LIVE 20-Minute Full Body Postpartum Workout (Safe for Diastasis Recti)

There we go. Good morning, YouTube. We are pumped to be here. We have Brooks joining us for a quick hot minute. He just had his bottle like eight and now you're gonna be a good baby during the workout, right? Right. We're gonna put you in the bouncer and you're gonna do awesome. All right, you guys, thanks so much for joining us. Welcome, welcome. I'm gonna put Brooks in his bouncer here and we are gonna get this party started. We have a full, full body strength workout, you guys, and it is going to be awesome. Let's go. There you go, buddy. All right, you guys, we are going to do a 20 minute full body strength workout. All you're going to need are some dumbbells. Today's focus is unilateral training, which means we're going to be working one side of the body and then we'll work the other side of the body. OK? So, yes, this is called a 20 minute postpartum strength workout. But honestly, it's an awesome full body strength workout for anybody. Let me tell you. I. I am so sore. We were in the studio on Tuesday filming workouts. They were quote unquote, beginner strength workouts and I can hardly walk. These legs are so sore. So I'm going to shake out all that lactic acid today with you guys, but all you're going to need is a set of dumbbells. Awesome full body strength workout. I'll tell you what it looks like. We'll let people jump on and join here. Just want to give me a thumbs up. You can hear me. Everything is good on YouTube. Thumbs up. You can hear me. Awesome. On Instagram. And we'll walk through what today's workout is going to look like. But before we do that, let me introduce myself. Hi, I'm Lindsay Bongren of Nourish Move Love. We have an awesome 20 minute full body strength workout. We're going to hit everything from head to toe in an effective 20 minute manner. And fortunately, today's workout is brought to us in partnership with Organic Valley and their postnatal support smoothie mixes. So they have awesome prenatal. They have this for prenatal too. They just launched these. It's prenatal and postnatal. So it's filled with not only are you getting like 17 grams of protein if you mix it with the milk, but you're also getting your dha. You're getting selenium, potassium, all those amazing vitamins and minerals we need as moms who are either growing humans or recovering from pushing Humans out of our body or having babies. And so whether you're nursing or not, it's an awesome form of nourishment to recover and replenish your body. Not to mention it's super quick. You mix it with milk and you shake it and you can enjoy it with one hand while you hold your baby in the other. So thanks, Organic Valley, for partnering up with us for this workout. We are so excited. I feel like I wish I could see all of you guys and I could be like, who didn't sleep through the night last night? And we could all raise our hands in solidarity and be like, we're in this together. So, you know, you're not the only one. So no matter how you're feeling today, maybe you're full of energy and you're like, let's knock this out. Or maybe you're like, I'm just here to go through the motions. You do your best, you forget the rest. Okay? Right, we're going to move our bodies. We're going to feel good about ourselves. We're going to get strong, right? We're going to get strong. That is the goal. We are doing a full body strength workout. Okay? So let's go ahead. Let's get ourselves started with a warm up and then we are going to jump into the workout. So we're going to start with warm up. You're going to take your feet about shoulder width distance apart. You're going to take your hands to your hips. You're going to give me one hip hinge, one squat. So it looks like this. Push the hips back, drop the hips down. Oh, my goodness, my legs. You guys, push the hips back. Drop the hips down. Nice. Push the hips back, drop the hips down. Awesome. One hinge, one squat. The hinge warms up the back side of my body. My hammies, glutes, low back. The squat hits a little bit more of the front side of my body. I'm hitting my glutes, but also more my quads. Okay, hinge and squat. We're gonna hit it all today, you guys. We're gonna do some exercises in the hinge position and of course you're gonna get a full lot of squats. Nice. Give me two more right here. Hip hinge and squat. Negative. Inhale, reach up nice and tall. Right wrist grabs left. Up and over side. Body stretch to the right. If you feel good about it, take it all the way down and around. Same thing. Other side big up and over all the way down and around. Back to center. Just flap those Wings. Open the chest, the shoulders. Right. Open it up. Flap those wings. Nice big inhale. Reach up. Exhale forward, fold. Can you reach for the toes? Now you're going to drop the hips. Nice little squat wobbles here. Pry side to side. Open up those inner thighs. Get some movement. Take your right hand. Push. Plant it to the ground. Left arm reaches high. Gaze follows fingertips. Nice. Switch it out. Other side. Awesome job. Nice little thoracic spine rotation right there. Now plant your hands. Step back. Find a tabletop position for me. Quadruped. Shoulders over wrists, hips over knees. You're going to drop the belly. Lift the chin. Reverse it. Pull the shoulder blades apart. Tuck the chin towards the belly button. One more time. Drop it and open it. Just finding that spine. Now find a nice neutral spine. This is where we're going to want to stay throughout the workout. Right? Take your right foot, step it outside. Your right hand. Back knee can stay on the ground. Nice little low runners. Lunge. You're going to open the arm up. You're going to take this arm to the hip, to the floor, to the hip, to the floor. Little shoulder rotations as we open the hips. Opening up the hips and the shoulders. Right. They're going to do a lot of work for us today. Nice. One more and you're going to switch it out. Other side. Left foot outside, left hand right. You can stay on the mat. Shoulder rotations with the left arm open to the hip, tap it back down. Open to the hip, tap it back down. A lot of questions popping up about when can I do this workout? Honestly, I have to defer you to your doctor or midwife. Okay. But I like to say I think you know your body best. Okay. I'm 12 weeks postpartum. Really been focusing on strength training. Awesome job. You get to decide how heavier weights are, what you're going to do. Okay, from here, we're going to step back. Option, you're going to. Actually, from here, let's go ahead. Going to a little lunge. We're gonna do some little lunges because we're gonna do those. Right foot forward, left foot back. Kneeling. Okay, you're just gonna lift up and hold. Hold for three, two, one. Set it down. Do it again. Lift and hold. Hold for 3, 2, 1. Back knee drops to the mat. Now drive through that front heel. Hold it low for 3, 2, 1. Last one. Then we go full range. Lift and hold. Hold for three, two, one. Lunge, drive. Lunge, drive or tap. Option you tap it. Option you drive it. Right. I'm going to do my best to show you a lot of options throughout the workout today. You take that your level. Everyone's like, where's Rachel? She currently, unfortunately, is dealing with the awesome Covid. I always say, one time we're going to look back at these workouts. We're going to remember Covid and how it went on for years and years and years. So that's where Rachel is. So, yes, she's still our low impact leader. She. She's just recovering. So I'm here giving you my best to show you all options. Go. One more. Switch it out. Left foot forward, right foot back. Drop down to that low lunge. Back knee on the mat. Lift and hold. Hold for 3, 2, 1. Set the back knee down. Lift it back up. Think about really driving through this front heel. 3, 2, 1. The squats you're hearing are just ropes. You're just making some noises. Three, two, one. Last one. Then you're going to go full range. Hold for 3, 2, 1. You're getting lunge and drive. And Megan is behind the timer for us. Also, my Brooks babysitter for the next 20 minutes. Awesome job. I am so fortunate. I know not all of you guys at home have someone watching your kiddos. So you do your best. Hit pause if you need to. Nice. Wait, Two more right here. Up. Last one up. Nice. Let's go. So long. Pack Jackson's jacket. Jacket taps or jacks if you want a jacket. You feel good about that? Go for it. Okay. I know this is a postpartum workout. Everyone's like, she's doing jumping jacks in a postpartum workout. You can tap it. Let me tell you. Yes, you can do jumping jacks, do planks, do crunches, all that stuff. Postpartum, it just takes time. Right? Hold it wide. Let's pull those heels towards the glutes. Pull, pull. I think one of the best things that pelvic floor physical therapist was telling me is a lot of times women are like, I'm broken. You're not broken. You're just weak. That's why you're here. We're going to strength change. Just because you can't do it now doesn't mean you can't ever do it. It's not now. Not, not never, right? 4, 3, 2, 1. Awesome job, you guys. Walk it out. Grab a quick sip of water if you need it. Your workout looks like this. You have eight full body strength exercise. About six of them are focusing on one side of the body. Then we'll do the other. You're Going to do it back to back. So you're going to do the move on the right, then you're going to do it on the left. Close it out. Okay, so eight full body exercises we're seeing when we shake out for time. I have some fun bonus boosts planned if we get to them. Let's talk about YouTube. Hello. Thanks for joining us, Liz. Is my baby a boy or girl? It's a boy. His name is brooks. He is 12 weeks old and the quality is fuzzy. How is it? It's looking better now. It should be looking better. Ok. Hopefully it's looking better. Megan says it's looking better. Don't want to work on till later. Yes. These workouts stay alive. You guys, awesome job. Thanks for joining us. Elise. All awesome. Kelly, the protein powder you talked about in the video, good for women who are not postpartum. Absolutely. I mean, it's just full of vitamins and minerals that are going to do good for your body no matter what. Right. So it's never like a bad thing. Honestly, you had a baby, you're postpartum for life. Right. But whether you've had a baby or not, it's full of lots of good vitamins and minerals. All right, let's get this party started. You guys. Move number one. You're doing each exercise for 40 seconds of work, 20 seconds rest. Move number one is the onion squat. If you did our previous workout, okay, our previous workout, that was the 15 minute version. Basically, we're taking some of those moves and we're adding onto them to progressively make them harder. So if you haven't done that, go back to our 15 minute strength workout postpartum and then come here, take the dumbbell in your right hand. I'm going to do two uneven squats with a knee drive. So it looks like this one. Sorry, I didn't drive my knee. My brain is outside my body with five hours of sleep. Here we go. Squat drive. Squat drive and hold, curl for one, curl for two, back to squat. So it's two squats with the knee drive, two curls. If you don't want to do the knee drive, you're just giving me an uneven squat. We're loading the weight on one side of the body. Why? Because it's going to strengthen my core. It's going to expose those muscular imbalances. Ok. So it's a beautiful thing, you guys. We're building core into every exercise, whether you know it or not. Set yourself up, take the weight in your right hand. If you want to have a Weight. I'm going heavy. Right? Strength training. That's what we're focusing on. Two squats with a knee drive, two curls. We go in three, two. Let's go. Squat, drive, squat. Hold that knee. Can you curl for one and two. Back to squats. Squat drive, squat drive and hold. Curl for one. Nice. And two, back to squats. Squat drive, squat drive. Why are we doing this? Because really, we lose a lot of that balance and coordination, especially with that relaxing in our muscle groups. Okay. If this feels really shaky and wobbly to you, just keep both feet on the ground. That's totally fine. You do this where you are at today, right? You're gonna need me. One more squat drive. Squat holding, curl for two and you're out on the right side. Nice work. A 20 pound weight is tough with that balance. Take the weight over to the other side. Okay, same thing. Now my right knee is going to drive, left arm's going to curl. Two squats, two curls, close up. This move, you only do it once on each side. Okay, we go in three, two. Let's go Squat, Right knee drives. Squat, right knee drives. And hold curl. This is my weaker side. Can you tell me? We did a Q A on Instagram yesterday and someone was like, wait, so when you say right, are you really doing left? Because you're mirroring us. I'm always doing the opposite. Okay. This is my weak side, believe it or not, because I'm so used to starting on the left. Nice. Hold curl for 1, 2. Finding that balance again, right? You got it. And drive, curl for one and two. One more full rep. Here we go. Down, down. Two bicep curls and you're out right here. Finish it. Nice work. Stagger back, row lunge. Okay, we'll go back to the right hand. Tumbles in my right hand. Left foot is forward, right toe is popped. Hinge row, back to reverse lunge. Hinge row, step back to lunge. One back row, one lunge. Okay, here we go in three, two. Let's go. Roll on that right arm. Step the right knee back to lunge. Hinge, row and lunge. A more hinge right here. Chest parallel chest. Comes up on the lunge. Hinge on the row. Bring the chest up on the step. Back lunge. Okay, nice. I'm thinking shoulders to front, toes, shoulders to hips, shoulders to front, toes, shoulders to hips. Big mommy muscles here, you guys. Okay, I'm hitting my hamstring, my glute, my low back, my mid back, my quads, legs and back. Two big mommy muscles right Here. Come on, stay with it. One hinge row, one step back. Lunch for three, two. You're gonna finish it. One more step back, lunge. Switch it out. Same thing. Other side. Now, my right foot is forward, left toes slightly staggered. Dumbbell in the left hand, row on the left, step back to lunge on the left. One. Row one. One step back, lunge. That's where we go. In five, set it up. Hinge in row in three, two. Let's go. Hinge, row, step back, lunge again. The beauty of this is all time to intervals, okay? So if you want to go slower, you go slower. You got lighter weight, you want to go faster, get a little bit more cardio endurance. Go for that, too. This is your workout. You take it where you are at on your journey, okay? Nice work on that row. I'm thinking elbow to rib cage. Pull from the elbow, not from the wrist. On that lunge, I'm thinking front knee. Strong front knee doesn't cave in. Ten seconds here, you guys. Come on, stick with it. Close this out. Then we move on. We're gonna stay on lunges. We're gonna go lunges. And shoulders, legs. We hit legs, biceps. Go for three, two, one. Nice. We hit legs, biceps, legs. Back like shoulders. This is where I gotta go lighter dropping down. Dumbbell back in my right hand. Left foot forward, right foot back. Split lunge. My feet stay on train tracks. Lunge lift, lat raise, Lunge lift, flat raise in three, two. Let's go. Tell you what, put your hand right on your core, right here. Do you feel that core work? Come on. Slow and controlled lift. Nice lunge, Lat raise. Feel all that instability? Nice work. Legs are strong, core is strong, shoulders are strong. Soft bend in that elbow, lifting right up to shoulder height. Control it down. None of this business where I lift up and let it fall down. No lift up, control it down. That eccentric motion, the way down where that muscle building happens. You only got to do it once, each side. Right here. You're in the final 5, 4, 3, 2, and 1. Nice work. Same thing. Other side. Right foot forward, Left foot back to lunge. Dumbbell. Left hand, okay, you're gonna lift it up to shoulder height. Drop the back knee down. Nice split lunge. Let me show you. From the side this time, right? I want that nice 90, 90. Not back too far, where I arch into my low back. We're going three, two. Let's go. Lunge and fly. Lunge and fly. Nice work. You take this at your pace. I have to say, honestly, you guys this is the heaviest I have ever lifted postpartum. I'm using 20 and 15 pound dumbbells. And that is due to the fact that I use those same weights throughout my pregnancy, if not heavier. So I'm rebuilding that strength. But you'll notice if you look back at the old NML workout videos, I was always using 10 pound weights, 12 pound weights. But man, strength training is so humbling because you always have something to go. Right, come on. 5, 4, 3, 2, and 1. This recovery is also easier for me. Every pregnancy is different. I have one finger separation versus a four finger I had with Bella. Right. So take it at your pace. Go ahead, grab a quick sip of water. We're going to focus on just the arms. We're going to go not unilateral. We're going to go bilateral for a minute, give ourselves a break, and then we'll go back in. You are going to give me one back row, one bicep curl, one press. Palms are going to stay facing in the whole time. So I hinge, row, stand, curl, press. Hinge, row, stand, curl, press. That's where we go for 40 seconds. In three, two, let's go. Hinge, narrow, row, stand, then curl and press. Okay? Hinge, narrow, row, stand, then curl, press. Soft bend in those knees. Hinge, row, stand, curl, press. Nice. Soften in the knees as I hinge. Now, when I row, come up to standing, I'm thinking about packing my hips under my ribs. Okay. Hinge, row, hips under ribs, curl, press. There it is. Hinge, row, hips under ribs, curl, press. Come on, you got it. Those weights should start to feel heavy. Right here. You're in the final. 5, 4, 3, 2 and 1. We're gonna do that same thing option. I'm gonna take my bigger dumbbell, put it right here between my feet. My heels are on the way. This time I'm thinking about actively squeezing my inner thighs together to help activate my pelvic floor as I work through this. Okay. There's always a way to advance each exercise. If you want to take this option, go for it. We go in three, two. Let's go. Hinge, row, stand, curl, press. Now I feel those inner thighs. Row, stand, curl, press. I'm pushing my heels into that weight. Hinge, row, stand, curl, press. There's still a soft bend in my knees. This is just really helping me make that mind muscle connection that we can lose after having babies. Right. It's hard to connect that mind to the core and pelvic floor. Tell you what, squeezing those inner thighs Definitely going to help hinge row. Especially if you're still dealing with some pelvic pain or instability. A lot of times you need to strengthen those inner thighs. Three, two, you're out. Nice work. Ok, front lunge, side squat. I'm going to go back to my one heavy weight. Back to legs. This is just legs. We did just arms, now we go just legs. I'm going to hold the weight in my left hand. Going to go front lunge on the right. Side squat on the right. Left leg stays planted. Right leg moves in three, two. Let's go. Front lunge. You can hold the weight here. Side squat. That's going to balance it out more. Front lunge, side squat. Want to add more instability? Front lunge, side squat. Racking the weight on one side of the body. Front lunge, side squat. Difference between a front lunge and a reverse lunge. Front lunge is harder on the knees. Reverse lunge is easier. So if you have knee pain, go ahead, go reverse. Okay, front lunge is going to hit more quad. Reverse lunge is going to hit more glute, hamstring. You got it, guys. Come on. One and one. One front lunge. Nice. You're in it for three, two and one. Just because you're strength training doesn't mean you have to stay in one plane of motion. So good to move in all planes. That's what we're doing here, dumbbell. And notice, strength training is my cardio. Right? Now dumbbell in your right hand. Okay? Right foot stays planted. Left foot moves. Front lunge, side step lunge in three, two. Let's go. Front lunge. Side step squat again. You can rack it at the chest. That's more comfortable for you. Side step squat. Moving in two planes of motion. Right here. Right. Sagittal plane, frontal plane. Front to back, side to side. Nice. Front to back. Side to side. What's working here? Front foot, quad, outer. Good quad. Both legs are working and I'm really focusing on pushing off this leg right here. 10 seconds. Come on, come on. You got this, guys. This is move. Five of eight. Close it out. Nice. Three, two, you're out. We go down to the ground. Down to the ground for the last three exercises. Okay, going into glute bridge mode. Your option here. Double leg, glute bridge or single leg? I'm gonna go single leg, so I'm gonna lift right leg off the ground. I'm sorry. Left leg off the ground. Dumbbell. Right, you guys, that is the hardest part about postpartum in my brain, being foggy my rights and my left because I'm mirroring you. Okay, here we go. Right leg off the ground, dumbbell. Left hand. Doesn't matter what you do. You can also keep both feet planted. You're going to hold that glute bridge. Hold that single leg bridge and single arm chest press in three, two. Let's go. It's 40 seconds per side. Nice. Push. Inhale down, Exhale, press. Inhale down, exhale, press. So I'm working on glute and hip strength here as I strengthen my chest. That muscle that gets shortened during feeding times because I'm hunched over my baby, right? Okay, you want to think about lengthening it. Lengthen on the way down. Push. Lengthen and press. Nice work, you guys. Keep those hips lifted nice and high. You got it. 10 more seconds. Yes, you can. Then we switch sides. This weight should feel heavy. 5, 4, 3, 2, and 1. That single leg glute bridge has my glutes and hammies screaming. Same thing. Other side again. Option. Hold the double leg bridge and just do the single arm press. Okay. Option. Single leg, single arm. Okay, switch it out. Switch your sides. We're gonna press that dumbbell. Strengthen that chest. Strengthen those glutes and hips. In three, two. Let's go. Push. And down. Exhale, push. Inhale lower with control. Push, push. Nice work. Can you flex that foot? If it's lifted, squeeze that quad. Keep it active. Keep those hips square. Right. Nice work. Don't let them get uneven. Keeping those hips square is just as much of a challenge as it is. It's not about how high you can lift the hips. It's about keeping them square and stable. You got it. On the exhale. Can you think about blowing through a straw every time you exhale? It's a chance to work that core. Let's go. Final five, Four, three, two, and one. Nice work. Set it down. Switch it out. All right. I should mention, if you have diastasis recti, getting up like that, not the most effective way. You can roll over and push yourself up. Fortunately, this time around, my doctor is doing the best she has ever done. All right, here we go. We're doing a glute bridge. Hold both feet on the ground. Triceps, skull crushers. In three, two. Let's go. Hold the bridge. Bend, extend, bend, extend. If you're doing a single leg bridge, this double leg should feel easier, but the legs are tired. Right, Focusing on the tricep, the back of the arm. If you don't want to, you can just bring it down. Focus on One muscle group at a time. Just focus on the tricep. If you want to get the full body burn, lift those hips. The closer my heels are to my glutes, the more glute I'm getting. The farther my heels are, the more hamstring I'm getting. Okay, find that nice middle ground. Fire up those glutes. Bend, extend. You're in it for 5, 4, 3, 2. Relax, recover. You're going to do that same thing again. Make those triceps super fiery. If you want, you can always drop to one weight or alternate the arms. Okay, awesome. This time I'm going to add a little bit different core. So I'm going to go here. I'm going to heel tap with the bend, extend. Okay, I'm going to heel instead of a glute bridge. You choose. We go in 3, 2, 1. Just some way to mix it up. So I'm going to tap heel right into center. Alternating heel taps, lowering with control. The closer my triceps are on fire, like mom is going down to one weight. The closer my knees are to my body, the easier it's going to be. The farther my knees are from my chest, the harder it's going to be. And challenge myself here. Get those knees away from my body. Triceps should be on fire. Yes. Holy bananas. Who said you couldn't sweat with a good strength workout? Come on, come on, let's go. This is move seven of eight. Seven of eight, and you're in it for three, two, and one. Awesome job. Weights go off to the side. Move eight is body weight. Body weight only. It is a dead bug. All right, you guys, so you're gonna stay here. Legs are at that 90 degree tabletop. Arms overhead, opposite leg and arm extend. The farther the lever, the longer the leg, the longer the arm, harder it is. Okay? You can always shorten it. Tap and tap. We go in three, two. Let's go. Opposite arm, opposite leg in. Opposite arm, opposite leg in. Like I said, the longer the lever, the harder it's going to be. Maybe you bring that heel close to the ground. Close to the ground. Maybe you just kick it up high. Okay, Kick it up high. Wherever you're at today, take it at your pace. You got to sustain it for 40 seconds. 40 seconds. Come on. Yes, you can. Remember, keep breathing through that straw. Not a big straw. Think juice box size straw, Small juice box straw. Nice. You got it. Let's go. Final three, two, and one. Nice work. We're going to do that same thing. Going to add a variation I'm going to go one, two. On the third one, I'm going to hold it for three seconds. On the third one, I'M going to hold it for three seconds dot I'm going to challenge the time under tension. OK? Stick with me or still stick with the singles. You decide. We go in 3, 2, 1. Let's go for 1, 2. On this third one. Hold, hold for 3, 2, 1. Back to center, go for 1. Nice two. On this third one. Hold it here. Hold for three, two, one. Back to center. Go for one. Nice two. Awesome. Go for three. Hold for three, two, One. Back to center, go for one. Nice two. On this last one, hold it here. Hold for 3, 2, 1. And you're done. Nice work. Pull those knees towards your chest. How do you feel? You should feel great. Okay, you guys, if you want, you can hang with me. We're gonna do one bonus move, one bonus move. It's 40 seconds of work, 20 seconds of rest. Just like you can do it. You're going to take your two weights, put it between your legs. We're going to raise that heart rate in a low impact strength way. Alternating squat snatch, squat snatch, squat snatch. Okay. The hips drive forward to propel that weight overhead. Your option, squat, squat. Alternating squat pickup. Option, alternating squat snatch. Okay, last chance. It's your burnout. It's 40 seconds. You do it once, say, yes, I can. Come on. Yes, I can. Squat snatch or squat pickup in three, two. Let's go. Squat snatch, squat snatch. Nice. That weight stays tight to the body. I'm driving it overhead with my hips. My glutes drive through the heels. Whether you're here or snatching, you're driving through your heels to stand you tall. Come on. This is the part of the workout where you're like, I feel good about myself. I feel accomplished. Those endorphins are pumping. Finish strong right here. What would it look like If I said 10 more seconds? Yes, you can stay with me. You're in it for 5, 4, 3, 2, and 1. Awesome work, you guys. I am so stinking proud of you. Grab some water. Grab your towel. Thanks so much for joining us on Instagram. We're gonna stretch it out. Okay. We are gonna stretch it out. Awesome work. Thanks for joining. Lisa, Esther. Oh, my gosh, I'm out of breath. Nice work, you guys. Awesome job, Shelly. So many of you joined. Thank you so much for joining. This is so awesome. I just love feeling like we get to work out together. Right? Even though that season of motherhood can feel super isolating, if you're at home with a baby not getting out as much, right? Okay, let's stretch it out. I'll be totally transparent. The one thing that suffers in my workout routine postpartum is the stretching. I'm like, I finished the workout, now I gotta go feed the baby. I gotta do the dishes, right? You hang with me. Two minutes of stretching. If you cannot, I totally get it. What I would ask, just go ahead, flap the wings. Is that you try these moves later in the day or you just find a stretch break throughout the day. Find a doorway, open up the chest muscles. Really fun to flow through, a fun routine. You're gonna come down to your belly for me. You're gonna take your arms right here. Elbows right in line with shoulder. This is a mini cobra. Mini cobra. So you're just gonna hold here. You're really thinking about opening up the front side of your body. So opening up your chest, roll those shoulders down and back, releasing that tension in the low back. A lot of low back tension from Dumas, right? So just hold here. Think long neck, shoulders down, hold here. Okay, this is our base. From here, I'm going to take my left leg 90 degree. I'm going to bend it around me. You're like, whoa, look at that bendy lady. You're going to come up to a 90, 90. I'm going to turn so I can face you a little bit more. 90, 90. Okay, I'll show you what that looks like. This way. Front chin parallel, back leg parallel 90 degrees. 90 degrees. Push this knee into the ground. Push this knee into the ground. Slight hinge forward. You're going to open up this outer glute. That should feel good, right? Especially for me. I'm super sore. Think about bringing your chest across the middle of your shin. Not to your knee, chest to the middle of your shin. Hold it here. Push those knees into the ground. Nice. Those hips, they need some stretching. Okay, now from here, come back up to that seated position. Plant your right hand on the ground. Lift up right here. Opening up. Open those hips. Open up the chest, the shoulders. Just look back. Open it up. This should feel good. We want to focus on things that open the front side of our body as new moms. Okay? Set it back down. Okay, replant. This is backwards for me. You should be like, I'm all turned backwards now. How do I do this? I was like this. So you replant, roll back over to your belly. There we go. Find that mini cobra again. Hang out here. Open up the chest and shoulders. Bring that Same thing, other side. So I'm gonna take this right leg, bend it at 90 degrees, loop it around me, come up to a seated position again. I'm going to turn to face you guys right here. 90, 90 degree bend. Pushing both knees into the ground. Hitting the middle of my shin with my chest. Pushing the knees into the ground. I've just been flowing through this mobility routine like one or two times a day. Mini breaks. Typically, while Brooks is doing tummy time, I hit the floor with him. I do this both get a good like hangout time. It's good stretching for mom. Bring it back up. Same thing. Left hand plants to the ground. Right arm sweeps up and overhead. Hips push to me. Knees drive into the ground. Opening up the front side of the body. Opening up everything right here. Nice. Awesome job. Hold for 3, 2, 1. Set it back down. This time you're going to flip and you're going to go into reverse tabletop. Legs are bent at 90 degrees. Fingertips face my butt. Lift up the hips, push into the heels. Let the neck and shoulders hang heavy. Think about spreading your chest muscles apart. Actively spreading your chest apart. Lengthening those muscles that get shortened as we bend over. Feeding all day. Hunched over. Open it up. Hold here for 3, 2, 1. Sit it back down. Awesome job you guys. Okay, that's where we'll finish our stretching routine. We're going to keep it short. If you want more stretches, you can always find them@nourishwithlove.com if you enjoyed this workout, we'd be so grateful if you dropped a subscribe to our YouTube channel. Thank you so much for joining us. Thank you so much to Organic Valley for sponsoring this. We're going to go ahead and we'll link up the link. You can shop directly at the Organic Valley website. Okay. So you can go right to the website and purchase the pre and postnatal support smoothie mixes. So we'll link that up on Instagram stories. We'll link it up on YouTube. Thanks so much for joining us you guys. And we are going live again next week, Thursday. We will see you back here next Thursday. Ok. Look forward to sweating with you again. Thanks so much for joining us on Instagram. Awesome job you guys. Awesome job on YouTube. Thank you so so much for joining us. Nice work you guys. Awesome job. Nice. Hello from Cleveland, Michelle, you're so awesome. Thanks Marcie. Will Rachel be back in the studio for future workouts? Yes. So she just had Covid. That's why my sister in law subbed in for her. That's why? So we'll always have a low impact leader for you guys. Postpartum with baby number six. You are amazing, Morgan. Holy bananas. Nice work, Ali. Thank you for joining us, Michelle. So glad you guys are loving the live workouts and able to connect and join with us. How have an awesome rest of your day and we'll see you back here next Thursday. Okay? And we'll see you next Thursday. Have a great day.