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Fit2B™ New Mamas

The entire library of over 200 Fit2B workouts is suitable for postpartum, but this page offers 2 specific programs that support a TummySafe™ return to fitness during and after pregnancy.

The Prenatal {during pregnancy} Path

If you’re striving for a strong, informed pregnancy, this 8-week prenatal fitness pathway offers structure and accountability to help you reach that goal. Each week features 1 basic routine +  2 workouts + 1 educational resource, progressing from simple basics to full body workouts. Some videos were filmed specifically for pregnancy while others were carefully chosen from our huge library to meet the needs of this important life-carrying stage. 

Prenatal Program: Week 1

In addition to your Fit2B time, please walk daily even if it’s short and slow. Walking is the BEST exercise for pregnancy and labor preparation with squatting as a close second. Now, let’s begin gently and increase our intensity wisely as we proceed.

Basic Breath Work - 11:55     Shannon's Prenatal Barre-Inspired Workout - 13:21       Totally Transverse - 17:43      Do You Have Diastasis Recti?

Prenatal Program: Week 2

These routines take last week’s up a notch. The body changes and shifts dramatically during pregnancy, adapting to support the life growing inside. Our exercise strategy should also adapt. Supporting your body now can contribute to a faster recovery later.

Basic Transverse & Mula Bandha - 9:23      Maternity Yoga - 15:16       Walking Workout - 18:11     Pregnancy Q & A

Prenatal Program: Week 3

This pathway – with its buttons that look like stepping stones – is the scenic route to enjoying your body during pregnancy. It’s meant for frequent rest stops, and it’s meant to be traveled repeatedly. You can watch the long routine in segments, choosing the moves that fit your body type to help you prevent and address hip and pubic pain.

Pelvic Floor Connections - 22:06      Pubic Symphysis Dysfunction Routine - 50:47     Lorraine's Kitchen Counter Barre-Style Workout - 12:35      Should You Splint?

Prenatal Program: Week 4

I’m giving you an extra routine this week, just in case you don’t have water. Maybe it’s too much. If so, it’s okay to slow down and repeat your favorites. Maybe you’re craving more. As an athlete who’s been pregnant, I get you, but this gentle stuff isn’t downtraining. It’s sport-specific prep for the most epic athletic event you’ll ever perform: Birth.

Align it Flat - 12:28     Ankles & Upper Body - 10:59     Water Aerobics - 22:48     Pregnancy Stretching with Kelly - 17:26       Finding Good Core Rehab

Prenatal Program: Week 5

We believe you were designed for this. Your body is doing all the things it can possibly do right now. How amazing is that? Uncomfortable, sure, but also astounding! Keep on going, Mama. Keep walking. Keep moving. You were made for this.

Squatting Practice - 11:23     Maternity Mix I - 21:01      Basic Aerobics III - 16:03       My Interview With A Male Midwife

Prenatal Program: Week 6

Take pictures, Mama. Commemorate this time with your phone or book a photographer. Keep the photos private or splash them across social media. But take them and take them again. And resolve now to get in the pictures with your baby later. You are strong and beautiful.

Mula Bandha - 11:41       Maternity Mix II - 16:53      Basic Aerobics IV - 20:57 min       A Note On Mental Health...

Prenatal Program: Week 7

This is when is I usually say we’re almost done, but we both know this is just a beginning. Look back at those early, basic routines… You’ve come so far with walking and integrating these moves into your daily life. You should feel amazed. Because you are: Amazing.

Labor Prep - 13:01           Defining Deltoids - 29:45     Kelly Dean's Total Body Toning - 27:04       Herbs, Hormones & Supplements... Oh my!

Prenatal Program: Week 8

Pregnancy last longer than 8 weeks. Upon completing this program, you may be in your 2nd trimester or approaching your estimated due date. How you proceed is your choice: You can repeat the whole t thing, or you could pick and choose the routines that resonated with you. Either way, let’s finish strong!

Kitchen Moves - 18:49 min      Maternity Mix III - 24:16      Weighted Warriors - 24:26      Kelly's Core Cardio - 17:32

Watch for these two pathways to appear in Fit2B Mobile. Meanwhile, after baby comes…

Postnatal Recovery Path

The following 7-week roadmap of routines is SO GENTLE that it’s been approved by midwives and physical therapists for use as early as 3 days post-vaginal delivery or 10 days post-surgical delivery. The strategic progression is designed to help you reconnect to your core while resting, recovering and regaining basic strength and function. NOTE: Routines marked with an *asterisk* should wait for at least 6 weeks post-birth. Always discuss your fitness with your medical providers. 

Week One: Rest & Reconnect

This first set of videos is meant to be accomplished while seated or laying down in your bed. Try to do each one time this week, repeating them as you crave them. It’s okay to repeat a week if you’re not ready to move on to the next week.

Basic Breath Work - 11:55     Neck Stretches - 14:25       Restorative Poses 1 - 14:35      BTMB - 9:23

Week Two: Release

Birth and baby care are hard work. Tight muscles don’t flex very well. This week, we are releasing our shoulders, core and pelvic floor + more restorative work. Let’s also check your diastasis recti this week. You should only check your DR every 2 weeks.

  Check Your Belly - 9:24    Pelvic Floor Connections - 22:04      Shoulder Stretches - 13:52      Restorative Poses 2 - 6:48

Week Three: Realign

As you can tell, this plan emphasizes progression with intention. Your body feels different right now, and you are honoring the changes. We will keep moving more in the following weeks. Trust the process and take some walks this week, swinging your arms, tall and proud.

  Core Wake Up - 4:17     Align It Flat - 12:28      Totally Transverse - 17:43     Restorative Poses 3 - 20:36

Week Four: Rebuild

It’s time to dive deeper while addressing any lingering issues. If your hips or pubis still hurt, we have you covered this week with a specialized routine for that. Remember to take some easy walks.

Basic Chair Fitness - 16:37      Squatting Practice - 11:23      Pubic Symphysis Dysfunction Routine - 50:47      Check Your Belly Again - 9:24

Week Five: Recover

Fitness recovery takes time and planning. Every routine you are doing is contributing to your recovery. This week, we’re covering fitness in yet another way. You can always repeat weeks.

  Mula Bandha - 11:41      The Xiphoid process Routine - 21:20        Totally Transverse 2 - 11:29       Walking Workout - 18:11

Week Six: Reboot

You have been doing the vital work of rebooting your core by resting, reconnecting and rebuilding on a solid foundation. It’s not bootcamp – it’s a reboot, a restart. Let’s check your DR once again + be sure to walk this week too!

    Kitchen Moves - 18:49        Ankles & Upper Body - 10:59      Bag A Better Back - 20:47     Check Your Belly Again - 9:24

Week Seven: Refine

It’s time to move on, add on, take on more. The base you’d laid now becomes a springboard that will hold up under increasing intensities and loads… Starting with your baby. You’ve already been carrying your children. Now it’s time to get strategic and stronger!

Mommy & Me - 12:11     Mommy & Me 3 - 17:52       Baby Lift - 19:39       Lorraine's Barre Workout - 12:35

Ready to advance to another Fit2B path?

Click here to proceed to the Fit2B Advancing Path!

TummySafe (crunch-free) fitness for moms online at Fit2B.com

“I’m 5 weeks postpartum and have been wearing my splint and doing the foundational tummy-safe exercises for exactly one week now. And I lost 4″ off my waist this past week! I didn’t even know that was possible! Thank you so much!” -Mindy H.

 

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