Lesson One: Basic Transverse and Mula Bandha

I’ve done this workout many times, but it this is the first time I’ve done it postpartum. It felt different, harder but yet I felt encouraged to be able to able to use my core at all. I’ve been trying to employ what I remember from my Tummy Team rehab throughout my day but I know that I need to start integrating exercise, if only for my own mental health.

Lesson Two: Totally Transverse

This is harder than I remember, but I will never get tired of this workout. Sometimes when I’m tired, or recovering as I am now, I need to go back to basics. I also appreciate the educational aspect of this workout. There are lots of cues and explanation without slowing things down too much.

Lesson 3: Align it Flat

I tried to keep doing this workout throughout my pregnancy but toward the end, getting up and down off the floor except using a hands and knees position was very difficult. The last few months have not been kind to my alignment as I contort myself into various positions to multi-task while nursing or holding the baby and as my bones, organs and ligaments settle back into place during this postpartum period. Therefore this was an ideal review.

Lesson 4: Mula Bandha

This workout is another regular in my rotation. This is a nice way to introduce engaging the pelvic floor in a standing, functional position. As a mom, I spend most of my day on my feet, so it’s nice to have movements I can refer to while trying to work my pelvic floor throughout the day.

Lesson 5 Pelvic Floor Connections

This is a great workout that I’ve never done when not pregnant. It definitely felt different than I remember. I honestly wish that all postpartum moms had access to this program. I think it would make a world of difference to so many women and hopefully avoid the long term issues that so many carry.

So that’s Week 1, minus all of the other interesting information and resources that are part of the course.  If it takes you longer than a week to feel comfortable with these workouts, don’t feel bad. (I first starting writing this series just after Christmas, so that tells you how many times I had to reset and try Week 1 again).

If this is the first time you are focusing on tummy safe movement, this may have felt like “not a real workout.” I’ve been where you are. I was so reluctant to take time away from serious exercise, as I saw it, to focus on my core. Trust me, it is worth it. Once this course is finished, you will find that your other higher intensity workout will be more effective as you learn to properly engage your core while doing them. Though the best thing you can do is focus on engaging your core and aligning your body throughout the day. Exercise is only for a short time, and as Kelly Dean of The Tummy Team says, “Whatever you do most wins.”

Continue to Week 2

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