As an ex-professional athlete, fitness instructor and yoga teacher, I love to help mamas build strength from the inside out so that they can feel energised and confident in their new body. You don’t need extreme measures but moving our bodies every day is key for our emotional and physical health. One of my own biggest struggles as a working mama—I have two girls—is finding the time to exercise, focus on myself and take a little break from caring for everyone else.
So I created the Fit Mummy Project app—postnatal workouts that mums can do anywhere and with very little or no equipment.
Here’s my top tips to creating a healthy lifestyle and body:
#1 Start your day with movement + mindfulness + motivation
The three Ms are my pre-work routine:
- Seven minutes of movement
- Seven minutes of meditation
- Seven minutes of motivation
I use the Fit Mummy Project App to do a quick workout and meditation combination. I then use the seven minutes of motivation to set my goals and intentions for the day.
#2 Move every day
It doesn’t have to be an hour-long session at the gym. But make moving your body every day a commitment and priority. Moving your body will circulate fresh blood to your brain, help improve your mood and reduce any stiffness that comes from sitting at a desk.
I love these three simple ways—listed in order of intensity—to move as an active break:
- Three sun salutations
- Five push ups + 10 squats x three rounds
- Two quad push ups + 10 mountain climbers x three rounds
#3 Focus on inner strength
You can sometimes do more harm than good if you push your body beyond what it’s ready for. Returning to exercise with safe and gentle movements that focus on building strength from the inside means you will be helping your body to repair (tick!) plus it also means that you will be way more likely to avoid common postnatal injuries (double tick!). And you’ll be able to build your fitness and strength faster than if you just jump on a treadmill and go for it (triple tick!).
Most new mums (me included) do their pelvic floor exercises incorrectly. So if you have the time and budget, I really recommend that mamas see a women’s health physio for a personalised program to build your pelvic floor and core strength.
#4 Listen to your body
When we’re pregnant, we become so much more intuitive. For me, pregnancy was the first time since childhood that I listened to my body. As you step into your role as a mama, continue to cultivate that intuition. Listen to your body, honour the signals it’s sending and how it’s changed, and the healthier and happier you will become.
Don’t feel pressured to return to the same exercise you’ve always done. Go with what makes you feel good. I tried so hard to do the same exercise that I used to do before I had my daughters. When I finally gave in and did what felt good, it was the biggest relief.
#5 Workout with your little ones
Super Pram Workout
This is a great pram workout to try. And it’s suitable to all levels of postnatal fitness. Try adding it to your next walk or even pop your baby into the pram at home and give it a try. Or see this post for step by step instructions on safe postnatal exercise to try with your pram.
Active play dates
If you’re meeting a friend or a group for a play date, make it an active one. Go for a walk together (try the circuit above). Take the kids to a park where you can work out while they run around. All chip in to hire a nanny so you can exercise while someone is keeping the kids under control.
I hope you have found some new ideas on how to incorporate exercise into your busy mum life! I’d love to hear your comments or any ideas you have to work out.
Written by Kimmy Smith, founder of the Fit Mummy Project
Kimmy Smith is the founder of the Fit Mummy Project App—the complete post-natal fitness and wellbeing App. In 2016, Kimmy launched the postnatal fitness and wellbeing hub, kimmysmithfit.com, an online destination that encompasses fitness, food and healthy mindset essentials including tips, advice, workouts, meal plans and recipes. It aims to help all new mums create a beautiful, fit and strong new body and life.
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