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Whether you exercised throughout your pregnancy or opted for more rest, reestablishing a workout routine can be challenging. Jamie Eason’s new nine-month plan helps you ease back into intense workouts, getting you back into top shape.
Post-pregnancy workout advice often focuses on walks and kegel exercises. While those are helpful, it’s tough to transition back to your pre-pregnancy fitness level while managing sleep and time. This plan takes time management into account, suggesting you prioritize rest, walking, and movement before focusing on workouts and nutrition.
Until you’re ready for more intense exercises, gentle core exercises and walking will help you maintain some activity. Eason recommends waiting until you’re getting adequate sleep, with about three months being the typical timeframe to start more strenuous workouts.
In this phase, Eason also includes a video on how to check for diastasis, a common abdominal muscle separation after pregnancy. I worked with a physical therapist who cleared me for all activities except crunches when I had a diastasis, so it's not necessarily a dealbreaker, but you should consult your doctor for advice.
Once you're ready to dive into full workouts, the first month offers circuits you can do while the baby naps, as well as stroller or baby carrier workouts. The second month introduces more intense exercises, starting with barbell deadlifts on day one. By the third month—six months post-baby if you followed the introductory program—you’ll focus more on heavy strength training, alternating with rest days. Afterward, Eason suggests moving on to her three-month LiveFit program for a total of nine months.
These workouts are designed to be done at home with adjustable dumbbells and barbells but are also adaptable for the gym. A complementary nutrition plan is included, with sample meals like protein shakes, mini pizzas, and chicken with veggies. It’s a realistic, time-conscious program that gradually intensifies, making it an ideal option for fitness-oriented new moms.
