Quads and Glutes Focused Postpartum Workout

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*Always check with your doctor to make sure it is ok for you to exercise. Everyone heals differently after birth and some may be ready to get back to exercise sooner than others. Take it slow and listen to your body.

These exercises are great if you’re looking to start safely exercising postpartum and may also help heal the pelvic floor. The pelvic floor goes through a lot during pregnancy and birth, whether you had a c-section or vaginal birth, repairing your pelvic floor is very important for all postpartum women!



DESCRIPTION: Each exercise you will perform for the number of reps specified. Take a short 15-30 second break then repeat the same exercise again for a total of 3 sets. If something is 3×10, that means you’ll do 10 reps for 3 sets. You’ll then move to the next exercise again performing the specific number of reps with a small break in between 3 sets. How to do each exercise is explained under each photo.

Stability Ball Wall Squat 3×10

Place ball against wall and position the middle of the ball on your lower back, have your feet out in front of you a step as pictured, go down into a squat while keeping your back against the ball then come back up.

Clam with Band 3×10 (10 each side)

Lay on one side with or without your arm supporting your head. Start with your knees on top of one another, knees bent, then open the leg on top.

Banded Glute Bridge 3×10

Keep outward tension on the band while you push your hips up into the bridge position.

Banded Wall Sit 3×30 seconds

Keep outward tension on the band while you sit. Back should stay flat against the wall with shoulders back. Legs at a 90 degree angle (if you cannot hold it at a 90 degree angle, come up a bit higher).

Reverse Lunge 3×10 (10 each side)

Take a big step back and luge towards the floor while keeping your chest up and shoulders back.

Squat to OH Stability Ball 3×10

Start by holding the ball in front of you, as you go down into the squat bring the ball up above your head.

I hope you enjoy this workout! Let me know how you liked it and don’t forget to tag me on Instagram! ❤️

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