Strength training Archives - Online Personal Trainer for Women

March 29, 2023April 6, 2023

Postnatal workout after clearance

I’ve been cleared for exercise, now what?

Once you have been cleared to exercise after your postpartum check up it can be overwhelming to know how to begin exercising safely again. Remember that your body has just gone through 9 months of pregnancy, plus labor and delivery, or a c-section. Not to mention the current sleep deprivation. And if you are breastfeeding, your body has lots of pregnancy hormones still coursing through your it. You will need to start your postpartum workout slowly and gently and expect your fitness levels to be lower than at the end of your pregnancy. Please listen to your body as you approach the following sequence. This whole postnatal workout can be done slowly, with smaller ranges of motion than depicted in the images, and even just a few reps will build strength.

What’s different about a postnatal workout sequence?

During pregnancy and delivery, whether vaginal or cesarean, the pelvic floor and abdominal muscles take a big toll. The goal of this postnatal workout sequence is to help rebuild strength throughout the whole body, while focusing on stability, breathing, and support through the pelvis and abs.

What should I watch out for when beginning to exercise postpartum?

If you feel any straining in your abdominals, pelvic floor, or lower back try reducing the intensity or range of the movement. Focus on exhaling while doing the hardest part of the movement.

Begin your postpartum workout:

Start with 10 reps or 10 second holds and build up to doing all the exercises 30 times, or holding for one minute.

Belly breathing postpartum exercise — Belly breathing: Inhale letting your belly gently inflate like a balloon. Exhale and let your belly gently deflate.

Pelvic tucks for postpartum workout — Pelvic tucks: Inhale letting your belly gently inflate like a balloon. Exhale and press your belly towards the floor

Bridge for postpartum workout — Bridge: Exhale and press your belly towards the floor, then lift your hips. Keep a small pelvic tuck at the top of the bridge.

Postpartum workout hands and knees belly breathing — Hands and knees belly breathing. Breathe into your belly and exhale, engaging your abdominals, all while maintaining a neutral back.

As you exhale, pull your belly to your spine and round your back. As you inhale arch your back and look up to the ceiling.

Postpartum workout bird dog — Bird dog: Reach opposite arm and leg out while maintaining stability through your back and hips.

Postpartum workout side plank — Modified side plank: Resting on your forearm and knees, exhale and lift your hips up off the floor.

postnatal workout clamshells — Clamshells: Resting on your side, open and close your top leg while keeping your heels together. Lean forward to deepen the intensity in the glutes.

Rotator cuff: Holding a band in both hands, open the band out to the sides while keeping your elbows close to your body.

Sideways band walks: With a band around your ankles, walk sideways.

BONUS: Put these two exercises together once you are comfortable with them

Postpartum workout wall plank — Wall plank: Build up to doing planks by first placing your hands or elbows on the wall. Walk your feet away from the wall until you feel your abdominals engaging.

Postpartum workout heel raises — Heel raises: Holding onto a wall, rise up and down on your toes.

Postpartum workout wall squats — Wall squats: With your back against the wall, walk your feet forward and sit as if you are sitting in a chair. Make sure your knees do not go past your toes. Go only as deep as you feel comfortable.

Postpartum workout supported lunges — Supported lunges: Build up to doing lunges by holding onto a chair or countertop.

Postpartum workout band rows — Standing rows: Attach a band to a door handle and pull the handles of the band. Imagine you are trying to squeeze something in between your shoulder blades. Try one arm at a time.

Postpartum workout chest press with band — Standing chest press: With the band still attached to the door, face away from the door and pull the handles forward to strengthen your arms, chest, and abdominals.

Postpartum workout tricep with band — Standing tricep extensions: Standing with your knees bent, and body leaning slightly forward while maintaining a neutral back, straighten and bend your arms to strengthen your triceps.

I’d like some guidance from a postnatal trainer

Reach out to Morgana Tessler for a complimentary consultation to discuss any particular issues you may be experiencing postpartum such as diastasis recti, pelvic floor prolapse, lower back pain, or just confusion about how to begin exercising postpartum.

What if i haven’t been cleared for exercise yet?

While you should wait to begin this postnatal workout series until after you have been cleared for exercise, there are safe ways to help your body heal after having a baby.

How can I heal faster from a c-section?

If you had a c-section, you can begin this postpartum workout once you have been cleared for exercise by your ob. Additionally, you can begin loosening up the scar tissue to help your abdominals and pelvic floor heal faster. Here is a great video that shows all the steps.

What if I have diastasis recti?

If you have diastasis recti, you can still do this postpartum workout except for the section on the hands and knees. Learn more about healing your diastasis recti.

June 21, 2017January 22, 2021

Balance series for better walking

Do your summer goals, or life goals for that matter, include being able to go where you want feeling confident that your legs are underneath you, and will carry you as far as your heart desires? The following balance series, which can be done anywhere, may be what you’re looking for. *

This short series will help you get ready for your summer trips to far away cities, the mountains, or the beach. Often these fun trips involve a lot of walking on uneven ground, such as cobblestones, hills, rocks, or sand. Getting in shape for summer isn’t just about looking good in a swimsuit, it’s also about balance, and being able to walk with confidence on all the rough terrain you may be hoping to cover. Focusing on balance develops the strength to balance and walk with more ease, and as an added bonus it will tone the hips and engage the abdominals, giving you a more sleek look.

Important set-up: All exercises should be performed with a sturdy chair or wall within reach. You can choose to hold onto the chair/wall at any time during this series. Start with your feet parallel and hip-width distance apart. Repetitions range to accommodate all levels. Choose the level of repetitions where you feel the muscles activating, but not exhausted. Try the advanced options once the initial exercise becomes easy.

Practice every day for 5-10 minutes for best results

Heel raises

Slowly rise onto the balls of your feet then slowly lower back onto your heels.
Important cues: Think of your navel lifting up to the top of your head. Look straight ahead. Keep your knees straight.
Repeat 10-30 times
Advanced option: Try doing heel raises on one foot

Leg lifts to the back

Slowly lift one leg behind you, then slowly lower the leg until your toe touches the ground.
Important cues: Keep your foot flexed, and your knee straight. Pull your navel to your spine to support your lower back. Gently squeeze your glute as your leg goes behind you.
Repeat 10-30 times on each leg

Leg lifts to the side

Slowly lift one leg to the side, then slowly lower the leg back to the starting position.
Important cues: Keep your foot flexed, and your knee straight. Pull your navel to your spine to support your lower back. Keep your hips even so as to activate the side hip muscles rather that the side waist muscles.
Repeat 10-30 times on each leg

Standing on one foot

Lift your knee up in front of you and hold the position.
Important cues: Pull your naval to your spine. Keep your standing leg straight, but not locked out. Focus your gaze on something that is not moving.
10 seconds to a minute on each side
Advanced option: progress to closing your eyes

Leg swings

Standing on one leg swing the other leg loosely.
Important cues: Focus on the leg you are standing on by gently tightening the glutes, and keeping the leg strong and straight. Pull your naval to your spine.
Repeat 10-30 times on each leg

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Heel to toe walk

Walk as if on a tightrope, in one straight line, with your heel coming in front of your toes.
Important cues: Look straight ahead rather than down at your feet. Pull your naval to your spine.
Practice for 1-2 minutes.
Advanced option: Try going backwards!

*As with any exercise routine, please consult your doctor before to make sure this is safe for you. If you experience pain, discontinue the practice.

Morgana Tessler is a Certified Orthopedic Personal Trainer, Yoga, Pilates, Meditation and Barre Instructor based in NYC. Morgana offers private and group fitness sessions. For more information visit www.morgana.nyc Facebook, Instagram

March 27, 2016January 22, 2021

Outdoor Spring Workout

As the weather turns warmer and the days become longer it is the perfect time to get outside for a workout. No need for the gym or any equipment, this full body workout makes use of your bodyweight and what you’re likely to find in your neighborhood park.

Join Personal Trainer Morgana in this fun outdoor workout!

Running up the Stairs: As a warm-up begin by walking briskly up and down a set of stairs. Build the walk up into a fast walk or run.

Squats: A great way to strengthen and tone your glutes and thighs. Starting from a wide parallel stance, bend your knees and send your hips back behind you. Keep your back flat and check that your knees have not gone past your feet. To come up push into your feet and tighten your abs and glutes at the top.

Mountain Climbers: A great exercise for strengthening your core and upper body as well as increasing your heart rate. Starting in a plank position alternate bringing your knees into your chest. To make it more challenging hop your feet in and out one at a time.

Lunge/Balance: Standing with your feet parallel and hip distance apart, bring one knee up and find a balance, hold for a few seconds. Step your lifted leg back into a low lunge. In your lunge lower your back knee so it is parallel with the ground, check that the front knee has not gone past your toes. Pull your abs in and keep your upper body lifted. From the lunge move back up into the balance position.

© 2015 Stephen Ironside / Ironside Photography

Tricep Dips: Find a bench and place your palms on the bench pointing towards your body. With either bent or straight knees bend and straighten your elbows squeezing into the back of your arms at the top. Try lifting one leg to make it extra hard!

Push-ups: The ultimate core and upper body workout. Starting in a plank with your hands wider than shoulder distance, keep your hips slightly lifted, knees tight, and abs pulled in. Lower towards the ground keeping the correct alignment.