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4-WEEK WORKOUT PLAN
An Introductory Workout Plan Focused On New Moms With
Ariane Hundt, Clinical Nutritionist (M.S.) & Fitness Expert + Mom of Two
HERE'S THE WEEK ONE FOCUS
+ YOUR FOUR-WEEK WORKOUT SCHEDULE
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Plan your consistent workout time
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Assess if you have diastasis recti (ab separation)
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Take your ‘before’ pictures to track your progress
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Walk as much as you can!
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#1
PLAN YOUR WORKOUT TIME | Plan how to consistently fit in 10 minutes a day to do 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. Find YOUR time slot and make it happen.
#2
DIASTASIS RECTI ASSESSMENT
If you’re a new mom, assess if you have diastasis recti as that 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
I suggest you do this assessment two weeks after delivery as the earliest point. Your body is still losing lots of fluids and too much tension from the abs can slow healing.
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Lie on the floor with your back, knees bent, feet flat on the floor.
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Place one arm behind the head, elbow bent, as you would if you were about to do a sit-up.
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Lift your head and neck slightly.
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With your free hand find your belly button and the line that runs vertically above and below.
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Gently press your finger down along this line, looking for a vertical gap.
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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 is considered DR and needs to be restored before conventional ab exercises should be done. That includes sit ups, upward dogs, the cow part of ‘cat/cow’ and planks.
If you have DR, make sure you work on the short DR rehab exercises at least every other day. It takes time to retrain your connective tissue to come back together, 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 DR, please 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.
#3
TAKE YOUR 'BEFORE' PHOTOS | Yes, do it! Even if you don’t want to see yourself right now, please just take photos of your front, side, back and face. I promise that these short exercises WILL change your body, but if you don’t have a comparison in 6 weeks, you won’t know what has changed. Time after time I have clients regret they didn’t take their ‘before’ pictures. Just do it.
#4
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 of walking will show quickly as walking reduces stress hormones, helps you burn body fat and prevents your appetite from increasing (which is usually high in the first few weeks of breastfeeding).
Here's Your
4-Week Workout Plan
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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 | CORE WORKOUT
If you have DR, do Move 1 (2 minutes)
+
BACK +CORE WORKOUT (9 minutes)
Password: core
If you have DR, skip the ‘cow’ part of cat & cow move
TUESDAY | 5 MINUTE UPPER BODY WORKOUT
Password: definition
WEDNESDAY | 9-MINUTE LOWER BODY WORKOUT
Password: sculptlegs
TUTORIAL | HOW TO SQUAT + LUNGE PROPERLY
THURSDAY | ABS + BACK
Abs/Diastasis Move Week 1 (2 minutes)
+
BACK +CORE WORKOUT (9 minutes)
Password: core
If you have DR, skip the ‘cow’ part of cat & cow move
FRIDAY | 5 MINUTE UPPER BODY WORKOUT
Password: definition
SATURDAY | 9-MINUTE LOWER BODY WORKOUT
Password: sculptlegs
SUNDAY | 6-MINUTE DONKEY KICKS
Workouts | Weeks 3 & 4
MONDAY | ABS DIASTASIS MOVE 1 + 2 (perform each for 1 minute)
If you have DR, Do Move One (2 minutes)
+
BACK +CORE WORKOUT (9 minutes)
Password: core
If you have DR, skip the ‘cow’ part of cat & cow move
TUESDAY | 5 MINUTE UPPER BODY WORKOUT
Password: definition
​
WEDNESDAY | 7-MINUTE LOWER BODY WORKOUT
Password: sculptlegs
+
ABS DIASTASIS 1 + 2 (perform each move for 2 minutes each)
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​
THURSDAY | ABS DIASTASIS 1 + 2 (perform each move for 1 minute each)
+
BACK +CORE WORKOUT (9 minutes)
Password: core
If you have DR, skip the ‘cow’ part of cat & cow move
​
FRIDAY | 5 MINUTE UPPER BODY WORKOUT
Password: definition
+
ABS DIASTASIS 1 + 2 (perform each move for 2 minutes each)
​
SATURDAY | 7-MINUTE LOWER BODY WORKOUT
Password: sculptlegs
SUNDAY | 6-MINUTE DONKEY KICKS
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QUESTIONS + ANSWERS
How early can I start the ab exercises after delivery?
You want to start the 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 shrink back faster.
