Lady performing plank in activewear

Instability to the core

Posted on by Jelena

So when they tell you how important it is to rebuild your pelvic floor muscles and core, make it first priority! Here I am 9 months postpartum and my body feels more broken than it ever has. Let me explain..

Physio classes

These classes were good (you’re able to commence 6 weeks after birth), and I religiously went for my 4 visits. Things felt good, my separation was less than 2cm, and I felt pretty good all round.

It won’t happen overnight, but it will happen

I’d done the mandatory things like my first birth, and was back to strength training and working out 5-6 times a week. And then about 2 months ago, it all came to a head. Lower left back pain, overly tight hip flexors and ITB, and my best friend De Quervain’s came back for a visit. Along with that, there’s some shifty stuff going on with my forearms which is still yet to be confirmed as to what it is.

WTF

My first thought. It didn’t happen last time, I was training and feeling good, why now? So at first I just continued doing all the same. I complimented that with a bit of acupuncture, massage and a sole physio appointment where I got some exercises to do.

Just keep stretching

Dory said something similar… and I tried it but after 2 months it wasn’t really any better. The arms were actually worse, the back and legs just kept coming back. So I decided I needed to get to the bottom of the issues so I can actually repair the problem, and not just keep putting bandaids on. Which is the real reason I actually wrote this, in case anyone else has had similar issues or is looking for a decent program.

Slow and steady

No more weight training for now. The focus is rebuilding my core and releasing the tension. Each weeknight before bed I use a foam roller, massage ball and do these funky exercises that are a part of a core program. I also found this for the booty burn to make sure my glutes are activating.

I think it’s slowly working. My lower back isn’t as bad and my legs don’t feel as tight either. Hopefully I’m not making it up but I actually think my core is activating now too. I just have to keep reminding myself to do it, and consciously think about the muscles I want to use while doing it.

woman exercising inside

HIIT that!

Posted on by Jelena

Seems like an appropriate time to write this workout post with the COVID-19 lockdown restrictions, and everyone trying to stay active at home. I was going to the gym 4 times a week up until the day prior to having my second , but gave up my membership while on maternity leave to do home workouts. You could say I’ve become quite well versed at stalking the online personal trainers over the last 8 months!

In saying that, I thought I would share some of my favourite workouts that I have been doing (from post natal recovery to now). Some are programs which you pay for, others are just videos on YouTube.

  1. The Bod – Sophie Guidolin
    This has now been turned into an app but I bought the Maintenance and Pro editions a few years back when losing weight from my first pregnancy. It’s good as it also has meal plans, and gives you gym and home options for each day.
  2. Centr – Chris Hemsworth
    Did I get sucked in thinking I’d get to work out with Thor every day? Maybe, but I’d actually heard good things about the app from a friend. I just finished week 1 of the Centr 6 program and am feeling the burn! Each workout is no longer than 30 mins and includes warm up and cool downs. There are things I haven’t even yet touched such as recipes, mindfulness, yoga and 100’s of workouts so looking forward to sticking with this one.
  3. Yoga with Adriene
    I love this channel. All free, but such good yoga that will leave you feeling refreshed and woosa. She also has a 30 day challenge if you can commit to daily practice, and her cute dog is featured every now and again 🙂 .
  4. Bodyfit by Amy
    I liked using Amy’s videos for my postnatal workouts while I was getting back into things slowly. She also has some good 15 minute kettlebell workouts.
  5. Sydney Cummings
    The best but and legs workout I have found.. for those who have no weights and just a resistance band. Sore for days! Sydney also has some great HIIT workouts that you can do in even 10 minutes for when you are short on time.
  6. SWEAT Summer series – Kelsey Wells
    4 weeks of postnatal exercises (mostly using body weight) to strengthen your core etc.
  7. HIIT workouts by Heather Robertson
    Quick, high intensity workouts for when you’re short on time. You only need your mat and some space inside.
  8. Boxing with Nate Bower
    If you have a boxing bag and gloves, these videos are awesome to work up a sweat. Just takes a few mins to get your head around the moves if you’re not a boxer as he refers to them as numbers rather than the actual punch (hook etc.)

Feel free to add any other recommendations in the comments!