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The Barbell Mamas Podcast | Pregnancy, Postpartum, Pelvic HealthAuthor: Christina Prevett
The Barbell Mamas podcast aims to be the go-to resource for women trying to conceive, who are pregnant or postpartum that love moving their bodies. The times are changing and moms have athletic goals, want to exercise at high-intensity or lift heavy weights, and want to be able to continue with their exercise routines during pregnancy, after baby and with healthcare providers that support them along the way. In this podcast, we are going to bring you up-to-date health and fitness information about all topics in women's health with a special lens of exercise. With standalone episodes and special guests, we hope to help you feel prepared and supported in your motherhood or pelvic health journey. Language: en-us Genres: Fitness, Health & Fitness Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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Early Gains After C-Section
Wednesday, 19 November, 2025
What if the “wait six weeks” rule after a C-section is holding you back more than it’s keeping you safe? We unpack a smarter, kinder approach to recovery that treats movement like medicine—careful, progressive, and tailored to your body and your birth story.We start by confronting a hard truth: post-cesarean recovery is wildly variable. Some moms coast, others struggle, and most get blanket restrictions that ignore physiology and context. Drawing on clinical experience and current research, we explain how early, appropriate movement can reduce complications, calm inflammation, and help scar tissue remodel with purpose. You’ll hear why gentle walking on the ward lowers DVT risk, how stacked posture protects the incision, and which core drills build stability without tugging on healing tissue.Then we map a practical framework you can adapt with your care team. Around week two, focus on breath-led bracing, diaphragmatic control, dead bug and bird dog progressions, light pallof presses, and short EMOMs or Tabatas that fit newborn life. By weeks four to five, many can reintroduce neutral-position strength—kettlebell deadlifts, goblet squats, and light barbell work—while watching for pain, swelling, or bleeding changes. At six weeks, we test careful spinal motion: gentle hanging, small beat swings, yoga Sphinx and controlled extensions, advancing only if symptoms stay quiet. Throughout, we emphasize changing one variable at a time and honoring fatigue from blood loss and sleep.This is a call to replace fear with informed freedom. We center emotional recovery, validate traumatic birth experiences, and offer clear red flags and green lights so you can move with confidence. Whether you’re a barbell lover or a brisk walker, you’ll leave with a step-by-step path to rebuild strength safely and reclaim your routine. If this resonates, subscribe, share with a friend who needs it, and leave a review with the one restriction you’d love to see rewritten.___________________________________________________________________________Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!
