What is Post-Pregnancy with Sarah Smith?
Post-Pregnancy with Sarah Smith is a low-intensity strength training program designed for women to gradually return to exercise after pregnancy, once they've received their doctor's approval to resume physical activity.
This program supports postpartum healing and recovery by focusing on rebuilding core strength, enhancing pelvic floor muscles, and boosting overall energy over the course of 12 weeks. Sarah offers a structured approach, gradually increasing volume and intensity through 4 week blocks to ensure continued progress.
What is involved in Post-Pregnancy with Sarah Smith?
Sarah recommends two resistance sessions per week, with additional optional sessions for those who want to customise their post-pregnancy fitness journey. You can choose to complete just one session if that suits you best. It's essential to listen to your body.
Each session typically lasts 20 to 30 minutes, focusing on mobility, pelvic floor, and core work, and is diastasis recti-friendly. The workout structure changes with each block, adding in a core challenge in the final block.
Additionally, Sarah includes at least one low-intensity steady-state (LISS) cardio session per week, with more available if needed. There is also a designated rest day and a designated rehabilitation session, with more available if required.
What equipment will I need to complete Post-Pregnancy with Sarah Smith?
To efficiently complete this program, you'll need the following equipment.
- Dumbbells
- Bench
- Small Resistance Band
- Long Resistance Band
- Recovery Band
- Wall
If you don't have dumbbells, you can replace them with two objects of equal weight (like water bottles), use your body weight, or perform the exercise without additional weight. If a bench isn't available, substitute it with a chair or any stable, flat surface.
How do the workouts work?
This program features activity-style sessions led by Sarah, with a variety of strength-based circuits, supersets, and trisets. This program is structured into three 4 week blocks and will progressively challenge you.
Block 1 (Weeks 1 - 4)
- Full Body
- Lower Body (optional)
- Upper Body (optional)
- Pelvic Floor & Core
Focus: Starts by gently reintroducing movement with a variety of bodyweight, dumbbell, and pelvic floor exercises, focusing on core engagement and mobility.
Block 2 (Weeks 5 - 8)
- Full Body
- Upper Body & Core (optional)
- Core & Glutes
- Full Body Circuit (optional)
Focus: Continue to build your strength and fitness foundation, with an emphasis on further developing core and glute strength.
Block 3 (Weeks 9 - 12)
- Lower Body & Core
- Upper Body
- Full Body (optional)
- Core Challenge (optional)
Focus: Progresses to enhancing full-body strength, with the option to increase weights if ready, and work towards a new core-strength challenge as your final goal.
Although exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other healthcare provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those contained in this article, may result in injury. Do not start this fitness program if your physician or health care provider advises against it.
This article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article.
You are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.
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