This week I did my first strength training workout almost 8 weeks postpartum. And boy oh boy am I sore! It’s a good sore though.
Honestly, I was soooo scared to go back to the gym, after being sick, lethargic, and not working out most of my pregnancy and feeling like a beached whale at the end it was hard to go back not sporting my pre-pregnancy body. But then I thought, you just grew an effin human, show yourself some love! Nobody at the gym cares if you’re bigger than you were before, that’s why everyone is at the gym… and if they do care what I look like screw ‘em.
After I gave birth I really let my body recover, I rested, focused on spending every second with my son (which I still do) and I incorporate walking every single day. Yesterday when I lifted weights I felt great, I went slow and controlled and not heavy at all.
Here is the workout I did: 2 sets of 12, took me 30 minutes and Adam was in the room next to me (daycare) so moms there’s no excuses, we need to stay strong and healthy for our kids! My trainer was awesome letting me go at my own pace and modify.
- Seated cable rows 30 lbs.
- Lat pull-down 40 lbs.
- Single arm bent over rows 8 lbs.
- Stationary lunges, holding 8 lbs. weights
- Bicep curls 8 lbs.
- Light deadlifts that were more of a stretch, 8 lbs.
- Chest flies 8 lbs. (I did these flat this time but will definitely do inclined next time, too much pressure on my back and tummy)
I was happy to focus on back work considering I feel like a hunch back with poor posture and bad alignment since I am nursing my son. Moms definitely work on your backs!
As you can see there is no ab work in here. Why? Because all these exercises incorporate your abs and sit-sups are not beneficial to the postpartum woman and can result in hurting yourself. Plus doing sit-ups and crunches are bogus and boring IMO! My focus is on clean nutrition and then when I actually lose the belly fat and I know my stomach and pelvic floor is healed I will possibly start adding in some of those exercises. But to be honest I would rather sprint then do a crunch. Sprinting is the ultimate full body core exercise!
I am going to attempt to take this same class today. I did take some pictures of my 7 week postpartum body, I am too chicken and will not be posting on social media or here, but will keep you all posted on my progress.
When did you start working out postpartum? I would love to hear what exercises you did!
Stay strong mommies!