plan, see MamasteFit to take the next step in your fitness journey.
MamasteFit also offers more comprehensive 16-week programs to help you reach your goals. These programs include:
