Saturday, December 19, 2015



Having a baby, especially through a c-section/cesarean, obviously affects a mother's body. How has this affected her exercise/workout routine?

To start with, because of the c-section, she took six weeks off from all potentially strenuous activity (aside from lifting the baby) so that she could heal. Everything went well, so she started working out again in her seventh week. She still didn't want to risk heavy weights (relative of course...she's only ~100 lbs) or things that were high-intensity (so no sprinting), so her workout consists of low-stress, low-weight exercises for now. Finally, there's a baby in the house that likes attention, so the workouts have to be short and have to take place at home. The basic routine is below:

Summary: Workout consists of three workouts a week plus light cardio.The workouts are circuits that consist of a mix of dumbbell exercises and yoga. If you aren't familiar with circuit training, there's an abundance of information on it online. She does three sets of each circuit for that day and rests as needed between sets. The only equipment she uses are dumbbells and a yoga mat (a treadmill also for cardio but you can do it without one). Note that she is consciously avoiding standard ab exercises (e.g., crunches) and things that put extreme stress on her core (e.g., weighted squats) to ensure that her stomach heals.

Equipment Needed: yoga mat and dumbbells; see picture (note that not all items in the picture are required)

Week 7:

Day 1:

  • bicep curl (10 reps - 5 lbs per arm)
  • bent over row (10 reps - 5 lbs per arm)
  • front lateral raise (10 reps - 5 lbs per arm)
  • side lateral raise (10 reps - 5 lbs per arm)
  • reverse fly (10 reps - 5 lbs per arm)
  • hammer curl (10 reps - 5 lbs per arm)
  • inside & outside leg lifts (10 reps per leg)
  • bird dogs (5 reps per side - 5 second hold per rep)
  • stretch

Day 2:

Rest

Day 3:

  • standing shoulder press (10 reps - 8 lbs per arm)
  • chest/bench press (10 reps - 5 lbs per arm)
  • chest fly (10 reps - 5 lbs per arm)
  • internal & external leg rotations (15 reps each for a total of 30 reps)
  • leg circles (20 reps each for a total of 40 reps)
  • heel slides (10 reps per leg)
  • pelvic tilts (10 reps)
  • calf raises (10 reps - 8 lbs per arm)
  • stretch

Day 4:

Rest

Day 5:

  • forward bend (10 reps)
  • plank (10 seconds)
  • cobra (10 reps - 5 second hold per rep)
  • bridge (10 reps)
  • kegel (10 reps - 2 second hold per rep)
  • clamshell (10 reps per leg for a total of 20 reps)
  • stretch

Day 6:

Rest 

Day 7:

Rest

Cardio - 3.5 mph on a flat treadmill for 10 minutes with a light warmup and cooldown; once per week

Week 8:

Day 1:

  • bicep curl (12 reps - 8 lbs per arm)
  • bent over row (12 reps - 8 lbs per arm)
  • front lateral raise (12 reps - 5 lbs per arm)
  • side lateral raise (12 reps - 5 lbs per arm)
  • reverse fly (12 reps - 5 lbs per arm)
  • hammer curl (12 reps - 5 lbs per arm)
  • inside & outside leg lifts (12 reps per leg)
  • bird dogs (5 reps per side - 5 second hold per rep)
  • stretch

Day 2:

Rest

Day 3:

  • standing shoulder press (12 reps - 8 lbs per arm)
  • chest/bench press (12 reps - 8 lbs per arm)
  • chest fly (12 reps - 5 lbs per arm)
  • internal & external leg rotations (20 reps each for a total of 40 reps)
  • leg circles (20 reps each for a total of 40 reps)
  • heel slides (20 reps per leg)
  • pelvic tilts (15 reps)
  • calf raises (20 reps - 8 lbs per arm)
  • stretch

Day 4: 

Rest

Day 5:

  • forward bend (15 reps)
  • plank (40 seconds)
  • cobra (12 reps - 5 second hold per rep)
  • bridge (15 reps)
  • kegel (15 reps - 2 second hold per rep)
  • clamshell (15 reps per leg for a total of 30 reps)
  • stretch

Day 6:

Rest

Day 7:

Rest

Cardio - 3.5 mph on a 5% incline for 10 minutes with a light warmup and cooldown; twice per week

Week 9:

Day 1:

  • bicep curl (15 reps - 8 lbs per arm)
  • bent over row (15 reps - 8 lbs per arm)
  • front lateral raise (15 reps - 5 lbs per arm)
  • side lateral raise (15 reps - 5 lbs per arm)
  • reverse fly (15 reps - 5 lbs per arm)
  • hammer curl (15 reps - 5 lbs per arm)
  • inside & outside leg lifts (15 reps per leg)
  • bird dogs (5 reps per side - 7 second hold per rep)
  • body-weight squats (15 reps)
  • stretch

Day 2: 

Rest

Day 3:

  • standing shoulder press (15 reps - 8 lbs per arm)
  • chest/bench press (15 reps - 8 lbs per arm)
  • chest fly (15 reps - 5 lbs per arm)
  • internal & external leg rotations (25 reps each for a total of 50 reps)
  • leg circles (25 reps each for a total of 50 reps)
  • heel slides (25 reps per leg)
  • pelvic tilts (25 reps)
  • calf raises (25 reps - 8 lbs per arm)
  • stretch

Day 4: 

Rest

Day 5:

  • forward bend (20 reps)
  • plank (40 seconds)
  • cobra (15 reps - 5 second hold per rep)
  • bridge (25 reps)
  • kegel (25 reps - 2 second hold per rep)
  • clamshell (25 reps per leg for a total of 50 reps)
  • stretch

Day 6: 

Rest

Day 7: 

Rest

Cardio - 4.5 mph on a 5% incline for 15 minutes with a light warmup and cooldown; twice per week

The pregnancy didn't affect my body quite as much as the mother's so my workout hasn't changed significantly which means I might not post it for a while.





29 comments :

  1. You are pretty careful about your health and physique which is the best thing to be careful about. I am glad to see that you are able to give proper time to yourself after such time.

    ReplyDelete
  2. A gynecologist is a trained medical doctor great resource that has specializes in the treatment of women. A gynecologist will need to complete the same training as any medical doctor and then complete a residential training program for 4 years.

    ReplyDelete
  3. To start with, because of the c-section, she took six weeks off from all potentially strenuous activity (aside from lifting the baby) so that she could heal. Everything went well, so she started working out again in her seventh week. walgreens photo coupon

    ReplyDelete
  4. All The Interested Candidates Read The Notification of The Following Vacancy. Read and Check Are You Eligible For This Vacancy and Read The How to Apply The Online Form of This Job. Online Quran classes for kids.

    ReplyDelete


  5. Some of the most successful ABS-CBN programs from the 1990s up to the present
    bear his imprint — from “Showbiz Lingo”, “The Buzz”, lambingan - Watch your favorite Pinoy Tambayan, Pinoy Teleserye Replay, Pinoy
    TV Series and Pinoy TV Shows online for free! “Today With Kris”, “Game Ka Na Ba?”, “Mula
    Sa Puso”, “ASAP” and recent hits “May Bukas Pa”, “Tayong Dalawa”, “Walang Hanggan” and “Ang Probinsyano”.

    ReplyDelete
  6. Hatta is an ancient town located from a one hour drive from Dubai City. Having said that, the town is full of breathtaking views, mountains, parks, etc hatta water dam.

    ReplyDelete
  7. Zee Tamil is the best place to watch Tamil Tv. It is a great source of entertainment for Tamil watchers. Tamil languagers shall have the best entertainment around after a long hectic day at work in the blessing of Zee Tamil.

    ReplyDelete
  8. Desert Safari Dubai, a 6 Hours Tour in the Desert of Dubai that is dipped in the rich sauce of thrill and excitement. The trip includes the activities like Belly Dancing, Dune Bashing, Tanura Dance, Sand Boarding desert safari dubai,

    ReplyDelete
  9. sexytube is the world's leading free porn site. Choose from millions of hardcore videos that ... Menu. 18 Year old Teen · Anal · milf xxx videos · big ...

    ReplyDelete
  10. Besides my C course, I have a job and family, both of which compete to get my time. I couldn't find sufficient time for the challenging C assignments, and these people came in and saved my skin. I must commend them for the genius Programming Assignment Help. Their C Homework Help tutors did the best job and got me shining grades.

    ReplyDelete
  11. Matlab Assignment Help helped me to complete my seventh Matlab assignment, which was also the best-performed! It scored 92/100, which I've never scored before on any other assignment/exam in my lifetime. Otherwise, their service was as quick as usual. The delivery was also on time. I'm now requesting to use this same programmer multiple times. He seems the best in Image Processing tasks. Meanwhile, I'll ask for more Matlab Homework Help soon

    ReplyDelete
  12. Hello. Please check the task I have just sent and reply as soon as possible. I want an adjustment assignment done within a period of one week. I have worked with an Accounting Homework Help tutor from your team and therefore I know it’s possible to complete it within that period. Let me know the cost so that I can settle it now as your Accounting Assignment Help experts work on it.

    ReplyDelete
  13. That is a huge number of students. Are they from the same country or different countries? I also want your math assignment help. I want to perform in my assignments and since this is what you have been doing for years, I believe you are the right person for me. Let me know how much you charge for your math homework help services.

    ReplyDelete
  14. I don’t have time to look for another expert and therefore I am going to hire you with the hope that I will get quality economics assignment help .Being aneconomics homework help professor I expect that your solutions are first class. All I want to tell you is that if the solutions are not up to the mark I am going to cancel the project.

    ReplyDelete
  15. I have submitted my assignment to your website without any challenges. The economics assignmenthelp expert handling my assignment has already contacted me and I am certain that my work is underway. I am just hoping that I will get quality economics homework help. I have a lot of hopes in you and I am just hoping that you will not disappoint me.

    ReplyDelete
  16. As much as there are discouragements, it is true that mathematics is hard. Like in my case, I was never discouraged by anyone about math but I still find it very hard and that is why I am requesting your Math assignment help. I am tired of struggling with mathematics and spending sleepless nights trying to solve sums that I still don’t get right. Having gone through your Math homework help, I am sure that I will get the right help through you. Please tell me what I need to be able to hire you.

    ReplyDelete
  17. Just what I was looking for. I am struggling with my accounting assignment. I want an Accounting Assignment Help tutor to offer me two services. One is to complete my accounting assignments and the other is to provide me with online classes. I believe you are experienced enough to offer both Accounting Homework Help and online classes. I know you charge assignments based on the bulk. Tell me how much you charge for the online classes per hour.

    ReplyDelete
  18. An array of activities can be enjoyed in the Desert Safari Dubai Deal is a journey, of the camel, dune, the hunt for horseback riding. You can experience the loose sedimentary rocks, the sand dunes with the wind.

    ReplyDelete
  19. Our Desert safari evening ideal for single travelers, couples, families, couples or groups of friends. No matter what the reason, if you are in Dubai, don't forget to check the experience Dubai dhow cruise creek In this exciting experience, it can be enjoyed by the Arabian Nights, on a wooden boat.

    ReplyDelete
  20. This is a great feature, so much so that you give it and give it away for nothing. Our article has generated a lot of positive interest.desert safari in dubai

    ReplyDelete
  21. Excellent read, I just passed this on to a colleague who was doing some research about it. He has already bought me lunch because I found a smile on him so let me rephrase that.dune buggy dubai price

    ReplyDelete