Postpartum Exercise Routine

You can do this routine with two pound ankle weights or without.

Leg Extensions
2 sets of 40
Lay on your back, bend legs and extend them to vertical. You should feel this in your quad/front of thigh/around knee.


Leg Curl
2 sets of 40
Stand next to a wall (on a phone book for a bit of height. Hold the wall, but don't lean). Bend leg to your butt and extend it all the way, with foot flexed. You should feel this burn the hamstring/back of thigh, butt.

Adductors
2 sets of 40
Lay on back, legs extended vertically and together. Open legs to straddle and close. (you don't have to straddle wide, just as much as you can and so that you feel it working your inner thigh muscles)

Abductors
2 sets of 20
Lay on side, both legs bent slightly. Lift top leg slightly above horizontal and back down. Make sure the foot of the leg you are lifting is straight, vs. turned out or in. You should feel this on the outside of your thigh.

Calves
2 sets of 40
Stand with feet together (you can hold the wall if you like) and go to tip toe (or as high as you can). Make sure when you raise your heels that your ankles stay in line (don't let ankles collapse in or out). You should feel this in your calves.

Toe Taps
2 sets of 50
Standing, just tap one foot at a time, lifting toes. You can do these quick. You should feel this in your shin.

Lunges
2 sets of 20
Standing, step back with each leg, once at a time. Make sure you don't turn out the foot of the leg that is in front and make sure you touch the knee to the floor of the leg you step behind. Alternate each leg. Left, right, so on. You'll feel this in your thighs.

Crunches
50
Lay on back, bend knees, arms on your stomach. Lift your head and shoulders enough to clear the floor. Try not to use your neck/head to help you lift. You'll feel it burn those muscles!