Mom Workout
Finding time to exercise as a mom is difficult. Well isn’t that the understatement of the century! Any spare time you do have, you may not want to spend exercising as looking after a baby all day can feel like a mom workout in itself. However, setting aside 10, or even 5 minutes a day, is all that is needed to remove that stubborn postpartum tummy and get you feeling fit and healthy. I have compiled a list of the best mom workout videos and routines you can do, no matter your time schedule or fitness level. It’s time to get fit, moms!
Mom Workout: For Lower Abs
This 8-minute “mommy pouch” mom workout is designed exclusively with moms in mind. There’s some health and safety information at the beginning of the video which is definitely worth reading if this is your first-time postnatal that you’re doing a workout. It’s also recommended that you are at least 2 months post-caesarian before you attempt this mom workout, and if you feel any pain in your incision site, just skip the exercise for an alternative pain-free move.
Workout Structure:
Move 1 - Double Leg Extensions: 1:55
Lay flat on your back and lift your legs up so your shins are parallel with the floor. Press up and out with feet together and then bring your feet back in for one completed movement. Try and inhale when you bring your feet in and exhale when you extend them out.
Move 2 - Modified Bicycle Crunch: 3:01
Remain on your back and lift your legs back up to the tabletop position. Place your hands on either side of your head and as you exhale, bring your right elbow across to your left knee and extend your right leg forward then back to the start position. Repeat on the other side.
Move 3 - Single Leg Extensions: 4:16
On your back, extend your left leg out straight about 45 degrees above the mat and extend your right leg at a 90-degree angle. With your toes pointed, inhale deeply and upon the exhale, reach forward and grab your right calf with both hands and pull it forward with 2 pumps. Keep your shoulders up and repeat on the other side.
Move 4 - Full Hinge: 5:30
Still, on your back, lift both legs up to a 90-degree angle as straight as possible. Keeping your legs together, slowly lower your heels down towards the floor. The key is to keep this movement slow and controlled and make sure your lower back is glued to the floor. When you reach the point where you feel your core really engage, keep your legs there for a full breath. Bend your knees in and shift your hips from side to side, then return to the starting position and repeat a further 5 times.
Mom Workout: Full Body Workout For New Moms
Picking up your baby shouldn’t be the only form of strength training you do! These 5 exercises are the best ones you can do if you’re a new mommy as they tone your whole body and aren’t too dynamic. As always, if you start to feel any pain or discomfort, stop immediately.
1. Bridge
This move will improve lower body strength, including the pelvic floor. Lay with your back flat on the floor and bend your knees with feet still flat on the floor. Keep your arms relaxed by your side and slowly raise your hips up to the position in the picture (or wherever you’re most comfortable). Make sure to push through your heels! Once you reach the bridge position, hold for 30 seconds, squeezing your bottom tightly. You then slowly start to lower your lower back to the starting position and repeat for 2-3 sets, 10-15 times per set.
2. Tricep Dip
This move targets the back of the arms and the shoulders which is perfect for new moms and all the lifting they must do!
Start by sitting on the edge of a strong chair, placing your hands on the outer rims of the seat (like in the picture). Slowly walk your feet forward until your bottom is just clear of the chair. Bend your arms and lower your bottom to the ground slowly, making sure you stay as close as possible to the seat. Press through your lower hands (the heel of your hands) to boost yourself up to the start and then repeat. Try to complete 2-3 sets of this move, 10-15 times per set.
3. Modified Side-Plank
After giving birth, your core is likely to be quite weak so this modified version of the side plank should be more suitable.
On your side with your elbow directly under your shoulder, bend your knees and place your feet slightly behind you. Press through your elbow and raise your hips up to engage your core. Try and maintain this position for 30 – 60 seconds. Rest and repeat on the other side. Complete 2 – 3 sets on each side.
4. Bird Dog
It isn’t uncommon to experience lower back pain throughout your pregnancy and this may return when you start lifting and carrying your baby. This bird dog move is great at ameliorating your balance, coordination, and strength!
Start on all fours (hence the dog name) with hands underneath shoulders and knees underneath hips. Extend your right arm and left leg slowly until fully extended. Make sure your abdominal muscles are engaged and your pelvis remains stable throughout the move. Lower down back to the start and repeat on the other side. Try to complete 2-3 sets of this move, 10-15 times per set.
5. Plie Squat With Calf Raise
This exercise may look easy but don’t be fooled. It is amazing at targeting those most troublesome mom areas such as the bum, thighs, and calves.
Start by placing your feet slightly wider than hip-distance apart. Point out your toes at a 45-degree angle and lower yourself into a squat position till your thighs are parallel with the ground. Squeeze through your heels to lift yourself back up. Once you reach the top of the movement, lift up onto your toes for a calf raise. Place your heels slowly back down and repeat. Try to complete 2-3 sets of this move, 10-15 times per set.
Mom Workout: The Mommy and Baby Workout
As a mom, you seldom find yourself without your little one. This mom workout incorporates safe moves that you can do with your baby. This mom workout is also a great way to bond with your baby as the moves are all front and center. It is important to get your doctor's approval first, then it's fine to start doing these exercises as early as six weeks after you've given birth (maybe a little longer if you underwent a C-section).
Before you start this mom workout with your baby, here are a few important tips to bear in mind:
Baby safety - young babies find it difficult to support their own heads so make sure for moves where they must support themselves, you wait until they are at least 3-4 months old to avoid discomfort.
Mom prep - before carrying out any of the below moves, make sure to roll your shoulders back and down and draw your belly button towards your spine in order to protect your back. Inhale through your nose and expand your ribs. Exhale through your mouth, drawing your abdominal muscles in.
Baby Curl Ups
As mentioned before, it is important for moms to strengthen their core muscles postpartum as these helps to support their lower back.
Sit on the floor with your knees bent out in front of you like the above picture. Position your baby in a seated position on your lower stomach. Hold them tightly under their arms with your fingers positioned around their torso. Contract your abdominals and raise your head, neck, and shoulders off the floor in 2 counts and then lower in 3 counts. Exhale through your mouth as you curl up. Try to complete this move for 15 to 20 reps. Have a quick break then repeat for a further set.
2. Reverse Baby-Curl
Laying face-up, bring your knees toward your chest and place your baby on your shins. Tense your abdominal muscles to slowly raise your hips up off the floor as you lift your head and shoulders at the same time. Lower and repeat in a gentle rocking motion. For best results, do 15 to 20 reps. Relax and then do 1 more set.
3. Baby Overhead Press
This move is great at strengthening the upper and middle back, shoulders, triceps and biceps.
Sitting in a cross-legged position, hold your baby in front of your chest with your elbows bent. You then need to straighten your arms upward without fully extending. Take a quick pause, then lower your baby to the starting position. Do 10 reps, have a quick bit of chill time, then do 2 more sets.
4. Baby Plies
As mentioned previously, this move is a fantastic way to tone up all areas of your legs.
You need to start by placing your feet slightly wider than hip-distance apart. Pointing out your toes at a 45-degree angle, lower yourself into a squat position till your thighs are parallel with the ground. Squeeze through your heels to lift yourself back up. Once you reach the top of the movement, lift up onto your toes for a calf raise. Place your heels slowly back down and repeat.
I hope these help but if you want something else, you can also look at trying some yoga for losing weight.
