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Neftaly Creating a postpartum workout plan focusing on gentle movements
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Creating a postpartum workout plan with a focus on gentle movements is a great way to support recovery, rebuild strength, and enhance well-being after childbirth. Here’s a sample plan you can follow or adapt, assuming clearance from a healthcare provider (typically 6 weeks postpartum for vaginal delivery and 8–12 weeks for C-section, depending on individual circumstances).
???? Postpartum Gentle Movement Plan (Weeks 1–6+, post-clearance)
???? Week 1–2 (or immediately post-clearance)
Goal: Reconnect with your body, encourage circulation, and begin core engagement.
Frequency: Daily (5–10 mins)
Movements:
- Diaphragmatic breathing (belly breathing): 5 minutes
- Pelvic tilts (lying on back with knees bent): 2 sets of 10
- Kegels (pelvic floor engagement): 3 sets of 10
- Ankle pumps and circles: 2 minutes
- Neck and shoulder rolls: 1 minute
???? Week 3–4
Goal: Improve posture, activate deep core, and reduce tension.
Frequency: 3–4x/week (15–20 mins)
Movements:
- Cat-cow stretches (on all fours): 2 sets of 10
- Wall push-ups: 2 sets of 10
- Glute bridges: 2 sets of 10–12
- Bird-dog (modified): 1–2 sets of 5 per side
- Side-lying leg lifts: 2 sets of 10 per leg
- Pelvic floor breathing (Kegel with exhale): 3 sets of 10
???? Week 5–6+
Goal: Gently build strength and stamina.
Frequency: 4–5x/week (20–30 mins)
Movements:
- Standing marches (slow, controlled): 2 minutes
- Modified squats (with support): 2 sets of 10–15
- Wall sit (short hold): 2 reps of 20 seconds
- Arm circles & light resistance band pulls: 2 minutes
- Walking (with stroller, if desired): 10–20 mins
- Gentle yoga/stretching: 5–10 mins
☀️ Notes & Tips:
- Listen to your body — rest is part of recovery.
- Hydrate well and support your body with good nutrition.
- If you experience pain, heaviness, or incontinence, consult a pelvic floor therapist.
- If breastfeeding, consider doing workouts after feeding to avoid engorgement discomfort.
Would you like this plan in a printable format (PDF or chart)? Or would you like a plan tailored to a specific birth experience (e.g., C-section, diastasis recti)?
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