As a personal trainer and mom of 3, I know women are asking ‘when is it safe for me to return to running after having a baby?’ and ‘when can I start doing HIIT workouts again?’ So I created this postpartum impact fitness test.
Today we're assessing strength, balance and impact tolerance. Can you complete all of these exercises alongside me? If so, you’re ready to slowly return to impact training.
Note: pelvic pain, heaviness or leakage during these exercises is an indicator your body isn't quite ready to return to high impact training. That doesn't mean not ever, it just means not yet! I suggest returning to low impact strength training and coming back to try this again in a few weeks.
Looking for more Postpartum Workouts at home? Download my FREE 30-Day Postpartum Workout Plan Here: https://www.nourishmovelove.com/postpartum-workout-plans/
Or find ALL of my Postnatal + Postpartum Workouts in this YouTube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbgM3v-uRntYjx7O00uMmGet
THE WORKOUT: Postpartum Fitness Test
► EQUIPMENT: None!
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
4 Strength Exercises
3 Balance Exercises
4 Impact Exercises
Performing each exercises for timed intervals or reps listed
Only performing each exercise once (to ‘test out’ of it with good form and no symptoms)
1⃣ STRENGTH:
Plank (1 minute)
Advanced Clamshell (30 seconds per side)
Single Leg Wall Sit (30 seconds per side)
Single Leg Glute Bridge (30 seconds per side)
2⃣ BALANCE:
Single Leg Deadlift (15 per leg)
Single Leg Step Down (10 per leg)
Single Leg Calf Raise (25 per leg)
3⃣ IMPACT:
Run in Place (1 minute)
Lateral Bound (1 minute)
Hop Scotch Squat (30 seconds per leg)
Single Leg Hop (30 seconds per leg)
►TIME STAMPS:
00:00 Workout Introduction
02:10 Strength Circuit
07:45 Balance Circuit
14:00 Impact Circuit
20:22 Fitness Test Ends
Learn more about postpartum fitness in this post: https://www.nourishmovelove.com/postpartum-fitness-test
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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LINDSEY WEARING (affiliate links):
Base Pace Shorts 8" — https://creatoriq.cc/3LMwPND
Cool Racerback Tank Top Nulu — https://creatoriq.cc/3Sli3zo
Energy Bra — https://creatoriq.cc/3UrK4Hk
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FAQ's + TRAINER TIPS:
It’s recommended that you wait until 12 weeks postpartum to start running again (but there are a lot of variables that play into this – were you running during pregnancy, how far into pregnancy, how was your birth, how long did you push, etc.)
Regardless of the above I highly suggest strength training prior to running and checking out Carrie Pagliano FREE return to run checklist. I worked through Carrie Pagliano's return to run screen several times before heading out for my first run -- https://carriepagliano.com
START SLOW – Run no more than every other day (I personally suggest 1 run day, 2 strength/rest days, then run again; so running every 3-4 days). I personally followed a walk/run plan from @dptsari_motion (from @motionminnesota).
Walking is working – if you’re having symptoms from running I also suggest limiting walking on rest days.
It’s important to note, PFD (pelvic floor dysfunction aka leakage, heaviness or pressure) has more to do with running volume than pelvic floor strength - GRADUALLY progress volume!
Just because you are having symptoms doesn’t mean you can’t do the exercise. You might just have to change your strategy…not now, doesn’t mean not never!
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MORE of My BEST POSTPARTUM WORKOUTS:
► 9 BEST Exercises for Postpartum Strength -- https://youtu.be/tBLbReA19OE
► 10 Minute Abs After Baby -- https://youtu.be/u4z7sBiGFA8
► 10-Minute Diastasis Recti Postpartum Ab Workout (Beginner #1) -- https://youtu.be/u3XXc_cTYJU
► 10-Minute Diastasis Recti Ab Workout (Beginner #2) -- https://youtu.be/aTq3nedqwFs
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