Postpartum Recovery
& Fitness
This 3-Phase Postpartum Recovery & Fitness Program will progressively walk you through the first few months of your postpartum journey. I designed this program to make sure you're taking all the right steps to help heal and strengthen the areas most affected by pregnancy before slowly building back strength and endurance in the rest of your body.
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EASE YOUR WAY BACK INTO EXERCISE SAFELY & EFFECTIVELY
Do you feel like...
You don’t know how to reintroduce your body back to exercise post-baby safely and effectively?
Your energy levels are low, and you feel weak and overwhelmed with the thought of exercising?
You’re unhappy with your postpartum belly and ready to retrain your core from the inside out?
This program is broken down into three separate phases:
Phase 1: Phase One includes gentle, restorative movements that will allow you to reconnect with the muscles most affected by pregnancy and childbirth: your core and pelvic floor.
Phase 2: Phase Two should only be performed by women who have been cleared for exercise by their OBGYN or Doctor, and who have less than a two-finger-width Diastasis. This phase will slowly reintroduce you to exercise after childbirth, with a focus on core strengthening and stability training.
Postnatal Program
Strengthen your core and safely reintroduce your body to exercise with this progressive, 3-phase postpartum workout program.
This Program Includes:
- Real-time core foundation exercises to aid in recovery during the early days postpartum (Phase 1)
- 3-4 progressive workouts per week for four weeks (Phase 2)
- 4-5 progressive workouts per week for four weeks (Phase 3)
- Video demonstrations for every exercise movement
- Education about your core & pelvic floor postpartum (diastasis recti, pelvic floor dysfunctions, etc.)
- Postural assessment
- Suggested weekly schedule
HOW TO GET STARTED:
My Post Natal program is built into three distinct phases to ensure you safely and effectively build up your strength over time:
Phase 1: Core & Pelvic Floor Recovery
Phase 2: Cleared for Exercise
Phase 3: Rebuilding Strength and Endurance
WHAT YOU NEED:
- Yoga Mat
- A Stability (Swiss) Ball
- A set of Resistance Bands
- At least 2 sets of Dumbbells (the more variety, the better!)
What women are saying about the guide...
"Your programs 100% made getting my "body back" (hate that term though) doable last year and feeling strong while pregnant this year. Keep up the great programming"
- Shavonne
"I just want to say your program is awesome. I played D1 sports in college so I am super picky with my workouts. With my first two kids, I had diastasis recti, worse with my second. I was so focused on getting my body back I rushed the recovery and didn't come back the right way. Your program is fantastic and most importantly effective. I was able to keep at it even with three kids which allowed me to be consistent. THANK YOU!"
"I'm a first-time mom trying to heal my abs and get stronger to keep up with my baby when he's older. Don't know where I'd be without your program!"
"I just have to say that I just started your postpartum program last week and it is amazing. I'm slowly starting to get back to me after 4 births in 4 years"
- Amanda
DISCLAIMER
You should consult your physician or other healthcare professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you or your family have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experience chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity.
Do not start this fitness program if your physician or healthcare provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
If you are in the United States and think you are having a medical or health emergency, call your healthcare professional, or 911, immediately. By purchasing this program, you assume all risks involved in physical activity including but not limited to resistance training, HIIT, EMOM, running, jumping, stretching, aerobic exercise, etc. You voluntarily accept full responsibility for all risks involved in training, including risks from participating in any way in the training or use of equipment recommended by DO Fitness Co./Dana Oleksuk.
You agree not to hold DO Fitness Co./Dana Oleksuk liable for (a) injuries associated with performing recommended workouts and exercises, and (b) for negative outcomes of any kind-physical, mental, emotional-that occur while following this workout program.
Please feel free to contact me if you have any questions or concerns, or if you just want to say hello! I typically respond within 24-48 Business hours and I would love to hear from you.
