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Timeline & Tips for Exercise Postpartum

In this episode, perinatal fitness trainer and birth doula Gina shares crucial insights on when and how to safely return to exercise after giving birth. She outlines the timeline for postpartum recovery, emphasizing the importance of patience and proper tissue healing. Gina discusses the different phases of postpartum recovery, including inflammation and proliferation phases, and provides advice on recognizing signs of readiness for exercise. She also touches on how to adjust movements to avoid symptoms like pelvic floor heaviness. Check out our programs at mamastefit.com to find the right one for you! 00:00 Introduction: Postpartum Exercise Timeline 02:12 Understanding Postpartum Healing Phases 03:08 Early Postpartum: Inflammation Phase 04:11 Proliferation Phase: Weeks 2-4 11:41 Maturation Phase: Weeks 4-16 14:10 Real-Life Testimonial: Postpartum Fitness Journey 15:58 Assessing Readiness for Exercise 18:34 Breathing Techniques and Core Activation 21:23 Modifying Exercises for Postpartum 27:18 Conclusion and Program Offerings ———— 🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH Your go-to guide for prenatal fitness, birth prep, and postpartum recovery. 👇 Start Preparing for Birth Today 📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepa... 📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepa... Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase. 💻 Explore Our Online Programs: Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education: 🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs 🎓 Childbirth + Postpartum Education Courses → https://mamastefit.com 🤱 Just Had a Baby? 📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/core Start reconnecting with your core and feeling strong again—safely and confidently. ——— 📲 Follow Us on Instagram for Daily Tips + BTS   / mamastefit   ——— ✨ Shop Our Favorites: ⚡️ Electrolytes we love → https://drinklmnt.com/mamaste 🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne 👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500