Starting a fitness routine can feel overwhelming, especially for postpartum mothers juggling recovery, baby care, and self-care. I understand this deeply because I’ve been struggling to get back on track myself with the many changes that have happened recently—not only moving houses but moving to a new country. The key to starting back is to start slowly but surely.

Finding two spots in your week to dedicate this time to your body can change everything. This practice of reclaiming time for yourself doesn’t just help your physical health; it nurtures a sense of control. This is a powerful sensation of agency over your body—becoming the leader of your health, and by extension, your life. One cannot happen without the other. Rebuilding this connection empowers you to prioritize your well-being and embrace the vitality you deserve. Let’s dive into a beginner-friendly workout routine designed to help you feel strong, confident, and in charge. Let’s dive into a beginner-friendly workout routine designed with you in mind.

Upper Beginner Workout Circuit

This upper body workout is designed as a circuit. Complete 1 circuit of the following exercises, repeating for 5 sets. Each exercise should be performed for 10 reps, except for the plank, which is held for 30 seconds

1. Bench Push-Ups
• How to Do It: Place your hands on a sturdy bench, slightly wider than shoulder-width. Keep your body in a straight line as you lower your chest toward the bench, then push back up.
• Muscles Engaged: Chest, shoulders, triceps, and core.

2. Dumbbell Flys
• How to Do It: Lie on a flat bench with a dumbbell in each hand, palms facing each other. Extend your arms above your chest, then lower them out to the sides in a wide arc. Bring them back up to the starting position.
• Muscles Engaged: Chest and shoulders.
• Clear Cues: Keep a slight bend in your elbows to protect the joints. Ensure your movements are slow and controlled, focusing on squeezing your chest muscles as you bring the dumbbells back together.

3. Close Grip Pull Down
• How to Do It: Using a cable machine, grip the bar with hands close together. Pull the bar down toward your chest while squeezing your shoulder blades together, then slowly release.
• Muscles Engaged: Back, shoulders, and biceps.

4. Bent Over Row
• How to Do It: Hold a dumbbell in each hand, hinge at the hips, and keep your back flat. Pull the dumbbells toward your torso while squeezing your shoulder blades together, then lower back down.
• Muscles Engaged: Back, shoulders, and biceps.

5. Biceps Curls
• How to Do It: Hold a dumbbell in each hand with your palms facing up. Curl the dumbbells toward your shoulders, then slowly lower them.
• Muscles Engaged: Biceps.

6. Kickbacks
• How to Do It: With a dumbbell in each hand, hinge forward slightly. Extend your arms straight back, squeezing your triceps, then return to the starting position.
• Muscles Engaged: Triceps.

7. Plank (30 seconds)
• How to Do It: Hold a plank position on your forearms or hands, keeping your core engaged and your body in a straight line from head to heels.
• Muscles Engaged: Core, shoulders, and back.

Post-Workout Stretches

Stretching after your workout helps improve flexibility, reduce soreness, and prevent injury. Here are three stretches to include:

1. Child’s Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward while lowering your chest toward the ground. Hold for 20-30 seconds to release tension in your back and hips.
2. Cat-Cow Stretch: On all fours, alternate between arching your back (Cat) and dropping your belly while lifting your chest (Cow). Repeat for 5-10 breaths to loosen your spine and relieve tension.
3. Seated Hamstring Stretch: Sit on the floor with one leg extended and the other bent. Reach toward your toes on the extended leg, keeping your back straight. Hold for 20-30 seconds and switch sides.

Special Tips for Postpartum Mothers

• Core Engagement: Focus on gentle core activation during each exercise. Imagine pulling your belly button toward your spine to engage deep abdominal muscles.
• Diastasis Recti Considerations: If you have abdominal separation, avoid exercises that cause your belly to bulge (like full sit-ups or planks). Stick to low-impact movements like pelvic tilts and glute bridges.
• Listen to Your Body: Rest as needed and prioritize good form over intensity.

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