After having a son, I took two months in the exercise.
This was the longest temporary suspension I gained from intentional exercise. As a fitness expert, I knew how important it was to go back smoothly, but it was hard to think that I started to restart the regular life.
A few days before returning, I found a 20 -minute full body movement in the Instagram of the Fitness Influence. Kat boley.
Boley said in her post about Instagram, “This exercise is perfect if you haven’t exercised for a while.
It sounded like it was suitable for my first movement. So I went it.
Exercise
For this exercise, you need a motion mat and a set of dumbbells. I felt that I could use 10 pounds of weight to manage all movements.
There are a total of eight movements, most of which have been carried out for 12 repetitions.
Boley suggests that all exercises are performed by circuits, rested between each exercise and one minute rest at the end of each round. Aim for a total of three rounds, but adjust it as necessary.
If you come back to practice after long -term rest, especially after childbirth, check in with a medical professional first.
What I thought about exercise
This movement is more difficult than expected and emphasized how much work to do to restore the strength before pregnancy. Here is my honest takeout.
Not in beginner’s friendly
This exercise is a good re -introduction for exercise, but it is more suitable for those who have previously been in medium or advanced stamina. Movement requires a good movement range and challenges deep core strength.
As a personal trainer, I had to go much slower than Boley and pay attention to my food. Until the third round, my quad and buttocks were completely tired and I was very sick for the next few days.
I had to modify some exercises
Pregnancy can greatly affect your core strengths, and this exercise reminded me how weak my abdomen is. I could not manage a board jack combination or a single leg V-up at all. Instead, we replaced it with an expensive board and replaced it with a wall push up.
It was made with two sets of narrow and wide reverse lungs, but it was converted to the standard reverse lungs up to the third round. The fact that modifications are smart training methods were humble but useful.
I had to rest longer
The remaining period of suggesting that boley took was theoretically reasonable because the briefs were suspended 1 minute after each circuit. In fact, I knew I needed more rest as I exercised.
Until the last round, I was resting for 90 seconds between each circuit for 1 minute between each movement.
This exercise reminded me that it is okay to adjust this session to suit your needs. If necessary, you can slow down, relax, or replace exercise, and finish the session feeling as if you have achieved something.
