We understand it can be daunting coming back to exercise following all the many hormonal, postural and physiological changes your body has undergone during pregnancy and labour. It’s an overwhelming time the postpartum period. There may be a tendency to rush an exercise program in an effort to return to the old you. However, it took you nine months to grow this wonderful new life and it’s going to take the body at least nine months to recover fully from pregnancy, even longer if you are still breastfeeding. So take the pressure off yourself and take it one step at a time with us.
THE MUMMY FORMULA has been carefully crafted with exercises that are both safe and effective at helping you recover in a fast and long-lasting way. Benefitting all aspects of your life to support you through the demands of motherhood. Consistency is key in building any new patterns for change. That’s why we have chosen to carry you through 4 months of 4 workouts per week. Our progressive routine of 64 workouts will teach you lasting tools to take care of your body for life. Instilling within you a healthy habit.
Our goals for your new body after baby:
Locate, strengthen, and improve elasticity of your pelvic floor muscles.
Improve pelvic and lumbar stability.
Strengthen your deep abdominals progressively to help correct the separation of the rectus abdominals.
Improve upper body posture, strength and mobility to counter the effects of breast or bottle feeding and infant care
Shift excess weight gained during pregnancy.
Improve your body awareness.
Correct your postural alignment and bring the body back into balance.
Improve movement coordination.
Help you discover how to use the breath and release tension to promote relax.
Months One and Two focus predominantly on rebalancing the body from the inside out using The Franklin Method, grounding principles of The Pilates Technique, modified Yoga flows, Mobility and Flexibility Training and the Stabilisation Phase of Traditional Strength Training. Active dynamic pelvic floor training is still a relatively new concept to the general public. The pelvic floor needs dynamic training, the goals of which are to build up body awareness, flexibility and strength. As a happy pelvic floor creates a happy body! Breath work to bring a return to lateral thoracic breathing, will work hand in hand with core stabilisation training, mobility training and relaxation, to help correct altered postural alinement.
Months three and four gradually introduces Interval Training, Self Myofascial Release and the Strength Phase of Traditional Strength Training. We successively step into a total body exercise approach in all disciplines. Flexibility is of prime importance here as it is a prerequisite for dynamic strength training. Powerful movement is created if our whole system of muscles, bones and other tissues work together in a coordinated harmonious way, without obstructions or limitations from a lack of range. As everything in the body is connected, the interplay of all parts of our whole structure is crucial for effective strength. Isolated muscle power during total body work, leads to unbalanced training and limits your bodies potential for strength gains.