I shot this 20 minute prenatal workout video back when I was expecting Elle! It was the pandemic and I didn’t have an editor so I forgot about it! Well, I’m getting back to my roots this Fall and will be uploading regularly schedule YouTube videos I’m excited about. That means, editing the videos I shot in the past two years, too!
I will admit that when I filmed this, I did not have any pelvic pain. However, I did shortly thereafter. This pain is called Pubic Symphysis Dysfunction and is common in pregnancy. To avoid it, skip any single leg moves like lunges and instead do a squat!
What is symphysis pubis dysfunction (SPD)? Symphysis pubis dysfunction refers to symptoms you feel when the joint between your left and right pelvic bones (pubic symphysis) allows for more movement than usual. Ligaments hold the joint in place so that your pelvic bones aren’t able to move or shift past the point of comfort.
This workout diastasis recti friendly and is geared towards NOT exacerbating a gap but safely strengthening the entire body.
Here is a breakdown of the prenatal workout:
00:00- Intro
00:49- Warmup
03:48- Superset 1 (Squat w/ High Knees + Speed Skater)
06:51- Superset 2 (Single Leg Hip Lift + Graduated Bird Dog)
13:36- Superset 3 (Reverse Fly + WY Shoulder Press)
16:20- Superset 4 (Single Leg Lunge Dropset + Side Plank Leg Lift)
You will need a set of medium to light weight dumbbells for this workout.
Learn more about Diastasis Recti + healing your core and pelvic floor after baby here.
⭐FAQ’s + TRAINER TIPS:
►How to check for Diastasis Recti at home: https://www.youtube.com/watch?v=x-Ft1Mf-sxY
► My “babies” are teenagers — should I still check to see if I have a diastasis? YES. Regardless of whether you’ve had a baby (or when that baby was born), you could have a diastasis recti if notice a gap!
🌟 NEXT STEPS: If you have a diastasis recti, here is my program to heal it:
► Stage 1 — https://www.youtube.com/watch?v=iT7QxQi-P8g&t=3s
► Stage 2 — https://youtu.be/Emw47ams2MQ
► Stage 3 — https://www.youtube.com/watch?v=xsBlCq5tezk _
MORE of My BEST POSTPARTUM WORKOUTS:
► 10 minute Postpartum Ab Workout – https://www.youtube.com/watch?v=efRIomiKWBU
► 10 minute Postpartum Core Workout – https://www.youtube.com/watch?v=O78sO15uFrM
► 10-Minute Postpartum Arm Workout (No Jumping) — https://www.youtube.com/watch?v=ZJWNlPS-rq0
► 10-Minute Lower Abs – https://youtu.be/b2xZkfFVn_E
🚨SUBSCRIBE TO MY CHANNEL — http://bit.ly/SarahFitYT
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