30 Minute Post Pregnancy Bodyweight Workout | Total Body at Home Workout

Hi, everyone. I'm Amy from Bodyfit by Amy, and this is your post pregnancy body weight workout. This workout is for anyone who has been through a pregnancy and wants to heal and strengthen and reconnect with their body. After that time. In this workout, we will only be focused on you and your body. We won't be talking about anything else. You don't need any equipment, just some space to move. And I will of course give you lots of options depending on where you are in your journey. Are you ready? Let's do it. Starting with just a gentle march. We're going to start just getting our muscles warm, getting the energy up, getting the blood flowing. You can roll through those shoulders to the back, make them a little bigger, release that tension, roll those shoulders and then take them to the front. If you're like me, maybe you hold a lot of tension in the head, neck, and a lot of us do. So it's always a good idea to try to loosen them up. Let's get one at a time. As I said, today is all about you. I'm so glad that you're here. The important thing is that you showed up for you, you showed up for your body. And we're going to be working on strengthening, regaining function and just getting moving to feel good. One big deep breath in and out. Let's take our feet nice and wide. I just want you to shift the weight, open up the hips and then rotate with the shoulders. As always, as I remind everybody in my workouts, but especially at this time in your life, let's take a flat back down. I want you to be where you are today, right? Every day is different for all of us and so every day might be different for you. Be where you are today. Work to your fitness level in a way that feels good for you. Hold it here. Roll those shoulders. As you gently press up, press out on the inside of the. And remember that showing up is the important part. I like to say if you showed up today, you are successful. Let's bring it up. Let's do a little tap and reach across. So we'll be working to both get a little bit of gentle cardio. Nothing too crazy, but enough to get the heart rate up as well as some strengthening and a focus on the core. During pregnancy, our body goes through a lot, especially our core and often our pelvic floor. So we want to make sure that we're strengthening and regaining function in a very specific way. We're healing, we're recovering, we're reconnecting. Bring that foot up behind, Take those arms behind, open it up. And remember, you can always go slower than me if you need to, or faster, as long as you can keep good form. And if you need a break, take a break. We certainly want to make sure that we hydrate. I'll give you breaks, but of course, again, be where you are today. If you need to hit pause, you do you. I'm always gonna remind you of that. You can little stret to the front. You don't have to get that leg all the way up, but flex the foot, little reach, and breathe. Good. Shake everything out. So, all body weight today, and we're going to start, of course, with your basic squat. Such a functional exercise. We do it all day long in daily life. We're going to take our feet slightly wider than shoulder width apart. We're going to sit low. What I want you to think about is connecting with the core. So before we get into that squat, let's do what I call TA breathing. So. So hands on either side. TA is your transverse abdominis, your deep core breathing. We're going to take a big inhale as we inhale. We're going to expand all the way around as we exhale, pulling everything in and lifting up on that pelvic floor. So, deep core, your TA is coming in your pelvic floor, lifting up, big inhale, expand through your sides, through your backs. Exhale. Everything is lifting. Now, we're not holding that while we're doing exercises, but we're maintaining that connection. You can use your breath work, so find that nice, good posture to start with that squat. Feet shoulder width apart, core engage. Big inhale as we exhale and connect with that deep core. We're going to sit low, bring it up. Inhale, exhale. Now it's gonna feel a little slow in the beginning. I want you just to start that slow so we get that connection with that deep core again. The core is usually the hardest to reconnect to after our body has been through transitions and changes and often trauma. So we really want to make sure that we're making that mind body connection. If you're feeling good about that, you can speed it up. And of course, if that's too tough on your knees, you can reduce your range of motion. Just bring those hips back, focus on that spine, squeeze in that core connection. You can even put a chair behind you to bring it up all the way up and in. Drop it low, bring it up. Let's go. Four. And breathe. Three, two. Last one. And relax. Let's shake all that out and we're just going to take a little step touch. So coming into a little gentle cardio, I'm going to give you options. We're stepping side to side, nice and light. You can pump those arms if you want. If this is feeling good for you, you can pick up your pace and depending on how it's feeling, you can add a little hop step. But we just want to be aware of that pelvic floor of that abdominal wall, making sure we're not putting too much pressure as we're healing. Breathe side to side. The whole goal is to get the heart pumping, moving laterally to open up those tight hips. A lot of us have again from sitting, sitting at our desk, sitting in our cars. Keep breathing. Four, three, two, one. And relax. Good. So we got some lower body, we got some cardio. Let's get a little bit of upper body and some core. I'm going to take it down to all fours now. We're going to do a little modified push up. If you want, you can always take this onto the wall and walk your feet back. That is a great option if the floor is not right for you. But if you can, we're going to stay on our knees, stand on our knees to protect the core. Because if we're in that full push up position, that can be a lot of pressure downward. So we're here. Once you take those hands nice and wide, should do a big inhale, exhale lift in that DTA breath down, push up. So I want you to really focus on using your upper body to push. Instead of using our hips or hip flexors to bring ourselves up, we're really getting that upper body stretch through the chest. Strong arms all the way through. So nice and light. And breathe. There we go. Let's go four more strong in the arms. Elbows are pointed at about a 45 degree angle. You can, you can take it on the wall if you need to. Good. And relax. Stretch that out. So let's stay right here. But we will come down onto our back and we're going to come into some toe taps. So we're here. Starting with that ta breathing big inhale, exhale. Bring everything in and start with just a gentle march. So this can be different for everybody depending on your, your core, your strength, your function as you're healing. And we're going to start here and then we'll build it. You can take it up, up, down, down. Focus on that breath, pulling everything in. Some cues I like are thinking that my hips and my ribs are Coming towards each other and that they have magnets. So my hip bones are coming together, my rib bones are coming together, and they're coming towards each other in the center with that navel to spine. So if that feels good, then you can start from the top. Everything's engaged and little tabs, little taps. This is one of my favorite exercises for everybody. But again, especially after we've been through pregnancy, take it down, bring it up. You should be able to feel that if that starts to feel like too much pressure on your back, take it back to that little march and focus on that engagement. And of course, please check out my post pregnancy core workout where we talk more in depth about your transverse abdominis, your decor, and connecting to that pelvic floor. Let's go. 4, 3, 4, 2, 1. Roll to your side. So we always want to make sure we protect that core as it's healing, even when you're getting out of bed. Rolling to the side and coming up, grab a quick sip of water. We're going to go through those exercises again, but everything will have a little bit of a variation just to keep it interesting. Right. Hopefully you're feeling good again. Take your time, take more breaks as you need to. Starting with that squat. So we did our regular squat here. Sitting low. Let's take those toes out into a plie squat. So not super wide, but just at a little bit of an angle. A plie squat or a sumo squat. Again, starting with that ta breath. Big inhale, expand all the way around. Exhale, everything in and up. It's not an inhale up or an inhale here. It's expanding. Expand, bring it in. And let's drop our hips into that plie core. Engage. Focus on the breath. 3, 2, 1. Inhale, exhale, all the way up and in. Take it here. So a lot of time making your breath audible either with a or will help you bring that in. I know it sounds kind of silly, so. But it does help to connect again. Deep core, pelvic floor, Take it out, bring it in again. You can pick up the pace if that's good for you. You need to make it a little smaller depending on how that's feeling. You need to go a little slower. Anything is good as long as you're moving. Right. Let's take it down, bring it up, down and up. Inner thighs connecting all the way up through the core. Last four, right here. Four, three, two. Last one. Yes. Shake that out. You should feel those legs working, but also a lot of that core moving into our cardio so we did our little step touch. Now we're going to take it with a double step, reach across. Double step, reach across. You can either do a reach or if you're into kickboxing, you can make it a punch. It is up to you. Join me when you're ready. You pick your pace. 1, 2 punch or 1, 2 reach. Get that stretch right. And if you want to make it a little hop step, if that's good for you, as long as that doesn't feel like pressure down or pressure out. Not too much impact, but enough. If you're further along in your fitness journey, you really want to keep that heart rate up. Let's go. Four punch. Three. Yes. Two. One more. And relax. Good. Lower body cardio. Let's get some upper body and then, of course, some core. So adding on to what we did, we did our wide push up before. So all the way through opening up the chest and shoulders. Let's focus a little more triceps so our elbows are in again. If you want to take it to the wall, you'll just bring those hands in close, walk the feet back, lower yourself down. You can also do this on a countertop with your on your knees with your hands up on the couch, as long as it's sturdy. Or again in that quadruped, which is all fours position here. So watch me here. My fingertips are forward. I'm going to lower my elbows, and I'm gonna push up strong. So instead of feeling like I have to really get my chest down super low, I'm going to think more about lowering my elbows so that core is engaged in that all fours position. As you get stronger, you can move it back to here and even back to here. But that's going to take a little while because we still want to keep our core safe right now. So here we go. In 3, 2, 1. Drop the elbows, push it out, Drop the elbows, push it up. So again, what I'm not doing is letting my hips go back, right? So I want to use my upper body while I connect with that core. Right down. Take it down and up and get down. Let's go. Four, press up. And three, two. Last one. And relax. So stretch back into that. I don't know about you, but I felt that in the back of the arms. So important to be working through the back of our body. Come down on your side and we'll come back to those toe taps. So we're going to add on. And I should say that everything that we're doing, core wise and exercise Wise in this workout is also safe if you have what's called a diastasis recti abdominal separation. Just listen to your body go slow, but we're keeping it in sort of that base level where we can progress. So work to a progression that's good for you, but know that this is good and actually will help heal with that diastasis. And tons of other videos on those if you want to check them out. So from here, we're coming back to the toe tap. If you are able, I want you to bring those arms up this time. So again, maybe you're just marching. You pick your level. Start with that march. Inhale, exhale. As you're ready, take it up, up, down, down. And then take it to those toe taps. We're gonna add one more progression. Take it nice and slow. If you feel that pressure pushing down, if you're noticing any coning or doming, like a little point down the midline, then you're going to want to readjust and take it back. If you're feeling good, if you're feeling connected, then I want you to take it to that dead bug. So opposite arm, opposite leg. You can keep it a little higher if you need to, but if you can, take it here to here. Take it out, Take it out. Yes. Breathe. I'm feeling that. I hope you are, too. Again, if it's too much, you can take it just toe taps. Just toe taps or a little here. Let's go. 4. Close the core, I like to say, so you bring everything in. Two, one more and relax. Yes. Good. Excellent work. Everybody roll over onto your side. Let's grab a sip of water. We're gonna take it back up. Two, the top. Hope you're feeling good. You're starting to get some energy. Ha. I know it's not always easy to find that motivation to find that energy, but just tell yourself to show up and get just five minutes. See how you feel. Quite often you feel better. Try it. See how it goes. All right, we're taking it up to here. We're going to take it into a lateral lunge or a stack side lunge. So we're going to start stationary again. So we don't want to put too much downward pressure, but we're just shifting our weight to one side, push through. Shifting your weight to one side, push through. So watch me. We're going to drive the hips back, push up out of it. So opening up the hips, getting those hips and glutes and hamstrings, and again connecting with the core Take your feet nice and wide. Join me here. Here we go. Sit to the side. Push up and through to the side. Up and through. Low to high. And again as you come up, think about that lift on the pelvic floor. Think about that mind, body connection. Think about yourself getting stronger. There we go. Feeling better, regaining that function. Whatever it is, is for you. Breathe. Hip to hip, side to side. 4. It's a nice good stretch, too. Hopefully that feels good for you. Three, two, last one. Good. So let's get our cardio and let's take it with a little bit of a chest opener. So again, a lot of things bring us forward in life. Whether that's picking up things, typing, sitting at our desk, looking at our phones, driving. So we really want to get that chest opener. You might be feeling tight through here. So we're going to go up and knee. Take it back and knee. So I really want you to pull down, squeeze in the shoulder blades, open up the chest, then knee. Not a super twisty movement, but just bringing it in with that core. Bring it here. Here we go. Pull back, cross knee, pull back, cross knee. Again, not too much rotation, just enough that we bring the knee up. And breathe. Pull and breathe. You can feel your arms working as well. Right, open it up. Knee, cross, open, open knee. Yes. Keep it going. Hopefully your heart rate's up. Four, three, two. That's one. You did it. Good. Shake that out. Right, so let's stick with a little upper body. We're gonna take it down. Let's open up through that back onto our knees again. Quadruped. It's a bird dog. So really great exercise to get the stretch to get through that lower mid and upper back and also to get that core working. If we shift our hips forward a little bit, we're going to get the core working too. So one leg back, one leg here. We're going to lift and lower. Then we're going to alternate. So I want you to think about squeezing all the way down through the back, getting this stretch really lengthen through fingertips and toes and then drop everything down. We're here in three, two, one. Take it out. We're here. And down. Reach and down. Keep that core engaged. Think about that deep core breathing. Ta breath. Lifting up in the pelvic floor, navel to spine. Trying to keep the hips and the shoulders square so we're not twisting. It's a little bit of balance. Right, and breathe. One and then the other. Yes, Breathe up. Four more. Four. Yes. Three, two and one. Good work. Very gently roll down to your side. Roll onto your back. Get that little stretch here. Let's take it for a little bit of core. So I'm going to do that big inhale. As I exhale, I want to tilt my hips so it's a little pelvic tilt. So in and up. Inhale, exhale, tilt, Inhale, exhale, tilt. We're going to take this into a bridge, but I want you to use that pelvic tilt. Think about bringing your hips to your ribs as the beginning of it. So we're here. Big inhale, exhale, tilt. Slowly roll up in the bridge. Slowly roll it down. Inhale, exhale, tilt. Connect with that core. I know a lot of these things in the beginning feel slow, but that's because I really want you to make that mind body connection to your core, to those deep muscles that went through a lot. And breathe. Really squeeze the glutes and the hamstrings at the top. Working those booty muscles, but more importantly, getting that core and everything strong and working together. Breathe. Let's get two more right here. Last one. Roll it to your back and roll it all the way up. Let's get all of those again. Quick sip of water again. We're gonna progress a little bit. You can always go back to that first version and then we are done. You are doing great again. I am so you of proud. So proud of you just for being here today. That is everything. Taking it to that side lunge. So we kept it stationary before. You can keep it just right here. If you want, I want you to step into it and push out of it so you shift your weight. Push out of it. Really good strengthener through the hips. Hip opener for mobility and get that heart pumping. Here we go. So side lunge, push out of it. Side lunge, push out of it. If you need to keep it, keep it stationary. That works too. Just take it here. Drive the hips back, push up, take it back and up. So what we're doing today, just using your body weight, we're getting full body, lower body, upper body, and core. But we're trying to engage the core on everything again. That's where we usually have to do them most work. Let's go. 8. Drive it back. 7, 6, and 5, 4, 3, 2, 1. And relax. So we're gonna bring it back. Take that knee up. Up. Bring it back. Take that knee up. This time we're going to pick up our pace a little bit. You can take that pull down a little quicker. Cross a little quicker. Still getting that cardio but do what is best for you. Shoulders back, good posture. In 3, 2, 1. Cardio back and knee. And up and up. Think about that core engagement. I know I keep reminding you. I sound like a broken record. And me not twisting, just bringing it across. Right, and up. Yes. Nice work. You've got four, three, two, one. Relax. Yes. Ah. Shake it out. Take it back down. We got a bird dog. We got a bridge. We're gonna add on just a little bit. Let's take it here. Starting with that bird dog. Instead of alternating, we're just gonna lift and lower one side so we get a lot of glute, a lot of lower back, and we got a lot of core. So take one leg out, take that opposite arm out, and we're just gonna lift. Lift and lower, squeezing all the way down if you need to. You can alternate if that's too much balance. But try to lift up in that core. Opposite arm, opposite leg. We're going to lift and lower. So you're just lifting and lower instead of bringing the knee in. There we go all the way down through that back. But core is engaged. Four more right here. Four, three, two, one. Switch your sides. Lift and lower. Opposite side. So just think that thumb and that heel are lifting to the ceiling. We're not arching the back. We're just lifting. Getting that squeeze. Feel it through the glute, too. Four more. Four and three and two. One little sit back. Child's pose. Oh, right. Gently roll down onto your side. Over on to your back. Big. Inhale, exhale. Connect with that. Ta. Breathing. Then let's take it right into that pelvic tilt. Just a few. Just like that. And breathe. Let's take it to the bridge. So bring those heels in close. Inhale, exhale. Pelvic tilt. Slowly lift it up. And squeeze. Slowly take it down. Slow and controlled. All the way up, all the way down. Breathe. We're gonna keep this one just. Just as is. Because this bridge is such a great move for all of us. It's really, really functional. It's used a lot in rehab. It's used a lot in pelvic floor physical therapy. If you've done that and if you think you have any urinary incontinence, stress incontinence, prolapse, diastasis, recti. I highly encourage you to see a pelvic floor physical therapist if that is available to you. Lots of things in these workouts and on my channel that will help you. But there is no substitute for a physical therapist who can evaluate you in Person and help you. Specific to you. One more right here. Let's lift it up and hold. Feel that stretch through the hip flexors. Feel that core connection. You are strong. Hold it for 3, 2, 1. Slowly down. Good work. You did it. Go ahead and take that leg up. Grab on the back of the leg, not on the knee joint, calf or thigh and just do a little flex and point. Whatever is good for you. If that's too far to bring it in, just bring that knee in and in fact do that next. Bring that knee in. Ah. Feel that little stretch. Oh. Release in that back. Ah. And let's get that other side. If you can extend it up. I'm really tight there too. And flex and point that foot. I'm so proud of you for being here today. Again. I know how hard it is. It is hard to find the time. It's hard when you're not feeling great. It's hard when you're sleep deprived. Whatever the reason. Bring that knee into your chest. Release in that back. Ah. But you are here and you are moving and you are strong. I hope that you know that. Take those knees out to take those arms over your head. Extend the legs long reach all the way from fingertips to toes. If you need to bend those elbows a little bit, you can. But just take a moment to connect with that breath and just thank your body for showing up for you today, for being here with you, for reminding you what you have inside you. You have it, you are doing it. And very slowly if you can. I want you to turn over into that child's pose and sit back a few deep breaths. Breaths to sink a little deeper. Release in the back. Come up into a seated position. Whatever is most comfortable for you. Cross legged or knees out, relaxing those shoulders. Reach those thumbs up back. Let your head drop to one side. I hope to see you again. Back for this workout or other workouts? Have other post pregnancy workouts again with more to come. But the idea with the post pregnancy versus the postnatal is that we're only talking about you. We're talking about you and your body and you, your journey. You're healing, you're reconnecting, you're strengthening. All about you and you did it. You are here. Hand on your heart. Take a minute, Just reflect on what it feels to be here today. And I hope you can carry this energy, this positivity throughout the rest of your day and know that I am here for you. More post pregnancy workouts to come. Let me know if you have any questions and if you want to see more of this like this video. Subscribe and I will see you soon. One big deep breath in. And out. You did it. That was your post pregnancy body weight workout. Great job everybody. Sam.