***PLEASE CONSULT YOUR DOCTOR BEFORE ENGAGING IN ANY POSTNATAL EXERCISE TO BE SURE THAT YOUR BODY IS READY***
You barely have time to shower, let alone workout. I get it. But studies have shown that women who engage in postpartum exercise experience better sleep and greater happiness.
A 20-minute workout can be all that you need, it doesn’t have to be all-consuming – you’ve got enough on your plate as a new mama! Exercise can play a big part in reducing stress, and of course, it helps get our pre-baby body back so finding time for any type of movement is important.
To motivate women to feel their best, my trainer Irina Andreea (@irina_fit) and I have come up with some sample exercises that you can engage in to spend time with your little one while benefiting your health.
It’s also a great way to bond with your little one and incorporate movement into playtime.
This video was made for fun, to show how you can incorporate working out and moving while you’re with your baby. But this shouldn’t replace working with a trainer or doing regular strength training designed for post-baby. Especially if you’re a new mom. Having proper form, working on imbalances and strengthening the pelvic floor is the most important.
Once you know your form is good and you’re cleared for exercise then you can have fun and play around safely at home.
Watch my Mommy and Me Workout Video for a full-body mommy and baby strength workout that can be done anywhere, without any props… except for baby! The best part is, this workout can also be done solo.
I’d love to hear from you. Let me know in the comment section which exercise you enjoy to do most from the comforts of your own home.
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Irina’s (trainer) Instagram: http://www.instagram.com/irina_fit
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EXAMPLE ROUTINE:
Baby Crawl Warm-Up (with a partner to help or alone): 1-minute beginners, 2 minutes advanced
LOWER BODY:
Beginners: 10 – 15 reps
Intermediate: 15-20
Advanced: 20+
UPPER BODY:
Beginner: 5 – 8
Intermediate: 8 – 12
Advanced: 15+
Lunges: 3 sets Sumo & Chair Squat Super-set: 3 sets OR Squats with Partner w/ baby pass: 3 sets
Tricep Pushups: 3 sets Glute Bridges: 3 sets
Lunge Jump Squats (only if you have a partner): 3 sets
Elbow Plank (with or without baby): Hold for 20 seconds (beginner) X3 OR Hold for 1 minute non-stop (advanced)
Crunches with raised legs: 3 sets
Elbow to Knee Crunches: 3 sets
Side Plank Both Side: 3 sets each side for 30 seconds
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Watch the video here: https://youtu.be/dpJDR6PlTPc
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Website – http://www.ellevatehealth.com
Blog – http://www.ellevatehealth.com/blog
Elle
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I’m Elle! A Toronto-based Holistic Nutritionist. I’m a multi-passionate woman, but nutrition and understanding how the body works is really my passion. Through my own personal journey, I have trained my body to heal itself using strategic, natural tools and techniques. Now I’m ready to help others!
As a new Mom, I understand that wellbeing is a journey. I hope my expertise will inspire other parents to choose nutrient-rich foods and the right products to create a happy, healthy and sustainable home. Click Here to Continue Reading
