After welcoming a new baby, it can be hard (impossible?) to get to the gym. And yet, if you’re like me, healthy movement is vital to feeling good. Exercise boosts your mood and improves sleep quality, in addition to supporting physical recovery from pregnancy and birth. Because the real benefits of exercise are so great, and fitting it in during this time of life can be challenging, I designed this invigorating 10-minute workout with new moms in mind.
Perform 3 circuits of these 3 moves outside or at home — all you need is a park bench or kitchen chair. Note: If you are using a chair, secure it against a wall before you get started.
1. Sit Down – Stand Up (Butt, Thighs & Core)
2. Triceps Dips (Arms & Core)
3. Incline Plank with Core Compressions (Core & Pelvic Floor)
Now sit down and take a few full diaphragmatic breaths, releasing any tension in your abdominal muscles and pelvic floor. With each inhalation, allow your belly to relax and your pelvic floor to soften and lengthen. Take a drink of water, and then perform this entire circuit again (3 rounds total).
Devoting as little as 10 minutes a day to your body is profoundly powerful. Each circuit transforms intentions into actions and brings you one step closer to restoring full strength and function to your wonderfully resilient body.
*Note: Omit Kegels and maintain a neutral pelvic floor if you exhibit symptoms of an overactive pelvic floor, which include tailbone pain, chronic constipation, pelvic pain and pain during intercourse. I also recommend seeing a pelvic health physical therapist.
Leah Keller is a certified personal trainer and the founder of Every Mother (formerly The Dia Method), an online exercise program endorsed by medical and birth professionals worldwide. With over two decades of fitness experience, Leah empowers and equips women to prepare for labor and restore core strength and function postnatally – no matter how long it’s been. Leah has been featured as a women’s health expert by major media outlets, including NPR, Goop and Good Morning America.
Photo courtesy of Every Mother