PREP WEEK SAMPLE WORKOUT
Welcome to the BODIES AFTER BABY RESTORE LEVEL I Program! Here is a sample of what the next 6 weeks will look like. I always recommend that you print out this workout - I have explained the exercises in detail here, and you can also follow along with the STRONG DAY workout videos.
Equipment needed: You will need a foam roller. Around week 3, you will also need a playground ball or small pillow for your core work. Also, around week 3, you can add 2-3 lbs. hand weights during your warm up if you want the added challenge.
To review, each week looks like this:
2 SLIM DAYS - These days consist primarily of walking, and a few video demonstrations that will require viewing one time through.
2-3 STRONG DAYS - These days consist of videos to follow in the video library. (Don’t forget you also have a written printout that details each of the core exercises!)
Warm Up: this will be the same video all six weeks (with a few fun add-ons starting around week 3).
Core Exercises: 1-2 NEW Core Workout videos per week to be used for your 2-3 Strong Days.
Cool Down: foam rolling videos for all 6 weeks.
Finally, Saturday and Sunday are reserved for rest & relaxation, baby!
In addition, each Monday I will add a few videos of me ON FACEBOOK that help to tie everything together. These are important to watch on Monday so you know the focus of our week.
Prep Week - Housekeeping Items
Week 1 - Alignment Part I
Week 2 - TBD
Week 3 - TBD, etc.
Let’s get started!
Important: You will need your physician's permission to use this exercise program. For women that experienced a vaginal birth, 6 weeks is a good time to start. For women who had a cesarean delivery, 8-12 weeks is a more appropriate time to start. The following assessment video can be used to measure your abdominal separation and pelvic floor stability at the beginning of the program, and again at the end to see how much you have progressed after our six weeks together.
If you are short on time this week, here are some prep week exercises that are much simpler to grasp before we get started on Week 1. Enjoy!
Day 1 - Slim Day (Cardio)
Walking outside for 20 minutes. Engage your glutes and turn on your transverse abdomins (corset muscle). Walking is a powerful tool for healing the body (lots of muscles working) and great circulation for getting oxygenated blood flow to the tissues that need repairing. This movement helps to flush postpartum fluids from your body.
Cool Down: Foam Roll to flush for a slim waistline, sciatica and piriformis, psoas and hamstring. Example video here.
SLIM DAY FOOD GUIDELINES
Your goal is to eat fewer than 100 grams of net carbs on this day. Total carbs minus fiber = net carbs.
Shorten your eating window to 8 hours
Avoid fruits and starchy carbs (root veggies, grains)
Eat protein at each meal
Track your food in MyFitnessPal - you want to make sure you are eating enough protein. Remember, there is more protein in broccoli than there is in steak.
Eat lots of leafy and cruciferous vegetables
Eat when you are hungry and stop when you are full
Get excited about Slim Days because you will feel amazing
Day 2 - Slim Day (Cardio)
Walking outside for 20 minutes. Work up to walking 3 miles with proper alignment - this won’t happen all at once but keep in mind this is the direction we are heading.
Cool Down: Foam Roll to flush for a slim waistline, sciatica and piriformis, psoas and hamstring. Example video here.
SLIM DAY FOOD GUIDELINES
Your goal is to eat fewer than 100 grams of net carbs on this day. Total carbs minus fiber = net carbs.
Shorten your eating window to 8 hours
Avoid fruits and starchy carbs (root veggies, grains)
Eat protein at each meal
Track your food in MyFitnessPal - you want to make sure you are eating enough protein. Remember, there is more protein in broccoli than there is in steak.
Eat lots of leafy and cruciferous vegetables
Eat when you are hungry and stop when you are full
Get excited about Slim Days because you will feel amazing
Day 3 - Strong Day (Deep Inner Core Workout for Stability)
IMPORTANT: If you notice your stomach doming, or bulging out, then you must STOP. If you notice you are holding your breath, you could be harming your pelvic floor. Proper technique is imperative for strengthening your inner core and not causing more damage. If at any time you notice your tummy bulging out or you are pushing your pelvic floor outwards (away from your body) then STOP. These are clear signs you need to practice the proper BAB breath technique before you progress.
Warm Up: BAB Warm Up Video here. (Inhale/exhale to breathe using imagery for rib cage and pelvic floor expansion and then narrowing again to close).
Restore Prep Week Sample Workout Video here. (The exercises are explained in detail below for more information, or you can follow along in the video).
Lay down with towel or mat supporting your head, with knees bent, feet flat on floor. These exercises are meant to help you stabilize the muscles surrounding your deep inner core. Although you may not feel a typical “burn” sensation, you will fatigue the muscles in a different way
Heel Slides - Lie on your back with knees bent, feet hip-width apart and abs drawn in. Flex your foot, pressing your heel into the floor. Keeping your pelvis still, inhale, then exhale as you use your deep abdominal muscles to push your left heel away from your body. Scoop your belly on the inhale - feeling for tension in your linea alba. Alternate sides doing 5 slides on each side, working up to 10. (Strengthens the transverse and lower back, supporting your core).
Table Top - Lie on your back with knees bent, feet hip-width apart and abs drawn in. Flex your foot, bringing your leg to a 90 degree angle while your shin is parallel to the floor. Keeping your pelvis still, inhale, then exhale as you use your deep abdominal muscles to push your left heel away from your body - keeping your shin parallel to the floor. Scoop out your belly on the exhale - feeling for tension in your linea alba. Alternate sides doing 5 on each side, working up to 10. (Strengthens the transverse and lower back, supporting your core).
Alternate March - Lie on your back with knees bent, feet hip-width apart and abs drawn in. Flex your foot, pressing your heel into the floor. Keeping your pelvis still, inhale, then exhale as you use your deep abdominal muscles to “march” your leg up and down. Scoop out your belly on the exhale - feeling for tension in your linea alba. Alternate sides doing 5 marches on each side, working up to 10. (Strengthens the transverse and lower back, supporting your core).
Legs Together March - Same setup as marching although now glue your legs together to move them as one unit. Inhale to bring your feet towards the floor, exhale to scoop out your belly and bring your knees back towards your body.
Legs Together Table Top - Same setup as Table Top only now you are sliding your legs (with shins parallel to the floor) as one unit keeping inner thighs glued together.
Upper Body Back Extension - Lay down on the mat with arms and legs extended long on the floor. With each inhale let your belly relax into the floor and soften beneath you, and on each exhale imagine lifting your belly button up away from the floor towards your spine (wrapping your entire corset muscle around your body tighter on each exhale). Inhale to bring your arms to the ground and exhale to engage your core while lifting your upper body a few inches away from the floor.
Lower Body Back Extension - Lay down on the mat with arms and legs extended long on the floor. With each inhale let your belly relax into the floor and soften beneath you, and on each exhale imagine lifting your belly button up away from the floor towards your spine (wrapping your entire corset muscle around your body tighter on each exhale). Inhale to drop your legs toward the floor and exhale to engage your core while lifting your lower body a few inches away from the floor.
Upper & Lower Body Back Extension - Inhale to relax your core into the mat while legs and arms are on the ground and exhale to lift your upper and lower body together off the mat, engaging your corset muscle and pelvic floor.
Cool Down: Sample Foam roll video
STRONG DAY FOOD GUIDELINES
Be sure you are eating enough calories according to MyFitnessPal app and balancing your carbs, fat and protein
Eat breakfast at your regular time - no fasting
Time to eat sweet potatoes, fruit (berries & green apples are best!), or any other complex carbs you missed eating on Slim Days
Your ideal plate: 50 % fibrous veggies, 30% protein, 20% fat
Day 4 - Strong Day (Deep Inner Core Workout for Stability)
IMPORTANT: If you notice your stomach doming, or bulging out, then you must STOP. If you notice you are holding your breath, you could be harming your pelvic floor. Proper technique is imperative for strengthening your inner core and not causing more damage. If at any time you notice your tummy bulging out or you are pushing your pelvic floor outwards (away from your body) then STOP. These are clear signs you need to practice the proper BAB breath technique before you progress.
Warm Up: BAB Warm Up Video Here. (Inhale/exhale to breathe using imagery for rib cage and pelvic floor expansion and then narrowing again to close).
Restore Prep Week Sample Workout Video here. (The exercises are explained in detail below for more information, or you can follow along in the video).
Lay down with towel or mat supporting your head, with knees bent, feet flat on floor. These exercises are meant to help you stabilize the muscles surrounding your deep inner core. Although you may not feel a typical “burn” sensation, you will fatigue the muscles in a different way.
Heel Slides - Lie on your back with knees bent, feet hip-width apart and abs drawn in. Flex your foot, pressing your heel into the floor. Keeping your pelvis still, inhale, then exhale as you use your deep abdominal muscles to push your left heel away from your body. Scoop your belly on the inhale - feeling for tension in your linea alba. Alternate sides doing 5 slides on each side, working up to 10. (Strengthens the transverse and lower back, supporting your core).
Table Top - Lie on your back with knees bent, feet hip-width apart and abs drawn in. Flex your foot, bringing your leg to a 90 degree angle while your shin is parallel to the floor. Keeping your pelvis still, inhale, then exhale as you use your deep abdominal muscles to push your left heel away from your body - keeping your shin parallel to the floor. Scoop out your belly on the exhale - feeling for tension in your linea alba. Alternate sides doing 5 on each side, working up to 10. (Strengthens the transverse and lower back, supporting your core).
Alternate March - Lie on your back with knees bent, feet hip-width apart and abs drawn in. Flex your foot, pressing your heel into the floor. Keeping your pelvis still, inhale, then exhale as you use your deep abdominal muscles to “march” your leg up and down. Scoop out your belly on the exhale - feeling for tension in your linea alba. Alternate sides doing 5 marches on each side, working up to 10. (Strengthens the transverse and lower back, supporting your core).
Legs Together March - Same setup as marching although now glue your legs together to move them as one unit. Inhale to bring your feet towards the floor, exhale to scoop out your belly and bring your knees back towards your body.
Legs Together Table Top - Same setup as Table Top only now you are sliding your legs (with shins parallel to the floor) as one unit keeping inner thighs glued together.
Upper Body Back Extension - Lay down on the mat with arms and legs extended long on the floor. With each inhale let your belly relax into the floor and soften beneath you, and on each exhale imagine lifting your belly button up away from the floor towards your spine (wrapping your entire corset muscle around your body tighter on each exhale). Inhale to bring your arms to the ground and exhale to engage your core while lifting your upper body a few inches away from the floor.
Lower Body Back Extension - Lay down on the mat with arms and legs extended long on the floor. With each inhale let your belly relax into the floor and soften beneath you, and on each exhale imagine lifting your belly button up away from the floor towards your spine (wrapping your entire corset muscle around your body tighter on each exhale). Inhale to drop your legs toward the floor and exhale to engage your core while lifting your lower body a few inches away from the floor.
Upper & Lower Body Back Extension - Inhale to relax your core into the mat while legs and arms are on the ground and exhale to lift your upper and lower body together off the mat, engaging your corset muscle and pelvic floor.
Cool Down: Sample foam roll video
STRONG DAY FOOD GUIDELINES
Be sure you are eating enough calories according to MyFitnessPal app and balancing your carbs, fat and protein
Eat breakfast at your regular time - no fasting
Time to eat sweet potatoes, fruit (berries & green apples are best!), or any other complex carbs you missed eating on Slim Days
Your ideal plate: 50 % fibrous veggies, 30% protein, 20% fat
Day 5 - Strong Day (Deep Inner Core Workout for Stability)
IMPORTANT: If you notice your stomach doming, or bulging out, then you must STOP. If you notice you are holding your breath, you could be harming your pelvic floor. Proper technique is imperative for strengthening your inner core and not causing more damage. If at any time you notice your tummy bulging out or you are pushing your pelvic floor outwards (away from your body) then STOP. These are clear signs you need to practice the proper BAB breath technique before you progress.
Warm Up: BAB Warm Up Video Here. (Inhale/exhale to breathe using imagery for rib cage and pelvic floor expansion and then narrowing again to close).
Restore Prep Week Sample Workout Video here. (The exercises are explained in detail below for more information, or you can follow along in the video).
Lay down with towel or mat supporting your head, with knees bent, feet flat on floor. These exercises are meant to help you stabilize the muscles surrounding your deep inner core. Although you may not feel a typical “burn” sensation, you will fatigue the muscles in a different way.
Heel Slides - Lie on your back with knees bent, feet hip-width apart and abs drawn in. Flex your foot, pressing your heel into the floor. Keeping your pelvis still, inhale, then exhale as you use your deep abdominal muscles to push your left heel away from your body. Scoop your belly on the inhale - feeling for tension in your linea alba. Alternate sides doing 5 slides on each side, working up to 10. (Strengthens the transverse and lower back, supporting your core).
Table Top - Lie on your back with knees bent, feet hip-width apart and abs drawn in. Flex your foot, bringing your leg to a 90 degree angle while your shin is parallel to the floor. Keeping your pelvis still, inhale, then exhale as you use your deep abdominal muscles to push your left heel away from your body - keeping your shin parallel to the floor. Scoop out your belly on the exhale - feeling for tension in your linea alba. Alternate sides doing 5 on each side, working up to 10. (Strengthens the transverse and lower back, supporting your core).
Alternate March - Lie on your back with knees bent, feet hip-width apart and abs drawn in. Flex your foot, pressing your heel into the floor. Keeping your pelvis still, inhale, then exhale as you use your deep abdominal muscles to “march” your leg up and down. Scoop out your belly on the exhale - feeling for tension in your linea alba. Alternate sides doing 5 marches on each side, working up to 10. (Strengthens the transverse and lower back, supporting your core).
Legs Together March - Same setup as marching although now glue your legs together to move them as one unit. Inhale to bring your feet towards the floor, exhale to scoop out your belly and bring your knees back towards your body.
Legs Together Table Top - Same setup as Table Top only now you are sliding your legs (with shins parallel to the floor) as one unit keeping inner thighs glued together.
Upper Body Back Extension - Lay down on the mat with arms and legs extended long on the floor. With each inhale let your belly relax into the floor and soften beneath you, and on each exhale imagine lifting your belly button up away from the floor towards your spine (wrapping your entire corset muscle around your body tighter on each exhale). Inhale to bring your arms to the ground and exhale to engage your core while lifting your upper body a few inches away from the floor.
Lower Body Back Extension - Lay down on the mat with arms and legs extended long on the floor. With each inhale let your belly relax into the floor and soften beneath you, and on each exhale imagine lifting your belly button up away from the floor towards your spine (wrapping your entire corset muscle around your body tighter on each exhale). Inhale to drop your legs toward the floor and exhale to engage your core while lifting your lower body a few inches away from the floor.
Upper & Lower Body Back Extension - Inhale to relax your core into the mat while legs and arms are on the ground and exhale to lift your upper and lower body together off the mat, engaging your corset muscle and pelvic floor.
Cool Down: Sample Foam roll video
STRONG DAY FOOD GUIDELINES
Be sure you are eating enough calories according to MyFitnessPal app and balancing your carbs, fat and protein
Eat breakfast at your regular time - no fasting
Time to eat sweet potatoes, fruit (berries & green apples are best!), or any other complex carbs you missed eating on Slim Days
Your ideal plate: 50 % fibrous veggies, 30% protein, 20% fat
Day 6
The only guideline for today is to play with your kids. Any activity inside/outside is fair game. I like to follow the Strong Day Guidelines for food recommendations.
Day 7 - Self Care Sunday
Self care is so important for lowering cortisol levels and releasing stored belly fat. Your focus should be on the things that feed your soul. Some examples are: a hot bath, a good book, cooking for friends, shopping the farmer’s market, a pedicure, a nap, etc. Anything that feeds your soul is fair game! I like to follow the Strong Day Guidelines for food recommendations.
Good work, Mommas! Prep week is over. Can’t wait to get started on Week 1!