Postnatal - Birth to Bodylove. 0-6 Weeks After Birth Program
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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7 Mins - Week 3-4 - Stretch & Mobilize (Postnatal)
Our spines get so stiff during pregnancy and into the postnatal period - get your spine moving again with this gentle spinal mobilization workout on the birth ball. This workout can be done at any stage during Week 3-4 of your recovery.
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5 Mins - Week 4 - Diastasis Recti Self Assessment (Postnatal)
Learn how to self assess with Ali as she examines her separation for the first time since having her second child.
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10 Mins - Week 5-6 - Core Challenge - Day 1-3 (Postnatal)
These final two weeks of the program is called the Two Week Core Challenge. You have done all the hard patient work over the last 4 weeks. The next two weeks is when we challenge your core. Over the next two weeks the workouts focus on the muscles of the deep core, retraining your muscles firing ...
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8 Mins - Week 5-6 - Core Challenge - Day 3 (Postnatal)
In the 'all fours' position the Fundamental exercises are much harder. Firstly you are working against gravity. Secondly you are not only challenging the core but your are using shoulder and hip stabilizers to hold the neutral spine and pelvis position.
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10 Mins - Week 5- 6 - Core Challenge - Day 4-6 (Postnatal)
Repeat, Repeat, Repeat - this is truly the only way to reconnect the deep core and get that flat tummy back! Take it slow with the exercises, allow yourself time to visualize the action of the muscles and just breathe slowly and evenly. You have dedicated yourself to these daily videos but try an...
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10 Mins - Week 5 - 6- Core Challenge - Day 7-10 (Postnatal)
Visualization is a really important part of doing deep core exercises as they are "Thinking" muscles. I want you to have three strong images when you are doing these Fundamental exercises: 1. Really identify with the wrap, cinch and compression of the TVA. 2. Imagine the two sides of the abdomina...
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11 Mins - Week 5 - 6 - Core Challenge - Day 11-12 (Postnatal)
Yes there is a lot of repetition and it feels like the exercises are the same! By now however you will be able to really feel the action of the muscles - the wrap, knit, lift. And you will be feeling and seeing the results - flatter tummy, better posture just to name a few great side effects of s...
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10 Mins - Week 5- 6 - Core Challenge - Day 13-14 (Postnatal)
Congratulations you are nearly there - two more days and you will have completed your Birth to Bodylove in 6 weeks! By now you should have a strong identity with the deep core. You should be able to find the connection, activation and stability of both the TVA and PFM. Finally you should see be ...
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8 Mins - Week 5-6 - Lower Body (Postnatal)
Continuing to build on the strength of your legs and the core/leg connection, this quick lower body workout takes you through some squatting and lunges and barre work to get the leg muscles burning! These workout can done at any stage of your Week 5-6 recovery.
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9 Mins - Week 5-6 - Stretch & Mobilize (Postnatal)
Lengthen and release tight muscles using the theraband. Follow along with Ali as she stretches the back line of her body - including hamstrings, glutes and low back. This workout can be done at any stage during Week 5-6 of your recovery.
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6 Mins - Ab Separation/Diastasis Recti Check (Postnatal)
Almost every postnatal woman will have some degree of Diastasis Recti/Abdominal Separation. The first and crucial step is to close the gap. Learning how to self-assess your Diastasis Recti is an important part of the healing process. Follow along with Ali as she takes you through a step-by-step d...
