Exercise program after childbirth should meet the following requirements: be safe, gentle and effective. Do not force-load — the intensity of training should increase gradually. We offer you a rough training plan after home delivery by the leading coaches in the world.
Before the training be sure to consult with your doctor. According to the General recommendations to start training after giving birth is possible not earlier than in two months. However, each case is individual, so it is best to consult with a specialist.
On the links, you will be able to proceed to a detailed description of the programs (links open in a new window).
Exercise program after childbirth
1-2 a month
One of the most affordable training after childbirth is a New dimension with Cindy Crawford. That is why it is better and to start fitness classes for young mothers. Program Cindy Crawford consists of three parts, which must be completed within 2 months. Train 4-5 times a week in the first month and 5-6 times a week in the second month of classes:
- 1-2 week: part 1
- 3-4 week: part 2
- Week 5: part 1 + part 2
- 6-7 week: part 3
- Week 8: part 2 + part 3
3-4 month
After training with Cindy Crawford, you can go on more intense and complex exercises with Tracy Anderson. She has released two programs for young mothers: Pregancy Post-1 and Post Pregancy-2. For maximum efficiency, it is better to alternate between both complexes, especially after 2 months of regular exercise, your body will be ready for such a load.
Tracy Anderson offers functional exercise, but for weight loss you want to include in a training program after birth and aerobic exercise. We recommend you to choose for these purposes walk miles with Leslie Sansone. Home gentle walk will help you burn calories and lose weight. How to start a Leslie Sansone read here.
So, 3-4 month study according to the following scheme:
- PN: Tracy Anderson – Post Pregancy 1
- W: Walking with Leslie Sanson
- CP: Tracy Anderson – Post Pregancy 2
- THU: closed
- FRI: Tracy Anderson – Post Pregancy 1
- SAT: Walking with Leslie Sansone.
- Sun: Tracy Anderson – Post Pregancy 2
5 month
After 4 months of training you will be ready to move on to traditional fitness programs that will help bring your body into shape. It is recommended to choose complex Jillian Michaels “Slim figure 30 days”. Thanks to the technique of combining strength and aerobic exercises you can lose weight and improve your figure.
If the load seems insufficient, try adding other workouts with Jillian to achieve even more rapid results: All workouts with Jillian Michaels.
6-8 month
Finally, we suggest you to fix the effect of the exercise program after giving birth, having a fitness “Revolution bodies.” This is one of the most popular complexes have Jillian Michaels. It is for 3 months and during that time do you completely change your body. The program does not have time to get bored to constantly improve the complexity of videotronik will allow you to always be in good shape.
This 8-month exercise program after giving birth gives you the opportunity to bring their body into perfect shape. However, it is important to understand that this plan is indicative and is more Advisory in nature. You can improve it on your own: if you have interesting ideas, please write about it in the comments to the article.
Also read: Top 10 popular youtube channels on fitness at home in Russian.