2-WEEK WORKOUT PLAN
for new moms
An Introductory Workout Plan Focused On New Moms With
Ariane Hundt, Clinical Nutritionist (M.S.) & Fitness Expert + Mom of Two
HERE'S WHAT TO FOCUS ON:
Plan your consistent workout time
Assess if you have diastasis recti (ab separation)
Take your ‘before’ pictures to track your progress
Walk as much as you can!
SHARE THIS PAGE & INVITE YOUR
MOM-FRIENDS, GROUPS TO JOIN YOU!
PLAN YOUR WORKOUT TIME | Plan when to consistently fit in 10 minutes a day for your exercises.
I personally have 3 windows that are realistic: first thing in the morning as part of our morning walk in the park, nap time or after the kids are in bed.
DIASTASIS RECTI ASSESSMENT
If you’re a new mom, first assess if you have diastasis recti. The outcome determines which ab routine you want to follow.
This video will help you assess if you have it. You will see my diastasis and stretched belly right after delivery, so you have an idea what I’m talking about
You can do this assessment as soon as two weeks after delivery.
Lie on the floor with your back, knees bent, feet flat on the floor.
Place one arm behind the head, elbow bent, as you would if you were about to do a sit-up.
Lift your head and neck slightly.
With your free hand find your belly button and the line that runs vertically above and below.
Gently press your finger down along this line, looking for a vertical gap.
If you do feel a gap, measure it in finger widths. You might be able to fit one, two, or more fingers in there horizontally.
A line of 2 or more finger-width wide is considered DR. The depth of your DR is important as well. If you can go deep and the tissue is very soft, you want to focus on DR restoration before resuming conventional ab workouts, such as sit ups, upward dog, the cow part of ‘cat/cow’ and planks.
If you have DR, do the short restorative exercises every other day. It takes time to retrain your connective tissue, so don’t become impatient and jump ahead as you can easily undo weeks worth of rehab exercises by doing the wrong ab move.
If you have only recently given birth, you can use a belly wrap for any upper body workout/push ups and floor exercises, so you can protect your weak abs. I’ve found this one to be very helpful in getting my abs back after delivery. I wore it every night and as much as possible during the day for the first few weeks.
TAKE YOUR 'BEFORE' PHOTOS | Yes, do it! Even if you don’t like what you see right now, it will be a great comparison in 6 weeks. Keep in mind, your body went through a lot, so it's only natural to see the effects of the tremendous effort you just went through!
WALK AS MUCH AS YOU CAN | You may not feel it is truly exercise, but head out with your baby and walk, walk, walk. There is nothing more restorative than moving all day long. You want these walks to be relaxed and restorative, ideally in nature.
The effects will show quickly as reduction in stress hormones. This translates into burning body fat, calming your appetite and boosting sleep quality.
2-Week Workout Plan
ONLY MOTHERS CAN THINK OF THE FUTURE ~ BECAUSE THEY GIVE BIRTH TO IT IN THEIR CHILDREN – Maxim Gorky
A HEALTHY, VIBRANT, ENERGETIC,
JOYFUL, FUN, WELL-BALANCED MOM ~
THIS IS TRULY THE BEST GIFT YOU CAN GIVE YOUR CHILDREN. YOU ARE A
ROLE MODEL FOR THEIR FUTURE.
Here’s a little secret: working out intensely an hour a day is not nearly as effective as moving all day long. Moms don’t sit down all day - best cardio ever! ~ Ariane Hundt
Workouts | Weeks 1 & 2
MONDAY | 7-Minute DR Core Routine
If you don't have DR, do this
TUESDAY | 9-Minute Lower Body Workout
WEDNESDAY | 5-Minute Upper Body
If you don't have DR, do this
THURSDAY | OFF
FRIDAY | 9-Minute Lower Body Workout
SATURDAY | 9-Minute Back & Core
SUNDAY | OFF
QUESTIONS + ANSWERS
How early can I start the ab exercises after delivery?
You want to start Kegel exercises as soon as possible, ideally even in the months before delivery. You want to start wearing the belly wrap as soon as possible after delivery. It will help stabilize your weakened core, help you lose the excess fluid, and helps your uterus normalize faster.