LIVE 15-Minute Postpartum Workout (For Rebuilding Strength At 6 Weeks Postpartum)

There we go. Good morning, YouTube. We are so excited to be here with you guys. Sorry we had to give you guys a new link, but it looks like you guys found it. Anyways, we're so excited to have you guys here. I'm gonna let some people join. This is going to be a live 15 minute postpartum strength workout. Okay, so 15 minute postpartum strength workout. I am currently at six weeks postpartum and super excited to lead you guys through this low impact beginner friendly strength workout. Can you just give me a thumbs up if you can hear me? Yes, we have the thumbs up. You can hear me on Instagram. Awesome. Hopefully it sounds good. Coming through my mic and give me a thumbs up if you can hear me on YouTube. That would be super helpful and we're just going to answer some questions. 4 weeks postpartum with a C section. I always have to defer to you guys. Doctors, midwives, of course, and we'll go through that, but you can certainly give it a try. I am going to be using dumbbells. You can certainly use just your body weight for this workout as well. Postpartum. Working on my doctor. Love your videos. Oh, so excited to have Clara and I hope your doctor recovery is going well. And Patricia, we excited to have you guys join us later. Awesome. Nice work, you guys. Okay, we're going to jump in and get started. For those who don't know, I am Lindsay Baumgren of nourishmovelove.com and so excited to have you joining us this Morning for a 15 minute postpartum strength workout. This is also an awesome beginner friendly workout. Move this down just a hair. An awesome beginner friendly strength workout. Okay. It's really simple and I'm really excited because today's workout is brought to you in partnership with my good friends at Organic Valley. You guys, I have been using. They just came out with a prenatal and a postnatal protein smoothie support mix. So the prenatal and postnatal support protein powder basically. And I have the postnatal here. They do have the prenatal as well. We're going to be linking this in the description on YouTube and Instagram and for all of my Instagram folks, we're gonna have an awesome giveaway for you guys. Okay? So, so if you get through this workout with me, go ahead, comment on the live workout on Instagram with your favorite move from today's workout and you're going to be entered for a chance to win two canisters of organic Valley prenatal or postnatal protein sport mix as well as this awesome shaker bottle that it comes with. OK, so if you're on YouTube, pop over to Instagram after this live workout. Comment on the video, your favorite exercise from today's workout and you're going to be entered for a chance to win. We're going to pick a winner tomor Thursday. Okay? So make sure you do that today. Thanks so much for joining our live workout. Thank you Organic Valley for sponsoring this. Super awesome. I love their protein powder mix, especially postnatal. You guys know it's so hard to just find time and so I can simply throw it in some milk, shake it up and drink it or I personally, if I do have time, love adding it to smoothies. I get about 17 grams of protein when I add it as well as all those awesome postnatal vitamins. You're talking vitamin D, zinc, selenium, potassium, not to mention fenugreek and dha, which is also great if you're not getting that in a prenatal or postnatal vitamin. So lots of good stuff to keep this mama fueled. Let's jump into this workout because if you are postpartum with me, we know our time is limited. My husband's downstairs bouncing the baby so I can do this workout. Okay, so here's what it looks like. I'm going to be using dumbbells. You can absolutely 100% just use your body weight. OK? Like I said, I'm six weeks postpartum. I highly suggest checking with your doctor, your midwife, but honestly I think you know your body best and so you decide when you are ready to start moving again. Postpartum, okay? I started doing this workout around like four weeks. Postpartum is when I started incorporating strength training with weights. I prior to that was doing some bodyweight exercises, a lot of core recovery, which you've been seeing on Instagram. If you've been following along, here's what your workout looks like. Today. You have six moves, ok? You can do them with dumbbells or with body weight. You're going to do each exercise for 30 seconds of work followed by 15 seconds of rest and recovery. And we're going to do it twice. So you're super setting, doing that same exercise back to back. A lot of times we'll be switching from the right side to the left side because there are unilateral exercises, which means single sided exercises. So we're going to go ahead and jump right in. Okay you guys, I'm going To start standing right here, I have my weights with me. Off to the side, I have 15s and 20s. You can use whatever you're comfortable with or just use your body weight. So before we begin, we're just going to do a little bit of core engagement because we know how important that is, especially postpartum. Connecting that mind to the muscles to keep that core engaged throughout the workout. So big inhale, belly expands, exhale. Think about contracting that core as you pull that pelvic floor up. Nice. And big inhale again. Belly expands, exhale. Pulling those deep transverse abdominals wrapping around me like a corset or like shoelaces to a shoe. Just like what my fingers are doing. One more time. Big inhale and exhale. Pull it together. Nice. From here, we're just going to march and march. Awesome. March and march. Can you start my timer? Thank you, Megan. Awesome. Nice work. We're going to try and stay on time for you guys. Just pulling those knees up, right in line with those hips, keeping that core nice and tight. For 8, 7, 6. We're just going to do a walkthrough of the moves. 3, 2, 1. Just going to walk through the moves. We're going to do today's workout. So go ahead, find a nice squat stance. Feet are about shoulder width or a little bit wider. Just going to squat and stand. Option A, stay here. Option B, lift it up. Down, opposite knee drive as you stand. Nice. Lift it up. Awesome. Lift it up. It's been a while since I've taught a live workout, since I had babies. So I'm trying to reconnect my mind, which is obviously unlimited sleep to my body. I'm like, okay, I gotta mirror you guys. Which side is my right, which side is my left? Let me figure it out here. Nice. Go. Four. Awesome. Three. Nice. Two. And one. You're gonna take a staggered stance. Go ahead. Right foot forward, left foot back. Okay, going to hinge. Stand and switch. Hinge, stand and switch. So it's like a staggered deadlift stance. Just doing a little hip hinge, warming up the backside of the body. Nice. Right there. Step. Right leg forward, left leg back. Hinge. Step. Right leg forward, left toe popped. Hinge. Nice little hip hinge. We're going to do a staggered deadlift with some back rows. This is a full body strength workout. Nice. Go. Three, two. Last one. Nice. Now you're just going to go alternating step back lunges. Step the right leg back. Step the left leg back. Step the right leg back. Step the left leg back. Nice. Driving through that front heel feels good. For me to do lunges again, I had to cut them out, especially in that later second, third trimester due to some pelvic pain. Pelvic girdle pain, spd if you're familiar with that, if you're still recovering from that, that's common because of the relaxants still pregnant in your body, especially if you're nursing. So you can always just take lunges to squats. Keep that nice bilateral stance. Nice. Go. Three, two, last one. Awesome job. From here we're just going to flap the arms. Flop them out, flap them out. Nice. Give me a little pivot twist. Oh, there you go. Get the cracks out. If you are feeding a baby all day, you know that this feels good. Pivot, twist, Pivot twist. For three, two, one. We'll do a nice little stretch at the end to open up that chest if you're hunch over feeding. But we are going to jump right into this workout. Okay, you guys, like I said, six exercises, 30 seconds apiece. You do the same exercise back to back. First move is an uneven squat, opposite knee drive. So I'm going to grab one heavy dumbbell. It's going to start my right hand. You can go lighter, dumbbell or no dumbbell. Ok, it's going to start my right hand. I'm going to do a squat and then I'm going to pull my opposing left knee up. Okay, Squat, knee drive. We're holding the weight on just one side of the body. Unilateral movements. As you know, a really great way to work your core. Whether you have gi, stasis, recti or any, you know, compromisations postpartum, it's a really great way to engage the core without doing actual core work. Okay, so big. Inhale, belly expands. Exhale. Pull that belly nice and tight. Think about decompressing or decreasing the air between ribs and hips. Nice. From here we're going to squat in three, two. Let's go. So squat, knee, drive. All these moves are timed intervals, which means this is totally at your pace. Let me tell you, when I was doing this for the first time around four weeks postpartum. Moving a lot slower than I might be now, Right? Just working on getting that strength and coordination back that knee drive, balance and core. I love unilateral training. Just going to work core into every single exercise here today. Awesome job. You're in it for three, two. Give me one more rest, recover. Same thing. Other side. Switching the load over to my left hand. Right knee is going to drive as I stand. Squat, knee drive. You can always just do squats if you don't want to do the knee drive. We go in three, two. Here we go. Squat. Left knee drive. Nice. Squat. Transfer the load. Think about pulling up. Knee to hip. Nice. Awesome job, you guys. Nice work. It's all about one rep at a time. Your pace, your tempo. Starting to get familiar with that new body that you have after. Baby, what this feels like. Awesome job. 10 seconds here. Stay with it. Still thinking about those same cues. Drive through the heels, chest up, chin up for three, two. And recover. Nice. Let's move one. Moving on to move two. You're going to give me that sacred stance. Let's go. Right foot forward, left toe popped, palm faces out. Dumbbell, left hand hinge two rows and stand. That's where we go. In three, two. Let's go. Staggered stance. Hinge two rows, elbow to rib cage. Elbow to rib cage. Stand tall in that front hamstring. And then back and back. These are what I call your major mommy muscles right here. Hamstrings, low back, mid back. A lot of load happening there. Think about how many times you bend over throughout the day. Nice, big, strong muscles that support our core. Right here, hamstrings and back. Palm faces out. Finish with it. Right here. Two more rows and you're out. Nice work. We're going to switch sides. 15 seconds to rest. Same thing. Dumbbell comes over to my right hand. Left leg forward, right toe popped. Okay. Right palm faces out towards you. Hinge and row in three, two. Let's go. Hinge at the hips, row for two. Palm stays facing out. Stand tall. Drive through that front heel. Hinge, row for two. Stand tall. Drive through that front heel to stand you tall. Nice soft bend in that front leg. Awesome work. Think about pulling from that elbow on that back row. Elbow to hip, elbow to hip. You got it. Nice work. Keep that dumbbell nice and tight to the body. Closer to load. Less stress on that low back. For three, two. Finish these rows. Nice work. And you're out. Awesome job. Moving on. Split lunge. Let's go back to right leg forward. Left leg's gonna go back. I'm gonna find a nice split lunge stance. I'm gonna go down, set the dumbbell down. Drive the knee, grab it. Pick it up. Set it down. Set down. In three, two. Let's go. Set the dumbbell down. Drive that back knee up. Back to lunge. Pick up the dumbbell. Stand up tall. Set it down. Drive it up. Step back. Pick it up. Set it down. Drive it up. Step back. Pick it up. Nice. Really driving through that front heel. Think about screwing that front heel into the ground. This is your stabilizing leg right here. Working through that front right glute. Nice. Awesome job. Finish it for three, two, and one. We're that same thing. Other side. Okay. Left leg comes forward, right leg goes back. Dumbbell, right hand. We're going to set that dumbbell down and we're going to drive that back knee up. That's where we go in three, two. Let's go. Set it down, drive it. Pick it up. Stand up. Set it down, drive it. This is functional strength training meant to mimic the moves you're doing every day. Right. How many times do you drop down to pick up that passy while holding that load on one side of the body? Right. It's meant to mimic the actions you do every day right here. Stay with it. Last three, two, one more pickup. Enter out. Awesome job. Moving on. I'm going to drop down to a 15 pound dumbbell lateral lunge curl press march. Sounds more complex than it is. Dumbbell's going to come right here in my right hand. I'm going to step to the left. So I step to the left. Lateral lunge, stand back up, curl press, opposite knee raises, sets down. That's where we go. Okay, awesome job. We're gonna start that 30 second timer. We're gonna step right here over to my. What side is this? This is my left side. All right, Step left in three, two. Let's go. Lateral lunge, stand tall, curl press, hold. Overhead march. Nice. Reload. Back into it. Lateral lunge, curl press. Nice. You know what this move builds up to is this move you can see right here, right? We do this in a lot of workouts. It's basically breaking it down, going slower, rebuilding that strength. So when you get back to that full, fluid movement, you can do it with so much strength and so much control. Nice. Last one right here. Hold up. And march. Same thing. Other side, you guys. I'm going to lateral lunge to the left or to the right. Dumbbell is in my left hand. All right, that's where we go. You're there in three, two. Let's go. Big lateral lunge. Sit back, stand tall, curl press. Hold that core tight. Brace it. Drive that knee up. Nice. I'm thinking about really driving off that bent knee to stand me back up. Two feet are on the ground. If you're feeling good and you got to go right into that balance move, go for it. Feel good? Feel like you got that get after it. Okay. You decide what works best for you in this season of life. Drive that knee up. Nice work, you guys. Awesome job. This is move number four of six. Four of six. We go down to the floor after this. In three, two. Let's do one more lateral lunge because we can. Nice work. We're going to go down to the floor. All right. Go down to the floor. Go back to my 20s, my heavy weights. You're going to go to the chest, so I'm going to come lying on my backside. We're going to combine chest with core. Okay. You're going to give me two dumbbell chest press, and then you're going to give me two heel slide outs. So I'm lying on my back. Okay. Legs are bent at 90 degrees. Two chest press. Exhale, inhale, exhale, inhale. If you want to hold the dumbbells out, you can at the top. And then you're going to slide the heel out. Slide the heel out. Okay, two chest press, two heel slides. Let's go in three, two. Let's go down. Hook down. Hold at the top. Slide one leg out, slide the other leg out again. All these exercises are slow and controlled strength training, so you take it at your pace, you take it at your weight. Nice. Awesome job. Thinking about engaging those low abs. Right? There's a blueberry resting on your belly button. You are trying to squish the blueberry by closing the gap of those abdominal walls. Right? Close the gap. Nice work. Say it up for 3, 2. Let's finish these heel slides. Awesome job. Quick rest and we're going to repeat that same move. Okay? Same thing. You're going to go right back into it. Nice work. Get those dumbbells up. We go in 3, 2. Let's go back to back moves right here. Nice. Hold it up. Back to two heel slides. Kick it out again. This workout is super short, and it's going to go super fast because it's meant to be attainable for a new mom. But you can always work through these moves again. Add another nursing break that you get throughout the day if you want to really master them. Keep building them into your fitness routine. And we're going to, of course, be adding more postnatal content because it's so important for mamas to be strong. Right for 3, 2, and 1. Awesome job. Now we're going to go to skull crushers with heel taps. I'm going to carefully set these dumbbells off to the side, swap them out for my 15 squall crushers so you're going to stay on your back. Two skull crushers. But my legs are going to come up to a 90 degree bend. Bend, extend. Bend, extend. Hold the weights overhead. Heel tap, heel tap. Okay, intensifying that core work a little bit. The closer my knees are to my chest, the easier it is. The farther my knees are from my chest, the more stress you're going to feel on that core, the harder it's going to be. You decide where you're at today. Skull crushers in three, two. Let's go. Bend, extend, bend. Hold those weights overhead. Tap one heel tap, the other heel back into it. Two skull crushers. Two heel taps again. 30 seconds of work, 15 seconds of rest, and then we'll do this move again. Awesome job, you guys. Bend, extend, inhale down, exhale, push. Nice. Bring those legs up and up. Nice work. You got it. Stay with it. You're in the last. 5, 4, 3, 2. Let's finish. Nice work. You can set the weights down. Take a quick rest. We're going to do that exact same move. This is move six to six right here. And what do you know? I have a bonus move for you guys. Yes, an awesome bonus move. Focused on that core because we love to train core postpartum. We go in three, two. Let's go. Bend, extend, bend, extend. Tap one heel, then the other heel. Nice work. Let's do it again. Bend, extend, bend, extend. Tap and tap. Awesome job, you guys. A 15 minute workout. You can continue to come back to to rebuild that strength postpartum. Maybe you're starting body weight today. You grab 5 pounds, then you grab 10 pounds, then you move up 15s to 20s. Okay? Come on, stay with it. Three, two. And last one, finish. That's heel taps. Nice work. Dumbbells are off to the side. I'm going to roll over because I'm still working on that core strength. Awesome work, you guys. Nice work. Dumbbells are going to go off to the side. Our bonus move, our bonus move is a good old plank. Okay, we're gonna do plank. 30 seconds, take a break, do it again. You are going to choose your level of plank. Okay? Option A, find an incline. This is a incline. This is a pretty tall incline, right? Find a wall, find a countertop. Option B, drop to your knees on the mat. If you really want to intensify it. Where'd my pilates ball go? Hey, there it is. Really want to intensify. Take that pilates ball if you don't have one. It's an awesome way to work that pelvic floor postpartum, put it between your legs. I'm gonna go down to my forearms. Okay. Option A, stay right here. Okay, modified plank. Option B, add a tap out. Add a tap out. Let's start in a modified plank position. I'm going to be squeezing that ball between my thighs. Hold here. We start in three, two. Let's go. Toes are tucked under and connected. Toes tucked under. Okay. I'm not floating my toes up here or down here. This increases ab engagement and gets ready for me to pop my toes. For that full plank, I'm squeezing that ball between my thighs. If you have one, great. If not, add a throw pillow or a kid's squishy ball. Option A, stay here. Option B, tap one hand out. Tap the other hand out. Nice. Tap one hand, then the other hand. The farther you reach, the harder it's going to be you're holding here. Come on. Three, two, and one. Sit it back. Option A, you're going to stay right there. Option B, I'm going to show you how you can slowly start to scale up. I'm gonna come up to a full plank. Okay. And I'm gonna start with knee drops. And slowly lift those up. We go in three, two. Let's go. Working up to a full plank. One leg, other leg. Down, down. Lift the knee, lift the knee. Drop it, drop it. I call this a rolling plank. It's a great way to scale back up to those full planks. Nice work. Awesome job. You got it, you guys, I love options for everyone no matter where you're at. After Bella, I had a three finger doctor separation. Let me tell you, I was not doing this. Now after Brooks, I have one finger. How'd that happen? I don't know. For three, two and one. I'm going to say it's because of all the awesome strength training I did during pregnancy, but that's really not true. We all know every pregnancy is different. How you carry doctor is not always in your control. Right? So that abdominal separation, you get what you get. Fortunately, this time I only got one finger, so I'm really pumped about that because it's allowing me to get back to exercise. So sooner, of course, you got to take this at your pace. And now that you finished your workout, you can check out. Actually, I'm going to give you one good stretch. We're going to give you two good stretches. If you are a breastfeeding or nursing mom or a mom who's feeding a baby in any capacity, you're going to really appreciate this. My fingertips are going to face my butt. My legs are in at 90 degrees. I'm going to lift my hips, I'm going to bridge, and I'm just going to think about spreading my chest muscles apart as I drop my neck and relax it. I don't know about you, but those upper back, neck, shoulder muscles are so tight from being hunched over, feeding a baby all night as well as carrying a baby who has suddenly woken up. You're all like, how did you get your baby to lay on the mat during those Instagram workouts you were doing? And I was like, let me tell you, he was like two weeks old then. Now he's six weeks and we're a lot more lively, so I'm wearing him a lot more. Then second is the exercise my chiropractor taught me and she said it's the best exercise you can do. So you can see I have a wall here and hardly see on Instagram. I'm coming off screen. My arm is bent at 90 degrees. I'm finding the wall. I'm stepping my opposite leg up and just stretching. Right? Good old wall stretch is going to open up this shoulder and chest muscle right here. We shorten those muscles as we're hunched over, so we need to spend time stretching and lengthening them. Right? Awesome job, you guys. You can do that on the other side. And I'm going to give another shout out to Organic Valley. Thank you so much for sponsoring this 15 minute postpartum workout. If you want to check out their postnatal protein support mix, go ahead. We're going to link it below. If you want to enter the giveaway to win two canisters plus a shaker bottle, head over to Instagram and drop a comment of what your favorite exercise was from today's quick 15 minute postpartum workout. And we are going to pick a winner from the comments on Instagram tomorrow. Okay, so check that out. And of course, like I said, you can always come back and do this workout again. And of course, if you like this workout, drop a subscribe to our YouTube channel and make sure you go ahead and like and follow along. You can find our complete 30 day postnatal workout plan at nourishmoodlove.com and we're going to be launching more of this content. So let us know if you like this and you want to see more content like it. Comment on YouTube, comment on Instagram. Love to engage with you guys and have an awesome rest of your day. Thanks so much for joining us on Instagram. And nice work, you guys. Thanks so much. And we'll be checking in with you guys again with a live workout. I think, like, maybe next month we'll see how I'm feeling and we'll save this awesome job, you guys, on YouTube. Thanks so much for joining us. Nice work. Clara and Morgan and Emily and Kimber, you guys are so awesome. Thanks so much. Claire. You guys are so awesome. Keep up the great work. Whether you are a beginner or postnatal, I hope you found this workout helpful and just continue to to take it at your pace, one day at a time. You guys are so awesome. Thanks for joining us and we'll see you again soon.