November 12

Postpartum Fitness Test (Try Before Running)

By fitness

November 12, 2022

Wondering for those who’re able to return to working or HIIT coaching after being pregnant? This postpartum health take a look at is for you. Follow together with this guided exercise video, designed to evaluate power, steadiness and impression tolerance. These are good indicators that your physique is able to slowly resume excessive impression workout routines, like HIIT coaching or working postpartum.

“When can you start working out again after having a baby?”

This is a standard query in my DMs and e-mail inbox, and as with most issues associated to being pregnant and postpartum, there isn’t a black and white reply.

Postpartum restoration relies on so many elements: how energetic the being pregnant was, what your health degree was pre-pregnancy, what the labor was like, whether or not there was tearing or a c-section…each expertise actually is completely different.

So we’ve developed this postpartum evaluation to find out readiness to return to excessive impression bodily exercise post-pregnancy.

Note: it’s beneficial you wait a minimum of 12 weeks after start earlier than trying working or excessive impression train.

Before the 12-week mark, you possibly can work on core restore with our Diastasis Recti Workout Videos and construct power and endurance with low impression power coaching if you really feel prepared.

When you're 12 weeks postpartum (or extra) and eager about including impression again into your train routine, do that take a look at first to evaluate your physique’s readiness.

Download Our Free Postpartum Workout Plan

Safely return to train after child with our FREE postpartum exercise plan. Whether you’re 6 weeks, 6 months or 6 years postpartum, these are the very best exercises for rebuilding power after child.

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woman performing a lateral bound as part of postnatal fitness test

Postpartum Fitness Test FAQs

When Can You Start Working Out After Having A Baby?

Every postpartum restoration interval is completely different. Talk to your OB/GYN, bodily therapist or midwife for medical clearance earlier than beginning train after start, particularly for those who had any problems. I personally began doing postpartum core restoration workout routines 2 weeks postpartum. Then I added in power coaching exercises round 6 weeks postpartum. I slowly began including in working and impression workout routines round 15 weeks postpartum after passing this postpartum evaluation.

How Do I Know If An Exercise Is Too Intense?

Pelvic ache, heaviness or leakage in the course of the workout routines on this Postpartum Fitness Test is an indicator your physique isn’t fairly able to return to excessive impression coaching. That doesn’t imply not ever, it simply means not but. I recommend returning to low impression power coaching and coming again to do that once more in just a few weeks

When Can I Start Running Postpartum?

I extremely recommend power coaching previous to working. Then take a health evaluation like this one or Dr. Carrie Pagliano’s “Return to Run” check-list. I additionally adopted a “Run/Walk” plan from my pelvic flooring bodily therapist, Dr. Sari at Motion MN. The key with working postpartum is to take it gradual – run not more than each different day and step by step progress working quantity. Pelvic Floor Dysfunction (PFD) has extra to do with working quantity than pelvic flooring power. If working feels uncomfortable, return to strolling.

What Are The Benefits of Postpartum Exercise?

Exercise in the course of the postpartum interval can promote higher sleep, reduce danger of postpartum despair, and enhance power. For me personally, train is one thing that made me really feel like myself once more.

Assess your readiness to return to HIIT coaching or working postpartum with this guided Postpartum Fitness Assessment.

This health take a look at assesses power, steadiness and impression tolerance: three indicators that your physique is ready to enhance exercise depth.

Use this instrument to evaluate your readiness for impression coaching at 12 weeks postpartum (or later). I like to recommend working by way of our postpartum exercise plan and diastasis recti exercise movies earlier than trying this health take a look at.

I personally tried this health take a look at a number of instances earlier than including impression again into my exercises, beginning round 15 weeks postpartum.

You’ll know you may have “passed” this evaluation when you possibly can full all of the workout routines with out signs like pelvic flooring heaviness, ache or leakage. That’s when you possibly can slowly begin including working and HIIT coaching again to your exercise plan.

Workout Equipment:

No tools wanted, simply your body weight. Option so as to add a small elevated floor (resembling a yoga block or thick ebook) for 2 workout routines.

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Workout Instructions:

Follow together with the guided Postpartum Fitness Test on YouTube, led by licensed private coach and licensed postnatal health teacher, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 3 Circuits (steadiness, power and impression) 
  • Combination of Timed Intervals and Reps
  • Perform Each Exercise Once (to “test out” of it with good kind and no signs)

When Can I Run After Having a Baby? Do This Test!

Workout Outline


  1. Plank (1 minute)
  2. Advanced Clamshell (30 seconds per facet)
  3. Single Leg Wall Sit (30 seconds per facet)
  4. Single Leg Glute Bridge (30 seconds per facet)


  1. Single Leg Deadlift (15 per leg)
  2. Single Leg Step Down (10 per leg)
  3. Single Leg Calf Raise (25 per leg)


  1. Run in Place (1 minute)
  2. Lateral Bound (1 minute)
  3. Hop Scotch Squat (30 seconds per leg)
  4. Single Leg Hop (30 seconds per leg)

Postpartum Fitness Test Exercises


Targets: The total core, together with the deep transverse abs, higher abs, decrease abs and decrease again.

postpartum woman performing a low plank exercise as part of postpartum fitness test

How To Do A Forearm Plank

  1. Start kneeling on the bottom — forearms on the mat, shoulders stacked over elbows.
  2. Step each toes again, forming a protracted line from head to tailbone.
  3. Squeeze your abs and pull up in your knee caps to interact your core. Avoid “piking” hips up or letting hips drop. Focus on protecting a impartial backbone.

Advanced Clamshell

Targets: Gluteus medius (which lays on the outer fringe of the buttocks and is accountable for stabilizing your pelvis), gluteus minimus (hip extension), pelvic flooring muscle tissue, obliques and core.

Clamshell workout routines might help steadiness the muscular effort between your interior and outer thighs and your pelvic flooring.

advanced clamshell exercise part of postpartum fitness test

How To Do Advanced Clamshell

  1. Lie on one facet, with legs stacked and knees bent at a 45-degree angle, soles of the toes to the touch.
  2. Rest on the forearm of the decrease arm, shoulder stacked over elbow.
  3. Exhale to interact the core and stabilize your backbone and pelvic flooring.
  4. Keeping your toes touching, use your outer glutes and hips to raise your resting hip off the ground. Simultaneously as you raise your hips off the ground, open your legs, elevating your higher knee as excessive as you possibly can with out shifting your hips or pelvis (mimicking a clam shell opening).
  5. Pause, and maintain on the prime of the motion for a second. Then return to the beginning place.

Single Leg Wall Sit

Targets: Legs, glutes, quads, hamstrings and core

Wall sits are a good way to construct (and take a look at) decrease physique power. The unilateral (or single leg) model reveals muscle imbalances.

postpartum woman performing a single leg wall sit

How To Do A Single Leg Wall Sit

  1. Start standing towards a wall, toes hip distance aside.
  2. Find a wall sit by sliding your again down the wall and bending your knees to a 90-degree angle, thighs parallel to the ground.
  3. Float your left heel off the bottom, transferring your weight to your proper leg.

Single Leg Glute Bridge

Targets: Glutes, hamstrings, hips and pelvic flooring.

woman lying on her back performing a single leg glute bridge as part of running postpartum test

How To Do A Single Leg Glute Bridge

  1. Start laying in your again, proper foot planted on the ground, left foot prolonged straight overhead (ankle stacked over knee).
  2. Press by way of your heels to raise your glutes off the mat, squeezing your glutes as you raise. Think about protecting your core engaged and knees in keeping with your hips.
  3. Exhale, slowly reducing your hips to hover an inch above the mat.

Single Leg Deadlift

Targets: The posterior chain (bottom of physique) — glutes, hamstrings, decrease again and core muscle tissue. This single leg stability train will even problem your steadiness.

postpartum woman performing a single leg deadlift as part of postpartum fitness test

How To Do A Single Leg Deadlift

  1. Start standing with toes hip-width aside, knees barely bent. Transfer your weight into your proper foot and kickstand or float your left foot off the bottom. Balancing in your proper leg.
  2. With your proper knee bent, hinge at your hips (hip flexors), extending your left leg lengthy behind you as you decrease your left fingers down in direction of the bottom; balancing in your proper leg. Keep your hips sq. to the mat.
  3. You ought to really feel a superb stretch in your proper hamstring (again of your proper leg) on the backside of this motion. Range of movement seems completely different for everybody.
  4. Then drive by way of your entrance proper heel, squeezing your glutes and hamstrings to push your hips ahead and return to the beginning place. Bringing your floating again left leg as much as meet your proper leg once more.

Single Leg Step Down

Targets: Quads, hamstrings, glutes, hips, knees, pelvic flooring and core.

If you don’t have a yoga block, you possibly can sub a thick ebook or the underside step of a staircase.

postpartum woman performing a single leg squat as part of running postpartum fitness assessment

How To Do A Single Leg Step Down

  1. Start standing, proper foot positioned on an elevated floor (yoga block or thick ebook), left leg floating out to the left facet.
  2. Bend your proper knee to decrease your hips, reducing your left heel to faucet the bottom. Imagine you’re performing a tiny squat on the correct leg. Focus on protecting your proper knee pushed out in direction of the outer three toes of your proper foot.
  3. Press by way of your proper heel to face tall, returning to beginning place.

Single Leg Calf Raise

Targets: Hamstrings, glutes, hips and calves.

postpartum woman performing a single leg calf raise to rebuild strength postpartum

How To Do A Single Leg Calf Raise

  1. Start standing, toes hip-width aside. Float your left foot off the bottom, transferring your weight to your proper foot.
  2. Perform a calf elevate by rising up on the toes of your proper foot, squeezing the muscle in your proper calf on the prime.
  3. With management, decrease right down to beginning place.

Run In Place

Targets: Pelvic flooring, hips, glutes, quads, hamstrings and core.

This is a chance to check for any heaviness, ache or leakage throughout impression workout routines.

postpartum woman running forward and backward

How To Run In Place

  1. Start standing, toes hip distance aside, shoulders over hips.
  2. Drive your proper knee up, then rapidly swap to your reverse foot, driving your left knee up. Both toes are always in movement.
  3. Option to journey, shifting ahead 3-4 steps after which working backwards 3-4 steps to return to beginning place.

Lateral Bound

Targets: Legs, quads, outer glutes (gluteus medius), interior thighs, calves and core.

woman performing lateral bounds to prepare for running postpartum

How To Do A Lateral Bound

  1. Start standing on the correct facet of your mat together with your toes shoulder-width aside.
  2. Lower down into an athletic stance, knees bent, prepared to maneuver.
  3. Then drive off your proper leg to certain laterally to the left.
  4. Then, drive off your left leg, pushing to the correct, returning to beginning place.

Hop Scotch Squat

Targets: Gluteus medius (which lays on the outer fringe of the buttocks and is accountable for stabilizing your pelvis), gluteus minimus (hip extension), quads and stomach muscle tissue.

hop scotch sqaut postpartum fitness test

How To Do A Hop Scotch Squat

  1. Start standing, toes beneath or simply outdoors of hips, core engaged, slight bend within the knees.
  2. Bend your knees to take a seat your hips again right into a squat, reducing your thighs to be parallel to the bottom.
  3. Then, explosively drive upwards, kicking your left heel in direction of your proper glute and “hopping” your proper foot in in direction of the middle (such as you would whereas enjoying a recreation of hop scotch).
  4. Jump each toes again outdoors of hips and bend your knees, touchdown softly in a low squat.

Single Leg Hop

Targets: Quads, glutes, hips, core and pelvic flooring.

single leg hop postpartum fitness test

How To Do A Single Leg Hop

  1. Start standing in your proper foot, left heel floating, shoulders stacked over hips, core engaged.
  2. Drive off your proper foot to carry out a small hop, then land softly.
  3. Then repeat, performing small hops for all the timed interval.

Pin This Workout: Postpartum Running and HIIT Test

Postpartum fitness test pin for pinterest

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