Having a baby takes a pretty big toll on your body and I have to say my body never returns exactly to how it was previous to pregnancy. Right now I’m still in the weird post-baby belly stage. But I also found that after I was pregnant I had lost absolutely ALL muscle tone. Because I was so sick I did basically zero physical activity while pregnant – even walking down to the mailbox made me winded so I knew I had to do something about it right away. An amazing personal trainer named, Brooklyn Castillo, came highly recommended to me so I gave her a call and asked her to create the best post-baby workout to do at home. I specified that I needed to be able to do it as quickly as possible and with minimal equipment since I didn’t want to spend a fortune. And did she deliver!! She has put together an amazing plan that any mom can do – I’ve already started seeing major results!
I want to thank Brooklyn so much for partnering with me to help a mommy out! She is also a nurse, RN BSN, and certified personal trainer and most recently a member of Six:02 Fit Crew, a fitness apparel store for women.
What We Are Wearing: Brooklyn and I are both outfitted in designs from SIX:02 (if you are in San Antonio there is a store in North Star Mall). I’m wearing a new brand of theirs called, ALALA. I’m seriously OBSESSED with these workout pants which feature vents that keep your legs cool. I also love the stylish tank. Six:02 offers a wide variety of brands including Nike, Adidas, Asics, Under Armour and more.
Following is the full plan accompanied with photo and video. If you have any questions please feel free to comment below or Brooklyn can be reached at Brooklyn.Fit411@gmail.com or to learn more visit her Facebook page.
Warm-up (5min): treadmill, cardio machine of choice or walk/jog outside or this circuit. Jumping jacks 15 reps / marching high knees 20 reps / stretch side to side reaching arm overhead and simultaneously lunging.
Push-ups – 3sets x 10-12 reps
Beginner: start from hands and knees
Intermediate: on hands and toes
Advanced: Tic Toc Push-ups (regular push-up then move right hand in to left hand while in plank position, then move left hand out wide so that hands are about shoulder width apart and perform another push-up, then bring left hand in to right hand and right hand moves out wide and repeat push-up again, repeat these moves again until all reps completed)
*Keep core tight during push-ups, trunk and back all aligned, no piked or sagging hips.
Mountain Climbers – 3 sets x 15 reps (cardio interval)
On your hands and toes in a plank position bring one knee to chest, your other leg is straight out and supporting from toes, then quickly switch legs and repeat for 15 reps. (VIDEO HERE)
Squats w/ Overhead Shoulder Press – 3 sets x 10-12 reps
Beginner: Place a stability ball between a wall and the small of your back, feet shoulder-width apart, sit back into your heels until thighs are parallel to floor then stand, pushing your weight up from through your heels and squeezing glutes at the top of the move while simultaneously pressing hands from shoulders to straight overhead. Make sure toes don’t go over knees, keep back straight and chest up. (VIDEO HERE)
Intermediate: Free standing squat with an overhead dumbbell shoulder press every time you stand. Again, remember to keep feet about shoulder-width apart, back straight, chest up and don’t let knees go over toes.
Advanced: Free standing squat with a dumbbell bicep curl to overhead shoulder press each time you stand. (VIDEO HERE)
Squat Jumps – 3 sets x 15 – 20 reps (cardio interval)
These should be light hops when initially starting and increasing with power and height as fitness level increases.
Reverse Lunges w/ Bicep Curl – 3 sets x 12 – 15 reps (VIDEO HERE)
Beginner: Alternate legs, one leg steps back while front foot supports weight in lunge position, don’t let your knee go over your toes on that front leg and focus the weight in the heel, bring back leg up till you’re standing upright, switch legs and repeat for all sets.
Intermediate: Perform all reps on one leg for 12reps while holding dumbbells then switch legs and repeat for 12 reps on the other leg.
Advanced: Perform all reps on one leg for 12 reps with a dumbbell bicep curl overtime you stand and repeat on opposite leg with a dumbbell shoulder lateral raise every time you stand.
Lunge Jumps / Switch Jumps – 3 x 12-15 reps each leg (cardio interval) (VIDEO HERE)
Plank Rows – 3 sets x 12 – 15 reps (VIDEO HERE)
Beginner: In a modified plank position from knees and hands with hands supported on dumbells, alternate arms by pulling one dumbbell up while keeping elbow close to body and contracting back muscle, aiming to pull the dumbbell to shoulder, place back down and alternate with opposite arm, repeat for all reps.
Intermediate: Perform same move while in full plank position on hands and toes.
Advanced: Perform same move while in full plank position but row with same arm for all 12 reps before switching to other arm.
*Training can be performed without the cardio intervals at first if preferred and the intervals can be added later to increase the difficulty. I usually add cardio intervals in for my clients who don’t have time to get regular cardio sessions in. But its a great way to improve the cardiovascular system and get a little metabolic boost!
**The great thing about this workout is that you can either perform each exercise for all reps and sets suggested before moving onto the next exercise OR if short on time or wanting and extra little challenge perform a circuit. Perform each exercise for one set (or one set each leg in some cases) back to back until all exercises have been performed. Rest 2 minutes and repeat entire circuit again, rest and then repeat again for 3 sets total of all exercises.**
Abs/Core (Again can be performed in a circuit as well)
Basic Crunch – 3 sets x 12-15 reps
Lie on back, knees bent, feet flat, arms crossed over chest. Make sure to pull the belly button in to spine with each contraction, chest and chin up to ceiling and focusing on getting just your shoulder blades off the ground, slow and controlled crunches
Twisting Basic Crunch – 3 sets x 12 – 15 reps
Same move as the basic crunch except with each contraction you will be reaching an arm past the opposite knee in a twisting motion, alternating arms each crunch.
Reverse Crunch – 3 sets x 12 – 15 reps (VIDEO HERE)
Lying on back, knees bent and feet flat, lift knees toward chest and simultaneously lifting tailbone of the ground pushing knees to ceiling. This should be a slight and controlled movement and lift, not too quickly or the momentum will take the focus off the ab contraction. For those with C-sections I don’t recommend this move until surgical site is 100% healed and the plank and basic crunches are mastered.
Planks 3 holds for 30 – 45 seconds
Beginner: modified plank position from hands and knees.
Intermediate: Full plank position from hands and toes.
Advanced: Full plank position from elbows and toes.
Superwomen 4 sets X 10 – 15 second holds
Lie on stomach, arms stretched out in front, legs together, contract lower back lifting arms and legs off the ground balancing on stomach and hold for 10 seconds then relax. Repeat for all reps and sets.
* I like combining upper body and lower body moves because this shunts blood back and forth which can increase the metabolic rate. Also the cardio intervals added in will also keep the heart rate elevated again increasing metabolic rate.
Another great exercise that’s not necessarily part of a weight training regimen but highly recommended post-pregnancy is Kegels. I’m sure you’re already aware of this since this isn’t your first baby. But I thought I’d add it in just in case!
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