Welcome to the Health Improvement after Pregnancy program! Our program focuses on exercises tailored to new moms and healthy eating through smart food choices. We do not believe in overnight weight-loss solutions or yo-yo dieting. Our goal is a healthier and happier life for you and your whole family.
The video below will introduce you to the exercise portion of the HIP program. The video summarizes the exercise program priorities and provides guidelines for a safe workout. You will also be introduced to the four components of the exercise program; (1) Cardiovascular Training, (2) Muscle Conditioning, (3) Stretching, and (4) Step Counting. A typical week in the program will be described, including when we would like for you to complete each of the four components.
Postnatal Priorities:
- Core Strength
- Posture
- Flexibility
- Functional Strength
- Symmetrical Strength
- Stamina
Exercise Guidelines:
- Stay Hydrated
- Be Active Daily
- Focus on Your Posture
- Stretch Everyday
Maintaining a Neutral Spine Position and Keeping Good Posture
- Keep feet hip distance apart and weight evenly dispersed in feet
- Keep knees straight but not ‘locked’
- Kegel and contract your pelvic floor
- Stand tall, visualize a string on top of your head lifting you up
- Pelvic tilt to neutral using your transverse abdominals
- ‘Scoop’ your lower ribs in & down
- Retract & depress your shoulder blades
- Relax your neck and level chin with ground
Weekly Activity Summary
- Cardiovascular Training: Mon, Tues, Thurs, Fri, Sun
- Muscle Conditioning: Mon, Wed, Fri
- Stretching: Daily
- Step Counting: Daily