Per my comments with @
metempsychosis1403 - here is a detailed list of programs I have tried. I have had two babies, am currently 1 year postpartum and have seen two different pelvic floor PTs. Had DR with both children and am dealing with a hypertonic pelvic floor in an on going basis: Here is my input based on my experiences with these programs. They all offer great advice to educate women on working out during pregnancy and postpartum, regardless of how long ago you had a baby. None of them are pushing "get your body back fast" type messaging - they focus on proper healing and long term function of your amazing body that birthed a human. Happy to answer any questions on any of this. Don't just accept that "this is just how you live after having a baby", ie. pain, leaking, unable to do things you enjoy. I also highly recommend seeing a pelvic floor physical therapist to help get assessed. Get Mom Strong Website: Equipment: Long bands, short bands, pilates/kids ball, Swiss ball (big workout ball), dumbbells, kettle bells (could just use DBs) Workouts: Starts with foundational videos that explains how important breathing is, workouts are usually 45-60 minutes My Take: knowledgeable, real human being, workouts would be for someone who is into working out and wants to be able to challenge themselves as they progress. She is a former crossfitter for reference --- I am currently doing this one alongside other workouts as my body needs them (yoga, cardio, etc) so I don't follow her exact plan of 3 days of her workouts, 1 day rest, but I do enjoy her workouts, good, safe core work to help heal DR and safely strengthen the overall core RECOMMENDATION: Best for those that are bit farther out postpartum who want to lift weights and are regular exercisers. She is working on a prenatal program with a pelvic PT right now. Also supplement with her Instagram workouts for days when you need a quick workout rather than a full 45 minute workout. Bloom Method Website: https://studiobloom. thebloommethod. com Equipment: Mainly 3-5# weights, but as you progress they do offer some moves with up to 8-10# dumbbells and kettlebells, small bands, long bands, pilates/kids ball Workouts: Both prenatal and postnatal, not the clearest on progressing through specific plans, but really good information on breathing and properly healing DR. Tend to be lighter weights with higher reps. Workouts range from 10-45 minutes My Take: Good resource for learning how and why to properly increase core strength and glute strength. Good workouts/info for during pregnancy and getting back into activity postpartum. They need to improve their plans and app navigation in my opinion. RECOMMENDATION: Great for prentatal and immediately postpartum. Also great for those who lean more towards Pilates or Barre type workouts. Workout times vary, which is nice because you can choose a quick workout or long workout. Our Fit Family Life Website: https://www. ourfitfamilylife. com/ Equipment: Pilates/kids ball and optional small bands Workouts: Suuuuuper simple workouts 10-25 minutes My Take: I am currently also doing this one, which is a 6 week plan. It mostly focuses on using breathwork to strengthen the overall core and heal DR. She's a more outdoorsy active person and only does these simple workouts as well as hiking, biking, etc. I couldn't just do this one as it doesn't feel like enough of a strengthening workout for me, but I did want something super basic to incorporate pure core strengthening so I am testing it out. The 6 week program only starts every few months. RECOMMENDATION: Supplemental to another program, nice quick workouts to help heal core, but likely need more than just this in my opinion - I'd defer more to Bloom Method Jessie Mundell: Website: https://jessiemundell. com/ Equipment: Small bands, large bands, dumbells, kettlebells (could just use DBs) Workouts: Progress based on your stage, more traditional weight lifting type workouts, 30-60 minutes My Take: Awesome resource when you are pregnant, workouts progress in 4 week intervals based on where you are in your pregnancy. Postpartum guide is also helpful to return to exercise properly. Also good for those who had babies awhile ago. She is brutally honest about being a parent, postpartumn issues - just really, nicely raw RECOMMENDATION: Great program during pregnancy if you were a regular exerciser, also nice for postpartum return and overall educational resource Other resources to check out:https://www. instagram. com/the. vagina. whisperer/? hl=en https://www. instagram. com/deliciouslyfitnhealthy/? hl=en
https://www.getmomstrong.com/
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