Body after Baby: Exercises and Ergonomics for New Mothers

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Body after Baby© is a research-based core exercise program designed by women’s health physical therapists, giving you a medically sound way to return to exercise after having a baby.  

The core musculature takes a hit after pregnancy and childbirth – not only do your abdominal muscles get stretched and weakened but so do your pelvic floor muscles, as well as the deep back muscles that help support your spine and posture.  This video will help you appropriately rehabilitate all of these muscle groups, allowing you to return to any previous exercise with less risk of  injury, helping you feel stronger through all the day-to-day body strains that come with being a new mom.  Strengthening the pelvic floor can also help decrease women’s health problems later in life–urinary leakage, pelvic organ prolapse and chronic back pain.

Whether you have had a baby 6 weeks ago–or 6 years ago–these exercises will continue to be effective even as your little one ages.

We also include a unit on everyday ergonomics (Posture Education and Everyday Movement). Your little bundle of joy is always getting bigger and heavier–but caring for your baby doesn’t have to mean sore backs and stiff necks. We’ll teach you how to lift, hold, breastfeed, and bathe your baby, and how to carry that ever-present necessity, the portable car seat, safely and efficiently.

What this program can do for you:

  • Strengthen the abdominal muscles
  • Teach you how to take care of your body while caring for your children
  • Improve your posture
  • Help identify a diastasis recti
  • Improve emotional well being
  • Increase your energy
  • Stabilize your core
  • May help with bladder leakage problems
  • May help with lower back or pelvic pain

Our therapists have years of expertise in treating pregnant and postpartum women. Drawing on our clinical experience as well as current research, we designed Body after Baby in order to give women an alternative to other exercise classes that may not be addressing the core of the issues they may be facing.

Recommended accessories: Dumbells or other handweights up to 5 lbs. Rubber resistance bands.

Contents / DVD Chapters

0:00:  Introduction

1:50: Posture Education and Everyday Movement

22:56: Week 1 Exercises

52:03: Week 2 Exercises

1:29:48: Week 3 Exercises

1:59:49: Week 4 exercises

A Note about Kegels

Kegel exercises are not demonstrated on our video, but they are an integral part of a healthy postpartum recovery (and pelvic floor health, in general). For more information on doing kegels, click here.

Diastasis and Exercise

Diastasis Recti, a separation of the abdominal muscles, is a condition that affects many women during and after pregnancy. For more information about doing Body after Baby core exercises and diastasis, click here.

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