Let’s be honest. After having a baby it gets extremely hard to find the time and energy to workout and get back in shape. The baby is probably waking up every two or three hours, so who can find anything productive to do in that short amount of time?
I had my son four months ago and I was struggling to find the time to workout and get back into a routine. Many moms want to start losing the pregnancy weight as soon as possible, and that is WONDERFUL, but make sure to get cleared by your doctor before starting any workouts.
Below are some ways I was able to squeeze some time into my day to workout:
1. Make workouts short but effective:
Working out for just a few minutes can make a huge difference in your energy level. When doing these little workouts, make sure to push yourself! Try to set a timer and maybe even play some music to help motivate yourself. My biggest struggle was finding the energy to workout. But remember; the hardest part is starting. For How-to pictures and instructions for the following exercises, click here for my workout techniques blog.
A 6 Morning Minute Workout:
- 15 Squats
- 15 Push-Ups
- 30 Second Plank
- 50 Jumping Jacks
- 15 Jump Squats
A 12 Minute Leg Workout:
- 20 Sumo Squats
- 40 Side Kicks
- 20 Glute Kickback
- 20 Side Leg Extensions
- 40 Side Leg Raises
- 20 Lunges
A 3 Minute Arm Workout:
- 30 Seconds Small Arm Circles
- 30 Seconds Push-Ups
- 30 Floor Dips
- 30 Seconds Big Arm Circles
- 30 Seconds Push-Ups
- 30 Seconds Plank
2. Workout using objects around the house:
There are so many objects around your house that could be useful in starting to workout. Take a chair for example:
- Step up, Knee up
- Elevated Leg Lifts
- Alternating Lunges
You can also use stairs if you have any.
- Jogging or walking up and down them
- Carry heavy objects while you do them
- Stair jump squats
- Stair push-ups
3. Become a morning person:
There are many obvious ways for you to become a morning person. ex: getting more sleep, going to sleep when you’re tired, creating a nighttime routine… None of which works when you have a baby at home. Every mom knows that schedules fluctuate and change everyday. So, some ways to actually become a morning person when you have a baby can include:
- Get moving as quickly as possible: Leave the room that you were sleeping in ASAP. Whatever you do, don’t sit on your phone or turn the TV on and stay in bed. That’ll make you even more groggy and it makes it harder to get out of bed.
- Try to get up at the same time every morning: If you wake up everyday at the same time, eventually you won’t need an alarm clock to wake up. You will be prone to getting up and starting your day.
- Work out in the morning: When you wake up try doing one of the little exercises I mentioned in the beginning of this post so that it can wake you up. When you first get started, it’ll be tough but remember starting is the hardest part. Once you start, it becomes a routine and you will have more energy throughout the day.Fun fact: Working out in the morning also makes it more likely for you to make healthier choices throughout your day.
- Go by natural light: Try to go outside for about 10 to 15 minutes in the morning to get some fresh air and some sunlight. Studies have shown that it helps your biological clock and reduces symptoms of depression.
4. Workout with the baby:
If your baby is awake and you want to give him/her some attention, let them join the workout!
- 10 Lunges
- 10 Squats while lifting your baby up in the air at standing position
- 10 Bridges
- 10 Upward Lifts
- 10 Sitting Twists
- 10 Kiss Push-Ups
- 20 Sec Plank
If you have an older child, you can try to teach them some of the workouts and they can attempt them with you! Most kids love joining in on the fun!
- Jogging alongside while they bike
- Sit-Up High Fives
- Joined Squats
5. Join a mom-and-baby workout program:
There are a variety of mom-and-baby exercise programs like: Stroller Strides, Baby Boot Camp, or Oh Baby Fitness. These are great for overall body workouts, such as cardio and muscle strengthening! You can choose indoor or outdoor classes, and they have different exercises depending on how old your baby is.
6. At home workout videos:
Trying some free at-home workout videos can also be very beneficial to getting back into a workout routine. Some free videos include: 15 Minute Mommy + Me Workout, 18 Minute Mommy and Me Full Workout–Workout to do with baby of any age, and Mommy and Me Dance Workout. These are great for when you want to have some fun with the babies and get in a quick session. There are TONS free online videos, just search on Youtube.com!
I really hope this was helpful! Like I mentioned previously: if you have any questions about the exercises, please see my workout techniques blog.
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