Postnatal Plan
4 Seasons
• This is a 4-week movement plan curated to help you ease back into light yet productive movement after your precious baby has arrived.
• Suitable if you are at least 6 weeks postpartum and have had Mummy MOT clearance.
• Knowing that you will have less time and energy on your hands, this plan helps to make movement accessible and enjoyable for you.
• You can have your bub with you on your mat, pause to breastfeed or nappy change as and when needed, whatever you need to do… This is your time.
• Sip on plenty of water as you move your body, and don't be afraid to stop for a breather.
• If you are unsure about anything, please seek advice from your midwife or obstetrician, or contact us at [email protected].
• See below for recommended weekly schedule:
WEEK ONE:
Monday • Core & Pelvic Floor 1
Tuesday • Postnatal 1
Wednesday • Rest
Thursday • Walk / Jog
Friday • Foundations 1
Saturday • Swift Stretch 1
Sunday • Rest
WEEK TWO:
Monday • Core & Pelvic Floor 2
Tuesday • Postnatal 2
Wednesday • Rest
Thursday • Walk / Jog
Friday • Arms & Legs 5
Saturday • Postnatal 3
Sunday • Rest
WEEK THREE:
Monday • Foundations 3
Tuesday • Postnatal 4
Wednesday • Rest
Thursday • Walk / Jog
Friday • Postnatal 5
Saturday • Swift Stretch 2
Sunday • Rest
WEEK FOUR:
Monday • Foundations 4
Tuesday • Core & Pelvic Floor 3
Wednesday • Rest
Thursday • Walk / Jog
Friday • Postnatal 6
Saturday • Stretch 1
Sunday • Rest
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21:25Episode 1
Core and Pelvic Floor
Episode 1
Level: gentle • build
Equipment: PBB Weights (optional)
Playlist: https://rb.gy/24okhe
Workout: Engage your pelvic floor as you move and strengthen your abs. -
40:33Episode 2
Postnatal 1
Episode 2
Level: gentle • build
Equipment: None
Playlist: https://rb.gy/24okhe
Workout: For new Mummas – a light yet productive full body workout, suitable if you are at least 6 weeks postpartum and have had your Mummy MOT check with clearance to commence light exercise. BYO bub... Or don't.**Please note...
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24:23Episode 3
Foundations 1
Episode 3
Level: gentle
Equipment: None
Playlist: https://rb.gy/24okhe
Workout: For any pilates newbies, as well as those looking for a more gentle full body workout. Move slowly and consciously, connect your mind to body, learn and master the basics of pilates-based movement. -
15:22Episode 4
Swift Stretch 1
Episode 4
Level: gentle
Equipment: None
Playlist: https://rb.gy/jdxy84
Workout: Flow through a sequence of stretches to help release and mobilise your back, neck and shoulders. Trust me, you need this.