Wondering how to lose weight after pregnancy? The woman, in her second postpartum journey, took to Instagram to share her 10-week transformation and workouts to lose the postpartum weight. Fitness influencer Emily Ricketts often shares her workout plans and postpartum journey on social media. She posted a 5-day, 30-minute workout plan in her weight loss video. Scroll down to find out about the exercises that helped her lose weight during pregnancy.
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30 Minute 5 Day Postpartum Workout Plan
In the video titled “I went from this to this in 10 weeks [muscle flexing emoji]”, Emily showed off her body transformation and listed all the workouts she did from Monday to Friday. The fitness influencer explained that to repair and rebuild her body’s strength, she does strength training three times a week and core recovery twice a week. According to her post, she also incorporates 10,000 steps into the routine.
Here’s her workout plan:
Double Dumbbell Front Squat 3 x 10-12
Deadlift with dumbbells stiff legs 3 x 10-12
Pushing dumbbells with one leg with hips 3 x 8-10 [es]
Lifting dumbbells 3 x 8-10 [es]
Ribbon bridge to abduction 3 x 45 seconds
Dead Beetle 3x 6-8 [es]
Half knee press 3 x 8-10 [es]
Plank on the knees 3 x 10-20 seconds
Bird dog 3 x 6-8 [es]
Turns of the lateral bar on the knees 3 x 6-8 [es]
Pushups x AMRAP (as many reps as possible)
Row of dumbbells with one hand 3 x 10-12 [es]
Dumbbell shoulder press with a neutral grip 3 x 12-15
Hammer curl with dumbbells 3 x 10-12
Tricep dip 3 x AMRAP
Dumbbells around the world 3 x 10-12
Crunches on a bicycle 3 x 30-45 seconds
Inclined slow climbers
Pulling the bar on the knees x 4-6 [es]
Slide-knee crunch x 10-12
Forearm Incline Bar x AMRAP
Rest for 1 minute; repeat 2-3 times later
Hip thrusts with dumbbells 3 x 12-15
Standing alto. one-arm bench press 3 x 10-12 [es]
Forward dumbbell lunges 3 x 10-12 [es]
Lifting dumbbells from the side to the forehead 3 x 6-8
Sumo deadlift with dumbbells 3 x 12-15
Lifting dumbbells T 3 x 10-12
The high board holds 3 x AMRAP
Young mothers have almost no time for themselves, taking care of newborns. However, doing things that help your body recover is also important. It is very important to find a quick training guide. Emily feels the same way. She explained that as a mother, she doesn’t have much free time. So, all these workouts can be completed in 30 minutes. “I don’t train for hours because I don’t have hours!! “Every workout I’ve done in the last 2.5 months has been 30 minutes or less,” she said.
Also, working out during the postpartum journey is not about getting your old body back. Emily stated: “It’s not about anyone but me. It’s not about ‘getting your body back’, it’s about getting a body back that feels healthy, happy and STRONG. And to celebrate what it looks like for me, because it looks different for everyone.”
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any health concerns.
