Welcome back to the next phase of your postpartum fitness journey! This 30-Day 'ABS Post-Pregnancy VOL 2' program is designed to build on the progress you made in the first program, taking your core strength, abdominal tone, and overall fitness to the next level. Whether you’re a few months postpartum or further along in your recovery, this plan introduces slightly more challenging exercises while still prioritizing safety and mindful movement. Alongside the workouts, you’ll find updated diet guidance and lifestyle tips to keep you energized, nourished, and on track to feeling your best.
Diet Guidance:
As your body continues to recover and adapt, your nutrition should focus on:
Lean Proteins: Chicken, turkey, fish, eggs, tofu, lentils, and Greek yogurt to support muscle repair and milk production (if breastfeeding).
Healthy Fats: Avocados, nuts, seeds, olive oil, and fatty fish like salmon to support hormone balance and energy.
Complex Carbs: Whole grains, sweet potatoes, quinoa, oats, and vegetables for sustained energy.
Fiber-Rich Foods: Fruits, vegetables, and legumes to aid digestion and prevent constipation.
Hydration: Drink plenty of water (at least 2–3 liters daily) to stay hydrated, especially if breastfeeding.
Limit: Processed foods, sugary snacks, and excessive caffeine, which can drain your energy.
Meal Plan (Different from VOL 1):
Day 1:
Breakfast: Smoothie bowl with spinach, frozen mango, protein powder, almond milk, and granola topping.
Snack: Hard-boiled egg and a handful of pumpkin seeds.
Lunch: Grilled chicken wrap with hummus, spinach, and shredded carrots in a whole-grain tortilla.
Snack: Sliced cucumber and bell peppers with guacamole.
Dinner: Baked cod with roasted Brussels sprouts and wild rice.
Day 2:
Breakfast: Chia pudding made with almond milk, topped with fresh berries and a drizzle of honey.
Snack: A small handful of mixed nuts and an orange.
Lunch: Quinoa salad with chickpeas, cherry tomatoes, cucumber, and a lemon-tahini dressing.
Snack: Greek yogurt with a sprinkle of granola.
Dinner: Turkey meatballs with zucchini noodles and marinara sauce.
Day 3:
Breakfast: Whole-grain toast with avocado, a poached egg, and a sprinkle of chili flakes.
Snack: A small apple with a tablespoon of peanut butter.
Lunch: Lentil soup with a side of whole-grain bread.
Snack: Cottage cheese with sliced peaches.
Dinner: Grilled shrimp skewers with a side of quinoa and roasted asparagus.
Lifestyle Tips:
Progress Gradually: As your strength improves, challenge yourself with more advanced movements, but always prioritize proper form and safety.
Stay Hydrated: Keep a water bottle nearby, especially if breastfeeding, to stay hydrated throughout the day.
Rest When Needed: Listen to your body and take extra rest days if you feel fatigued or sore.
Incorporate Movement: Add light activities like walking or yoga on rest days to stay active without overexertion.
Celebrate Progress: Acknowledge how far you’ve come and celebrate small victories along the way!
Important Notes:
Consult Your Doctor: If you experienced any complications during delivery or recovery, consult your healthcare provider before progressing to more challenging exercises.
Focus on Core Control: Continue to engage your deep core muscles to protect your lower back and pelvic floor.
Be Patient: Postpartum recovery is a journey—progress at your own pace and honor your body’s needs.
Vol 2 is your next step toward a stronger, more confident you. By building on the foundation of the first program, you’ll continue to strengthen your core, improve your posture, and feel empowered in your postpartum journey. Let’s keep moving forward—you’ve got this!
-------
IMPORTANT: Be recovered for your sessions, get enough sleep regularly and listen to your body. Begin with 1 video per day or do all as your strength levels/schedules. Rest 2 weeks before you start a new program
Hello Inshape sculptors! thank you for being patient to go through hard work till you see changes. Surround yourself with motivation, limit unhealthy food, take your Before photos and don’t forget to like, comment and watch the ads Inshapefam ❤
