Postnatal Workout

1.5 min timer to start doing whatever exercise you can manage after child birth. Repeat as many times as you feel is suitable. I have included some exercises i am doing as well. Note- do not do till you have been given the all clear by medical professionals and do not over exert yourself!

Exercises

Satz 1: 1 Runde

Push-Ups

15 Wiederholungen

Transition

5 seconds

Push-Ups

15 Wiederholungen

Transition

5 seconds

Push-Ups

10 Wiederholungen

Transition

5 seconds

Mountain Climbers

1 minute

Right Side Plank

30 seconds

Left Side Plank

30 seconds

Alternating Fire Hydrants

30 seconds

Transition

5 seconds

Russian Twists

1 minute

Sit-Ups

1 minute

In and Outs

30 seconds

Bicycle Crunches

1 minute

Leg Lifts

1 minute

Ankle Grabbers

1 minute

Flutter Kicks

30 seconds

Reverse Crunches

30 seconds

Floor Bridge

1 minute

Transition

5 seconds

Wall Sit

25 seconds

Wall Sits with Heel Ups

25 seconds

Wall Sit

25 seconds

Wall Sits with Leg Lifts

25 seconds

Wall Sit

25 seconds

Wall Sits with Knee Raises

25 seconds

Wall Sit

30 seconds

Wall Sits with Leg Lifts

30 seconds

Wall Sits with Heel Ups

30 seconds

Transition

5 seconds

Squats

15 Wiederholungen

Transition

5 seconds

Cross Knees to Elbows

40 Wiederholungen

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Postnatal Workout

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Child Workout

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