Autumn Calabrese leads a 30-minute postnatal workout with squats, lunges, planks, and stretches designed to rebuild strength and core control after childbirth. She includes modifications for different recovery stages and reminds you to get medical clearance first.
Congratulations on your little one. I have a great workout for you to start. Getting back into shape. This postnatal workout will get you back on the path to fitness, increase your strength and endurance, and give you 30 minutes of time just for you. I'm going to show you a quick demo of each move right now, but if you'd like to do the full workout in real time, click the link below to go to beachbodyondemand.com let's go.
Hi, ladies. Congratulations on the birth of your baby, and welcome back to working out. If you're doing this workout, please make sure you've had clearance from your doctor first. I have Elodie here with me today. She will be helping me out. Are you ready? Let's get started. Are you ready? I am. Let's get into our first move. It's a squat with a front shoulder raise. You're gonna start with your feet hip width apart, weights at your side. You're gonna go down into a squat. So shoot your hips back as you stand up. Lift the weights up next to your ear. And then in one motion, lower back down. You take it down into your squat. Good. Drop your chin for me. There it is. And then stand up tall and up by the ears. Good. As you see, Elodie's keeping her knees behind her toes. Her hamstrings are getting parallel to the ground. She has a nice flat back. We're going to go into a plank. Hold on your hands so high. Plank just facing this way. Hands are directly under your shoulders. Feet are about hip width apart. Abdominals are in one long line. After you have the baby, it's great to start with planks to work your stomach. That's what we did all throughout the pregnancy. So it's a great way to start engaging those abdominals and really feeling them work again and feeling how to engage them. So we're gonna do a front lunge with a punch across your body. Say that three times fast. I can't watch it. First, hold the weight at your shoulder. You're going to lunge forward. As you step back, you do a little punch across the knee when you are ready. So lunge first. Very nice. And punch and lift. Good. And you can let that hand rotate down so the palm rotates to the ground. And there's a tiny little twist in your upper body so that it angles across the knee. You might find that one side is easier to balance on than the other. That's okay if you have to take that tap in between. You take that tap even if it's on one side and not the other. We fight for that balance and we will get there. We're gonna go into a plank with a knee tap. So this time we'll go down on our forearms. You're up on your toes. Tap, tap. We're just gonna alternate that tap. Make sure you have a nice flat line. So nothing up here and nothing down here. So squeezing. Good. Very nice. Tapping that knee just makes you reengage those abs. Every time you tap, you squeeze to lift. And we're gonna do a narrow squat to a bent over row. Sink into a squat right here. Row. Up, down. And we'll stand up down into the squat. Squeeze the shoulder blades and stand up. Good. And let those weights just come slightly in front of you when you do it. And stand all the way up. Good. And down into it. And as you go down, close that ribcage. Good. You're back into the high plank. So we're challenging your balance a little bit on this one. I actually want you to open the legs up a little bit so that you have more of a tripod position because you're gonna alternate lifting one hand off the ground. All right, when you are ready, we'll start and we'll lift. Squeeze the stomach. So even though you're lifting the arm, it's not about your shoulders at all. It's about your core, your abdominals. So really squeeze them. Let the balance come from right there. That's awesome. Just like that. So we're gonna go into a side plank twist. I stack my feet. My elbow is directly under my shoulder. I'm gonna lift up into a side plank. Top arm goes up in the air. I do a little rotation and I lift. Go ahead. And yeah, there you go. And rotate. So Elodie actually has her feet staggered. And that is also a modification that you can do for a little bit extra balance. And you're gonna flip to the other side. You really want to feel those obliques twisting and rotating back. Twisting. Yes. You get a little twist in your hips as well. And very nice rest. And we're going to cool it down. Keep the feet close together. Drop your chin. We're going to roll it down all the way. So we stretch those hamstrings. Release the neck. Hold it right here. We're going to bend your knees. We're going to roll it up very slowly. Head will be the very last thing to come up. Let's open the legs up wide and do one more inhale.
And exhale it all out. Hi, ladies. That was a clip of one of my new workouts for all of you new moms. If you like what you saw, you can get the full workout@beachbodyondemand.com.
