Postnatal - Birth to Bodylove - In 6 weeks

Postnatal - Birth to Bodylove - In 6 weeks

A specialized program of daily videos designed to recover, reactivate and reconnect your postnatal core for the first 6 weeks after pregnancy and childbirth. Follow along with Ali from the day she returns home from hospital for the first 6 weeks after the birth of her second child. Workouts are around 10 minutes each and together with Ali you will slowly, safely and effectively reactivate your body after childbirth. For the first two weeks the program has daily core and stretch videos designed to reactivated and mobilize the postpartum body. The following 4 weeks of the program are divided into weeks 3-4 and weeks 5-6. Weeks 3-4 share collections of core, stretch, lower and upper body strengthening workouts. During Weeks 5-6 there is a special Two Week Core Challenge which is a collection of core workouts. These are designed to challenge the strength and connection you have been working on and prepare you to safely transition to the postnatal Core Collective. If you have had a c-section we highly recommend you repeat weeks 5 -6. These is a self assessment video you can follow along with to track your progress during this program.

Some equipment such as a physio ball, block and small ball would be helpful for this program.

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Postnatal - Birth to Bodylove - In 6 weeks
  • Bodylove Diastasis Recti (Pre & Postnatal)

  • 2 Mins - Birth to Bodylove Program Intro (Postnatal)

    Ali explains how to work through this program to bring you safely back to exercise after birth.

  • 9 Mins - Week 1 - Day 1 - Core (Postnatal)

    You are amazing! You have just given birth to your baby and you're a mama! Beginning to reconnect with your abdominal muscles can be daunting but you're here! Dedicating 10 mins a day to your recovery and core activation will mean you're stronger and more connected to feel and look better during ...

  • 10 Mins - Week 1 - Day 2 - Core (Postnatal)

    Reigniting the muscle fibres of your abdominals takes time - be patient! The more you think about then action of your muscles the easier it will be.

  • 6 Mins - Week 1 - Day 3 - Core (Postnatal)

    We need to recover our pelvic floor muscles following the trauma of labor - the gentle breathing activation exercises in this program send circulation to the area - circulation means healing!

  • 9 Mins - Week 1 - Day 3 - Diaphragm Breathing (Postnatal)

    Learn to breathe again and mobilize your diaphragm with this side lying series finishing with a great spinal twist.

  • 8 Mins - Week 1 - Day 4 - Core (Postnatal)

    Finding the mind body connection to your deep core is so challenging - even more so when you are rediscovering your body after pregnancy. Committing 10 minutes per day to yourself and your recovery will make you feel good and stay connected.

  • 11 Mins - Week 1 - Day 5 - Core (Postnatal)

    A new baby is wonderful beyond words but it is a physically demanding job - throw in a few toddlers and you are tired tired tired! Carving out 10 mins a day to dedicate to your recovery will make you stronger and more energized for the days ahead.

  • 6 Mins - Week 1 - Stretch & Mobilize (Postnatal)

    Open up the sides of the body and find length in this enjoyable and gentle side stretching series. Add this short stretch workout to any day of your first week - or whenever you feel you need to find space and release!

  • 10 Mins - Week 1 - Day 6 - Core (Postnatal)

    Yes - it seems like a lot of repetition but we have to rewaken the deep core again - reconnect the neural pathways and allow ourselves time to slowly heal. The more you do them - the quicker you heal.

  • 7 Mins - Week 1 - Day 7 - Core (Postnatal)

    Our deep core muscles are thinking muscles - you have to connect your mind with the action of the muscles for them to engage. The more you think about them, the more times they engage - the stronger you will get, sooner.

  • 5 Mins - Week 1 - Day 7 - Diaphragm Mobilization (Postnatal)

    Our diaphragms become locked during pregnancy and their function very limited as the organs of the body move up and out of the way to make room for the baby. Releasing the diaphragm and beginning to allow it to fully engage during a breath is very important. Follow Ali as she shows you how to do...

  • 4 Mins - Week 1 - Stretch & Mobilize (Postnatal)

    Working on your spinal mobility is super important when you are postnatal - our spine gets very locked during pregnancy and even more so with the repetitive nature of postnatal activities like breastfeeding and child carrying! Add this short stretch workout to any day of your first week - or when...

  • 6 Mins - Week 1 - Stretch & Mobilize (Postnatal)

    This is Ali's genuine postnatal experience. In this videos she works to get her diaphragm working again through focused breathing exercises. Stretch with her as she uses the theraband to open her tight chest and muscles. Add this short stretch workout to any day of your first week - or whenever y...

  • 6 Mins - Week 1 - Stretch & Mobilize (Postnatal)

    Return mobility to your spine and move it in every direction in this gentle workout focusing on the very stiff thoracic. Add this short stretch workout to any day of your first week - or whenever you feel you need to find space and release!

  • 3 Mins - Week 1 - Stretch & Mobilize (Postnatal)

    Begin to bring mobility back to your spine with this gentle series of rolldowns. Add this short stretch workout to any day of your first week - or whenever you feel you need to find space and release!

  • 8 Mins - Week 1 - Stretch & Mobilize (Postnatal)

    Stretching is recommended throughout the 6 weeks. Using the theraband, Ali stretches her tight pecs that have been causing her upper spine to round. Wrapping the band around her head she also finds some much needed length in her cervical spine / neck. Add this short stretch workout to any day of ...

  • 4 Mins - Week 1 - Stretch & Mobilize (Postnatal)

    Finding articulation of the spine in a roll down is an important stretch to do as much as possible as it helps find space between the vertebrae and length down the back of the body. Add this short stretch workout to any day of your first week - or whenever you feel you need to find space and rele...

  • 10 Mins - Week 2 - Day 1 - Core (Postnatal)

    The exhaustion of having a new baby sinks in around week two as the adrenalin starts to level out. Ali is so tired too but find the time to do this 10 minute workout with her today and feel more energized and connected going forward.

  • 10 Mins - Week 2 - Day 2 - Core (Postnatal)

    There are two layers of pelvic floor muscles and we need to discover both - the squeeze and the lift action is crucial. Join Ali in this quick workout to connect to both.

  • 10 Mins - Week 2 - Day 3 - Core (Postnatal)

    The goal of these exercises is to reactivate and rediscover your deep core muscles. By doing this we can then retrain our muscles' firing patterns to first always engage the deep core before any exercise or action. Try and think about doing this in all your activity today from getting up from the...

  • 10 Mins - Week 2 - Day 4 - Core (Postnatal)

    You are now familiar with the fundamental exercises and the action of the muscles we are targeting. Slowly, slowly you will start to feel that mind-body connection return and you will begin to see the results of all your hard work. Keep thinking and you'll keep connecting.

  • 10 Mins - Week 2 - Day 5 - Diaphramatic Mobilization (Postnatal)

    Stretching out your sides feels so good - in this workout Ali does her diaphragmatic breathing in a side stretch to help open up the tight muscles between the ribs called the intercostals.

  • 10 Mins - Week 2 - Day 6 - Core (Postnatal)

    As you progress through the program you will begin to move into different positions to further challenge your core collection. Lying on your stomach is an important position to return so let's start now!