My Postpartum Workout Plan
Whatever you experienced with your body after baby #1, remove all expectations for baby #2. I’m not sure if it’s because I was pregnant for 2 weeks longer, Wyatt was 2lbs heavier, or it’s just what happens with second pregnancies. It took longer for everything to move back into place.
And this time, instead of setting some arbitrary deadline or racing against the clock to get back to where I was pre-baby by month x (like 6…), I’ve been giving myself grace. I didn’t even look at the belly binder I wore 3-4 days postpartum last time until I was 3-4 weeks postpartum (it was too tight).
Instead of pushing myself to walk within the first week (and wearing ankle weights), up until my postpartum appointment, my primary movement was keeping up with a toddler and walking to parks.
The moment I was cleared to workout after baby #1, I immediately started going to hot yoga and yoga sculpt to try and shed the lbs fast (I didn’t take into consideration the amount of sweat and its impact to my milk supply). I went back to Orangetheory (the workout I did during that pregnancy) and hurt my back on the rower, making it impossible to lift the stroller into the car or even lower Margot into her crib (and quickly cancelled that membership).
Initially, after this pregnancy, I thought I’d jump back into my regular workouts, but found out I might have an umbilical hernia. That’s when I decided I wanted to get back into working out the right way. By rebuilding my foundation and strengthening my core to avoid injuring myself and setting myself back even more.
At my postpartum appointment, I requested a referral for pelvic floor physical therapy (everyone should do this) and was seen for an evaluation within the next week. After my PT appointment, I felt like I had the knowledge of where my body was and a plan. I left with a few exercises to help strengthen my pelvic floor and core, follow-up visits scheduled, and an end goal of getting back to high intensity workouts and running.
This appointment also kickstarted my motivation. I signed up for The Sculpt Society (TSS) and started religiously following the postpartum program. So far I’ve completed 4 of the 6 weeks without missing a day. “Off” days I started taking Wyatt on 1 hour walks down by the beach. This has felt so good, it’s become part of our routine most weekdays.
Whether you do or don’t have access to PT, I highly recommend The Sculpt Society pelvic floor + core recovery program or the postpartum program that combines both workouts and the pelvic floor classes in the schedule. It’s only $24/month, and quick enough to fit in during nap time or tummy time. The workouts are ~20-25 minutes long and the pelvic floor videos are ~10 minutes.
Compared to the workouts I was doing during my most recent pregnancy (Sweatdreams), the moves seem really simple, utilizing no weight or 2-3lb dumbbells, but are super effective. I’m still nowhere close to where I want to be, but I already feel stronger. I’m able to engage my deep core muscles and can consciously connect breath to movement.
My goal is to complete the 6 week program, get surgery for my umbilical hernia (confirmed I do have one) in November, rest for the required 3 weeks, resume PT, and ease back into workouts. I also signed up for the Big Sur 21-miler back in August when I was really gung-ho so come the new year, I’m planning on training for that.
Equipment for The Sculpt Society Workouts
What you’ll need (with more affordable options from Target)