From Fat to Fit – Week 8 (10.02.14)
I am now 8 weeks post partum and have been properly exercising for the last 5 weeks
I have also discovered a program called Birth2Fitmum from http://www.pregnancyexercise.co.nz
This is a great program that concentrates very much on healing abdominal separation or ‘diastasis recti’ post birth. Without doing any crunches or sit ups as these types of exercises can actually increase separation of the abdominal muscles so I have been following that program for the last 3 weeks in addition to my Ready Steady Mums program and my own ‘Mummy Motivator’ program.
You can check out both here
This weeks workouts
Back garden workout
Equipment – 2.3KG Dumbbell
Birth2fitmum TVA activations (see their website for more information)
30 X TVA activations
10 X leg extensions (20 in total)
10 X 2.3kg weighted squats
3 way balance
10 X chest press sitting on swiss ball with 2.3kg dumbbell (slow and controlled movement – it’s about toning not cardio)
10 X Hammer curl with twist (standing holding dumbbells vertically)
Lift dumbbells from sides of body all the way to shoulders bending them at the elbow keeping arms tight to sides. Bring dumbbells back to sides
Follow this with the same movement to the halfway point so arms are at 90degree angle to body while twisting arms out so that palms are facing up.)
Both of these counts as 1 rep.
Repeat weights X 2
Cracking out the cardio
Baby Bear is still too young for me to run with her in the pram as she is still in the carry cot but I did want to start running a little bit to ease myself back into it and as the treadmill and gym are not an option I improvised. I used the running track at the stadium in the park as it was empty and gated (so it meant baby Bear was safe as I ran). It was also in the shade making running a (bit) easier.
6 X 10m Sprints
10 X Burpees
10 X Mountain climbers
Birth2Fitmum TVA activations
10 X leg extensions (each leg)
30 walking lunges
Longer run/jog around the edge of the track approx 350m (must take GPS watch next time to be more accurate).
10 X weighted squats (holding baby Bear as she was crying)
40 weighted walking lunges (weighted as I was still holding Baby Bear).
Walk (600m or so back)
Getting there slowly but surely.