Week 1: Connection & Awareness
Exercise: 10-15 minutes daily of Diaphragmatic Breathing and Pelvic Floor Activation (Kegels). Focus on feeling the deep muscles engage and release.
Shapewear Integration: Wear light-compression Shapmama postpartum shorts during these exercises. They can provide a gentle tactile reminder, helping you better connect with your abdominal and pelvic region.
Week 2: Incorporate Gentle Cardio
Exercise: Add a 20-30 minute brisk walk to your daily routine.
Shapewear Integration: Wear your shapewear during walks. It offers mild support, helping you maintain good posture and reducing the feeling of abdominal "jiggling," making you feel more comfortable and confident.
Week 3: Introduce Core Stability
Exercise: Add Wall Sits (hold for 10-15 seconds) and Modified Glute Bridges (lie on your back, knees bent, lift hips) to your routine. These safely engage the core and glutes.
Shapewear Integration: The shapewear continues to provide external support during these stability exercises, acting like a gentle coach reminding you to keep your core engaged and avoid arching your back.
Week 4: Consolidation & Progression
Exercise: Try increasing your walking pace slightly or choosing a route with gentle inclines. Continue all exercises from the previous weeks.
Shapewear Integration: You might find you need the shorts less, which is a great sign of improving core strength! Wear them for longer periods on your feet or outings as a tool for daily posture management.
