Jamie Eason's Post-Pregnancy Fitness Trainer: Months 1-3

This training system starts wherever you are today. Follow Jamie Eason as she leads you through the flexible, approachable workout plan for your first three months after your child is born!

Main | Months 1-3 | Training | Nutrition | Supplementation | Time Management | Get Started

After months of excitement and anticipation, your baby is finally here! You have a wonderful new little person in your life who depends on you for everything. This is a magical, important time for both of you, and things like exercise and nutrition are probably far from your mind—as they should be.

It's important not to rush things. The journey to pregnancy is long, and it can be just as long a journey to get back to your prebaby body. But that doesn't mean you have to sit still. On the contrary, you need to keep moving!

Months 1-3 Overview
Watch The Video - 09:31


In this video and article, I go over everything you can do in the weeks following your delivery to get prepared for when you're ready to begin my Jamie Eason's Post-Pregnancy Fitness Trainer. I include things you can do in the early days, such as walking, and some simple core and fitness routines for after you get the "green light" from your doctor.

The Early Days

Let's be realistic. Despite your best intentions for getting back into pre-pregnancy shape, your baby, your body—and of course, your doctor—will be calling the shots for a while. So while you're adjusting to your new life, keep your focus where it matters most: on you and your baby.

It may not feel like it right now, but this time goes by fast, and you don't want to miss anything. You'll be better prepared for the training that's just around the corner if you embrace a healthy approach and set small, achievable goals now. Plus, you'll be less likely to feel discouraged once you're ready to begin working out.

While you're adjusting to your new life, keep your focus where it matters most: on you and your baby.

For the first few weeks after pregnancy, your primary goal can be as simple as going for a short daily walk. As your doctor will tell you, walking is important to get your blood flowing, prevent blood clots in your lower extremities, and help improve your bladder and bowel function. It's also great for your mental health. So get out the stroller and let's go outside!

Once you're up to it, I recommend that you squeeze in walks whenever possible, even if they're just a few minutes long. Try to walk with your baby in a stroller for about 20 minutes a day, but don't worry about measuring it closely. If you need to rest or go home after just a few minutes, that's fine. If you feel good enough to walk more than 20 minutes, great, but don't push yourself.

Listen to your body, and rest when it tells you to rest. When you transition to my Post-Pregnancy Fitness Trainer, you'll be turning up the intensity soon enough.

The "Green Light"

Most doctors will give mothers the green light to work out at around 4-6 weeks after a vaginal delivery, and 6-8 weeks after a cesarean birth—although this may be different in your case. That's why it's crucial that you talk to your doctor and make sure you're OK to start doing more than just your daily walks.

Personally, I recommend not starting a full fitness program with strength training and cardio until your baby is sleeping through the night. This might take as long as three months or more. Why is this so important? For you to really benefit from a strength-training fitness routine, you need to be getting more than just a few minutes of rest here and there. You need real recovery, and that means sleep! Plus, by this time, most breastfeeding mothers will have established a consistent milk supply and something resembling a feeding schedule.

Plank

What Do I Do Until Then?

Fortunately, there's a lot you can do before that three-month mark—or wherever it happens to fall for you. Once you have your doctor's permission, you can start doing some simple workouts focusing on your abdominals and your back, in addition to your walking routine. Both of these muscle groups will be considerably weakened by everything you've gone through, but you'll be using them a lot as you lift and move about with the baby.

Important note: Be sure to check for diastasis recti (abdominal wall separation) before engaging in any abdominal wall exercise. This video details how to perform a self-check. If you have diastasis, ask your doctor about the therapeutic options available before you start working out.

Diastasis Recti
Watch The Video - 01:32


I've also created a complete plan for the period after you've gotten permission to begin exercising and you're ready to begin the full training plan detailed in the Training Overview video. For now, you'll be doing short core and back-focused workouts 3-4 times a week along with your normal walking. Do these preparatory workouts until your doctor clears you to increase exercise. Then start Week 1 of my actual Post-Pregnancy Trainer.

PREPARATORY WORKOUTS: WEEK 1

  • Monday: Walking
  • Tuesday: Core Circuit
  • Wednesday: Walking
  • Thursday: Core Circuit
  • Friday: Walking
  • Saturday: Core Circuit
  • Sunday: Walking

PREPARATORY WORKOUTS: WEEK 2

  • Monday: Core Circuit
  • Tuesday: Walking
  • Wednesday: Walking/Core Circuit
  • Thursday: Walking
  • Friday: Walking/Core Circuit
  • Saturday: Walking
  • Sunday: Core Circuit

PREPARATORY WORKOUTS: WEEK 3

  • Monday: Walking/Core Circuit
  • Tuesday: Walking
  • Wednesday: Walking/Core Circuit
  • Thursday: Walking
  • Friday: Walking/Core Circuit
  • Saturday: Walking
  • Sunday: Core Circuit

But this is important: Only proceed to the next week's workout if this week's workouts were manageable and comfortable. Go at your own pace. I want you to feel like you're getting stronger and making progress.

The Journey Has Begun

My hope is that this information will help you figure out where to start to get your body back on track. Slowly begin implementing these practices into your daily routine. I also recommend sharing this plan with your physician, since every woman's recovery is as unique as her pregnancy and delivery.

Before starting any exercise, be sure to also watch the Nutrition Overview, Time Management Overview, Supplementation Overview, and Training Overview videos to get all the details about how to keep moving through this plan and getting back to your prebaby body.

Week 1: Core Circuit
Warm-up
1

Abdominal Isometric Hold (shown standing)

8-10 sets of 10 second holds
Stomach Vacuum Stomach Vacuum
Exercise Note: Lying on your back, pull your belly button into your lower back and hold for 10 seconds.

2

Superman

8-10 sets of 10 second holds
Superman Superman
Exercise Note: Lie flat on your stomach with your arms extended in front of you. Instead of focusing on raising your arms and legs, tighten your core and think of reaching and extending your arms and legs away from your body.

Workout
3

Elbow Plank (either on knees or feet)

10 sets of 30 second holds, rest 30 seconds
Plank Plank

4

Single-Leg Plank (on hands and feet)

10 sets of 30 second holds, rest 30 seconds
Plank Plank

5
Alternate Heel Touchers Alternate Heel Touchers
Exercise Note: Lie on your back with hands behind your head, alternate touching opposite heel.

6
Butt-Ups Butt-Ups
Exercise Note: In the plank position, slowly raise your glutes in the air and back to the starting position.

7

Side Plank Hip Raise (on elbow and knees)

1 set of 10 reps per side
Side Bridge Side Bridge

8
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

Week 2: Core Circuit
Circuit: Repeat for 2 rounds
1

Plank

1 set of 10 reps
Plank Plank
Exercise Note: While on all fours, extend one arm and the opposite leg simultaneously and bring them back in toward your body in a crunching motion.

2

Plank Hip Dip

1 set of 20 reps per side
Plank Plank

3

Superman

1 set of 15 10 second holds
Superman Superman

4

Alternating Plank Toe Tap

1 set of 20 reps
Toe Touchers Toe Touchers
Exercise Note: In the plank position, bring your right foot to your right hand and touch your toe. Return to the starting position and bring your left foot up to your left hand.

5

side Plank Hip Raise

1 set of 10 reps per side
Side Bridge Side Bridge

6

90-Degree Reverse Crunch

1 set of 20 reps
Reverse Crunch Reverse Crunch

Week 3: Core Circuit
Circuit: Repeat for 2-3 rounds
1

Exercise Ball Crunch

1 set of 20 reps
Exercise Ball Crunch Exercise Ball Crunch

2
Ab Roller Ab Roller

3
Jackknife Sit-Up Jackknife Sit-Up
Exercise Note: Passing ball back and forth between hands and feet.

4
Toe Touchers Toe Touchers
Exercise Note: Leave the ball between your feet, and reach for your toes.

5

Swiss Ball "Stir the Pot"

1 set of 10 reps in each direction
Toe Touchers Toe Touchers
6

Weighted Ball Hyperextension

1 set of 10 reps
Weighted Ball Hyperextension Weighted Ball Hyperextension



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Main | Months 1-3 | Training | Nutrition | Supplementation | Time Management | Get Started