MAMAS : video
This is the place to start
Build the foundation to get back to your active life with proven strategies for postpartum recovery; at the appropriate challenge level to progress with you. Connect, align, and strengthen with this three phase series (each only 12-20 minutes long) designed for the fourth trimester and beyond. Safe and intended for diastasis recti and general pelvic floor weakness after baby. Enjoy educational bonus material to facilitate progress and enhance your experience. Each phase offers two audio options to enhance your experience and facilitate progress.
What you'll need
Phases one and two don't require any props or equipment beyond a mat. For phase three, you'll need a small 4-8 inch stability ball. You can find them here from theraband, here from amazon, and if you'd like one that also does myofascial massage I recommend this Yamuna ball. Coordinating playlists available via Spotify (hellobodypilates).
Begin the breath exercises as soon as you feel up to it, there's no required wait time. Phase One can be started as early as two weeks postpartum after a low-risk, vaginal delivery with no sutures or complications. The best way to gauge if you are ready to start is if you are up and about, moving normally, without discomfort or bleeding. Regardless of how great you feel, please consult your doctor before starting. In the case of cesarean, sutures, blood loss or other complications, please wait until you are completely cleared by your doctor to exercise. Phase Two can be started at 6-8 weeks postpartum, after clearance from your doctor to exercise and after completing two weeks of Phase One. It is recommended to spend at least two weeks on each phase, waiting to progress to the next until you've gained proficiency in the previous phase. It is also recommended to master the breath pattern, core connection, & wait until at least 12 weeks postpartum before progressing to more strenuous exercise.
This is the next step.
Move, breathe, and flow through this efficient 20 minute sequence. This is the final progression from Postpartum Essentials. It's deep core work combined with whole body movement for a strong, balanced center. Gain an understanding of how to connect with deep muscles and the role of the breath & work from the inside out. Completion of Postpartum Essentials is recommended prior to starting this.
What you'll need
You'll need a small 4-8 inch stability ball. You can find them here from theraband, here from amazon, and if you'd like one that also does myofascial massage I recommend this Yamuna ball. Coordinating Playlist available on Spotify (hellobodypilates).
WHAT MAMA'S ARE SAYING ABOUT IT...
I just wanted to tell you how happy I am with your Postpartum Essentials program. it has helped me tremendously regain strength in my core. I still have a long way to go but so happy with the progress I made within the first few months after delivery. I can't thank you enough. -Alyssa
I just wanted to let you know that I did your postpartum videos for a week straight and already feel they are helping! This pregnancy changed my body the most and I'm so grateful for the timing of your videos! -Michelle
I just wanted you to know I've already felt improvement after a month of doing your postpartum course!! I feel like I've finally begun to master the breathing with the pelvic floor contraction. I also have taken your advice and have scheduled an appointment with a pelvic floor specialist. So, needless to say thank you so much for all that you do! -Tif