When you’ve just had a baby, your body has gone through huge changes. You’ve been producing double the amount of blood for the last nine months, had your skin stretched, your womb inflated, and your boobs engorged with milk.
It’s a wild ride.
There’s something I find liberating about exercise.
Exercise can change your body, and if you’re consistent with eating whole foods and an exercise plan, it will. But, it’s not just about weight loss, or toning, or [GAG] “getting your body back”.
It’s about mental health. About getting outside. It’s about doing something for you.
I know new mums don’t have a huge amount of time. I know, you thought mat leave would be all sitting in coffee shops and walking around National Trust gardens. Maybe it is, but it’s likely you’re doing all that in a very sleep deprived state, worrying your little time bomb is going to go off at any second.
So, these workouts are short, and simple for tired minds. But if you stick with it, they’ll be great for your mind and your body.
These workouts are designed for new mums who have been given the all clear to exercise by a doctor – or better yet, a women’s health physio.
Three free workouts for new mums
Warm up before you do the workouts. Here’s a warm up:
- Dead bugs x 10
- Side reach over head x 10
- Squat x 10
- X 2
Workout 1
Set a timer for 3 or 4 minutes. Complete as many rounds of the following exercises within the time.
- 10 squats
- 10 supported push ups (back of a sofa, work top)
Set a timer for 3 or 4 minutes. Complete as many rounds of the following exercises within the time.
- 10 lunges each leg
- 10 sec side plank each side
Finisher
10 squats
10 step ups (you can do these on the stairs)
10 push up off the wall and then down into a squat
20 second wall sit
X 2/3 rounds
Workout 2
Simple, 12 reps of the three exercises back to back x 3 sets. Take as much rest as you need.
- Sumo squat (This is a squat but your legs are wider, like a sumo wrestler!)
- Single leg deadlift – hold onto something for support, you don’t need a weight unless you’re ready for one
- Opposite knee to elbow (This one can be done with a little bit of bounce if you’re ready for it. If not, keep it steady and controlled) If you’ve had a c-section, and the twist isn’t comfortable try a squat and reach to the sky instead.
x 3 rounds
Workout 3
This one is a for anyone who wants to get a bit of a sweat on. Now, it’s actually recommended not to start running for 12 weeks, and some even say six months. This is a little workout to get your heart rate up using walking. I’d suggest you go to a field or a large open space for this one. You can even take the pushchair if you’ve got a napping baby or one who’s enjoying looking around outside.
Set yourself point 1 and point 2. Maybe a point is at either side of a field.
Walk at a pace, but don’t run.
Get to the spot and do 10 squats.
Walk back to point 1.
Do 8 squats.
Keep doing this between point 1 and 2 until you get to 2 squats.
You can repeat this by going back up to 4,6,8, and 10.
This is a good way to get your heart rate up without running. Get a good power walk on here.
Exercises that are great for new mums:
Who am I to tell you about free workouts for new mums?
In my life before having the girls, I was a pre and postnatal personal trainer. I trained women through their pregnancies and then after. Sometimes even into their next! I used to host a class of mums and babies in the village. I absolutely loved it.
While I don’t train people any more, I am always open to questions. If you have any that I could help with, please ask. If I don’t know the answer I may know someone who does.
Fromthemotherside 
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