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Postpartum workouts: how and when to start

Author: Tatyana Tsarenok - mother of 2 children.
2016-05-17

Hello! I am 26 years old and the mother of two wonderful children (my son is 2 years old, and my daughter is 6 months). Pregnancy and childbirth do not have the best effect on a woman's figure, especially when there are two children within two years... Before pregnancy, I had no issues with my figure, as I worked out in the gym twice a week.

Tatiana's Measurements (in the photo - this is her at the moment):

Height - 167 cm
Weight before the first pregnancy – 57 kg
Weight at the end of the first pregnancy – 72 kg
Weight immediately after childbirth – 65 kg
Current weight – 53 kg

I started training two months after giving birth, initially at home and then in the gym. Ten months passed, and I weighed 56 kg. Then... oops... I found out that I was pregnant again. I trained for 4 months during the pregnancy and then stopped.

Weight at the end of the second pregnancy – 68 kg
Weight immediately after childbirth – 63 kg

Both deliveries went smoothly. I gave birth naturally, without a cesarean.

Beginning of Training: After childbirth, I spent a month studying the theory.

1st Month of Training: I rented an elliptical trainer and worked out daily. I started with 15 minutes and a light load. Gradually, I increased the workout duration and load to 40 minutes. In the first two months after giving birth, I lost 4 kg.

2nd - 3rd Month: I decided to add strength exercises. I started with your site - a training program with no specific focus and moderate load. Initially, I trained twice a week, then every other day, taking Sundays off. The average weight of the dumbbells at the beginning was 3 kg.

4th - 6th Month: I decided to change the program to Supersets for Super Relief. I trained for three days in a row, followed by a day off. I also added the "plank" exercise, which I perform daily. I started with 20 seconds and am currently at 5 minutes. My current weight is 53 kg. My goal: to maintain weight and improve my figure overall.

Nutrition: After the first childbirth, I managed to stick to diets, but after the second, I decided to reassess my eating habits (limiting fatty, sugary, and floury foods).

I started with a hearty breakfast in the mornings: porridge + protein.
Healthy snacks, lunch, and a light protein dinner.
Also, I consume water: a glass of water 20 minutes before meals and do not drink with food. 1.5-2 liters of water per day.

I try to eat a balanced diet. Although I allow myself sweets (in moderation). I have verified that with proper nutrition (PP) + workouts, the body quickly tones up, and cellulite also goes away cellulite.

Conclusions

You should start exercising right after childbirth. Motivation plays an important role. In my case, I achieved excellent results in 6 months of home training with proper nutrition. I want to say a huge thank you for your site; there is a lot of useful information, as well as for the free training complexes, which helped me a lot. Sincerely, Tatiana Tsarenok.