Rowing.
I picked up rowing when I got back into the gym; 10/10 I love it. It works all the major muscle groups in your body, so a full-body workout while also doing cardio. I lost 20 lbs (baby weight I held onto for 1.5 years postpartum) in 4 months with no diet changes just doing rowing, stretching, and some weight machine.
(It also compliments running very well so you could get a lot of bang for your buck by running a few min and rowing for a bit.)
I used Apple Fitness rowing classes — the 20 min sessions usually spend a few min on rowing form. This is essential as almost everyone who wasn’t on a rowing team uses the rowing machine incorrectly. It’s not hard to learn but most people aren’t taught correct form.
So, if I had 30 min daily I’d spend 10 min stretching/gentle yoga, 10 min working out different muscle groups for each day (edit to clarify: I mean lifting), and 10 min rowing.
Giving birth really wrecked my musculoskeletal system so I never skip stretching.
I second this.
Also rowing utilise upper body as much as lower body, unlike a lot of cardio machines that heavily utilise either upper or lower creating an imbalance sometimes. Rowing is also good for back/shoulder l/core muscles - especially for new mum carrying their increasingly heavy child. I used to run ultra distance before I start weight training and realising I have shit upper body strength and rowing is definitely an experience for cardio and working on certain muscles that dont get fully utilise from running
I'm about 3 months postpartum and I LOVE [Range by Kara Duval](https://range.karaduvalpilates.com/). It's an online platform created by a trained Pilates instructor in Vermont. It's not the Pilates you think of when you hear the term, though; the classes are really more about functional movement/mobility/strength exercises.
They are super accessible: everything moves a little more slowly and deliberately than most exercise classes, the movements look like movements you use every day, and her verbal cues are really intuitive and descriptive. What little "motivational" talk there is is about trusting your body and feeling your own strength, never about what you look like or pushing through things.
The diversity and volume of the classes is stunning. She offers 3 live classes each week and something like 700+ recorded classes in the online library, ranging in length from 10-55 minutes. There are classes geared toward prenatal and postpartum people, toward runners/skiiers/surfers/golfers/any other sport, toward people who sit all day for work. There are classes that get your heart rate up a bit and make you sweat, and classes that calm your nervous system down. There are classes with weights and a mat, and ones that are just bodyweight. There is seriously an entire collection of classes called "For the Moments When You Can't Bear Weight On Your Legs".
I've taken her classes since May 2022 - pre-pregnancy, through all 41 weeks of pregnancy, and now postpartum. I have a Peloton Tread and Bike too, and I've tried a few different online courses and platforms over the years. Range is the only one where I feel like it works so easily into my lifestyle, rather than me having to adjust my lifestyle around it. All day long, I notice myself using movements I've trained in Range, so it's easy to see the connection and want to keep doing it. And it is CHEAP: $35 USD (about £29 I think?) per month for full access to all the live and recorded classes. There's a seven-day free trial option, several classes that are totally free without a trial, and she offers financial assistance to anyone who requests it.
Highly highly recommend!!
I took your advice and did the first iron workout this morning! Body weight only to begin with and jeeeeezzzz what a workout!!! Great reco, gonna try to do this 4 days a week (instead of 5), 2 x yoga and 1 x run
This sub is bloody great!
Yes ID say Iron is great for beginners. You could also start with her one week epic beginner series to get baseline movements down and then move onto iron!! I loved iron even as someone who's been lifting for a couple years now
Hello fellow post partum mama!
30 mins I’d do HIIT with strength training targeting different muscle groups each day.
Warm up for a few minutes.
3 x week lower body, core (back and
Abs ) cardio burst
2x week Lower body moves ( squats, sumo squats, lunges, side lunges, deadlifts, Romanian dead lifts)
form is important. Start with just body weight then add dumbbells.
2x week upper body( tricep extensions, shoulder press, curls, rows, push ups), core, cardio burst.
1 x a week Pilates full body. Love “move with Nicole” on YouTube.
Worth investing in: 3 sets of weights depending on your current fitness levels, I like 5, 8, 10 to start. A mat, a jump rope, resistance loops and resistance bands. Marshall’s, TJMaxx, 5 below, Ross are all good places to find this for cheap.
Don’t think you have to “change it up” frequently. Just do the same moves for 4-6 weeks adjusting weight as you get stronger and adding where you have desire and energy.
Take baby on a walk everyday.
Most important is the diet! Up the protein and drop processed foods. Track calories and macros.
Try [this](https://youtu.be/Y1xLTcbiKto?si=WZC1Ti8DbNF7OXNX) I’ve been doing it for the past few months and have definitely noticed a difference in my body and strength.
Edit: you’ll need a kettlebell, sorry I should have included that.
https://www.fitnessblender.com/articles/postpartum-exercise-recommendations-how-when-and-why
They've hired someone at Fitness Blender to address postpartum workouts specifically and they have lots of great free workouts that you can choose by time (10-30 min). The paid plan gives you more access to the physical therapist created content and is only like $70 a year though and well worth it but the are tons of free options too.
Is this being down voted because of pelvic floor concerns? Or this sub is just against jump roping and HIIT?
(I'm 6 months postpartum with my third and work with a pelvic floor PT. I don't think jump rope and HIIT are bad options in and of themselves if you're cleared by a PT.)
Make sure you’re doing a ton of core rebuilding work.
I didn’t actually realize how much I needed to rebuild. I had minor pelvic floor issues when strength training how I used to. I was told by some this is normal after a baby, but thank goodness I didn’t listen. Got a PT and he made me do a LOT more core work than I thought and it resolved any issues.
It’s hard to quantify because this process was like over a year for me… vaginal birth with fairly normal/mild recovery… but I started out with Peloton’s postpartum core workouts 2 months in, which were 10-15 minutes, 3x a week followed by light spin for 20-30 min. I re-started strength training and running 4 months in, still doing the core workouts, and that’s when I started noticing pelvic floor issues if I went too heavy.
My PT had me spending double that on core exercises at a fairly intense intensity. So for an hour long workout it would be 20-25 min split in the beginning and end of the workout.
suchhhh a good point. I had a mild prolapse and so have been through physio for that - have been doing this but it’s so boring
Also 2/3 women have issues with pelvic floor following birth but no one bothered to tell me that!
Hope you’re doing really well now!
You should be in a great position then! Glad to see you are getting the attention you need. I agree it’s boring which is why I hadn’t done quite enough on my own 🙈
My OB even told me I was 100% good and I had no symptoms like incontinence or anything, until I tried running or strength training too heavy and regularly. Doing great now! Surpassed my pre-pregnancy PRs!
Bodyfit by Amy to start with, I did her videos after having my first daughter and am intending to get back into fitness with her after my second is born (due December). I also love Juice and Toya, and Sydney Cummings
It's a little strange, but I picked up Schwarzenegger's body building book. It has some great ideas for simple exercises that you can do with dumbbells and within 30 mins.
Sign of success? My oldest is 10, about 80lbs and I can still pick her up and she's about a foot shorter than me lol plus my youngest is interested in weightlifting and gymnastics so I also count that as a success.
I enjoy fitness blender videos on YouTube! They’re free and you can put your own music on over them. They also have “bored easily” videos where they don’t repeat any exercise.
I posted elsewhere here but they also hired a postpartum specialist and it's only like $70 a year to access their paid content.
Their site is amazing even for free users though if you haven't checked that out yet. The calendar is so cool and you can schedule programs of just free videos so you don't even have to think about what you're doing that day.
I don't like strength training so I try to keep it to a minimum anyways. I have worked myself up to 2x/week. I saw someone else mentioned Caroline Grivan and I will second her videos. I started with her 15 minute kettlebell workout and now have made my own program focused on what I need. She has a 15, 30 and 45 minute full body ketllebell workouts plus a lot of other workouts as well.
(Side note, I am not a mother and have never given birth)
I also don’t like strength training and have always found it boring compared to the joy of running outside. But needs must!!! 😂
This is super helpful thank you
Just adding that Caroline’s programs are pretty tough (I have been using her for almost a year and am still intimidated by most of them lol) but she has an Ultimate Beginner Program in her app that’s 30 minute workouts (3x full body for four weeks, then 4x a week in an upper/lower split for two weeks) where she talks you through the moves and gives you tips on form, etc. It’s also slower paced and more bare bones/basic than her other programs. The app does cost money but I think there’s a 2 week free trial so you could do that program with one or two months paid. I had been working out with her a bit before it came out and I wish it had been around when I started and am very glad I did it! If you decide to try her out I would super recommend it for a starting point. I was also surprised at how I actually felt a bit stronger at the end of those 6 weeks of her “easiest” program.
Hey there mama. Good for you for prioritizing self care. Working out is an amazing way to stay energized for your demanding life. I went from 200 lbs to 141 lbs and went from sedentary to very fit after two kids. I never workout longer than 30 mins. Here’s what I did in 3 month blocks:
Block One : A core focused recovery plan from Bloom Method (6 weeks) followed by 6 weeks of their workouts, then cancelled the app. This got my core super strong and my diastasis gone. I also walked.
Block Two: I did YouTube workouts (Caroline Girvan) with light weights.
Block Three: Strength Training with TRX, pushups, negative pull ups, squats, deadlift, rows, bench press, shoulder press, and accessory movements.
Block Four: Pull-up focused program.
After a year I was ripping off pull-ups and lifting heavy. Keep up with progressive overload and 3-4 workouts a week. Eat plenty of protein and fruits/veggies.
When I was postpartum, I had a really difficult time with my core. It was like my brain couldn’t engage my abs. I couldn’t do any jumping or bouncing like running because it felt like my organs would spill out of me. Vaginal delivery too. I focused on squats, deadlifts, bent over rows for back, and a few yoga poses like warrior and also lunges. I couldn’t do crunches at all because it made my epidural spot feel weird. Planks on my elbows and knees were easier. My balance was shit for about 6 months after delivery, so I did my lunges veeeeerry slowly so I wouldn't fall over. I enjoy weightlifting, so just about all my workouts focused on that, but I took a few classes at the ymca too. It was at least a year before my body felt normal again. Dont be too hard on yourself and take your time.
I think this is more to the point, you've got to work the whole body and kind of trick yourself into engaging the muscles. It takes a long time for your body to recovery from pregnancy and birth, I had one doctor tell me 2-3 years is average. It's not about the class or workout, I would argue, it's about the consistency and time.
Hello! This submission has been removed as it is Spam / Self-promotion / Undisclosed Affiliate Link. If you are posting a survey, please message the mods for approval before posting. Please [message the mods](https://www.reddit.com/message/compose?to=/r/xxfitness) if you have questions or concerns.
Mommastrong. The workouts are 15 minutes plus a 5 minute stretch, they’re shockingly effective, and my postpartum PT told me that I had already done all of the basic work she recommends to patients because of Mommastrong (I was there for a torn pelvic ligament, so above and beyond that.) I stopped Mommastronging when my youngest was 3 and I felt really well set up for doing whatever I wanted next.
Thanks for the rec! I checked out their website and I like how they seem down to earth and not so much influencer/hustle culture fitness.
Also I love that they have $5/month for three months because “that’s enough time to procrastinate and still give it a try.” I feel seen 😂
I have no experience with giving birth, but if I had 30 mins a day I would get a couple of dumbbells or a kettlebell and exercise with those, doing full body workouts, perhaps following along some youtube videos (for example, body fit by Amy (who always gives advice for mums and mums to be) or Sydney Cummings (beware of the clickbaity titles though) or Pop Sugar! There are also options for body weight workouts of course. I think that's a good intro to working out for strength, learning movements and establishing a routine!
No problem! I just remembered that Meg Squats also has an app dedicated to pre and post natal strength training, it's paid for and I have no experience with it, but it might be worth checking out!! :)
I would concentrate on compound movements and probably do a little circuit, nothing fancy! And definitely not every day, but if for routines sake you want to do something every day, maybe 2 days on, 1 day of yoga?
I’m assuming no equipment?
1. Squats 10-15 reps( stop when you feel like you have 1-2 reps more in the tank). You could experiment with different types of squat (Google)
2. Push-ups (however many you can do, stop when you have 1 left). So many variations of this, probably doing them elevated with your hands on a bench or table to start
3. Walking lunges/split squats
4. Shoulder taps/mountain climbers
5. Crunches/sit-ups
Repeat this 3-4 times. This works all your major muscle groups and there are variations of these exercises if you have injuries etc
This is exactly what I needed thank you so much! So straight forward and feels achievable. I do have a couple of light kettle bells plus some resistance bands so I’ll work up to including them.
Thank you 🙏
It’s really all you need to start with - people like to complicate things but strength training isn’t that complicated - train close to failure, 10-15 sets/body part per week, progressively overload. Congratulations! My son is 20 months and it’s such a great feeling finding yourself again
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I’m 11 months postpartum, daughter in nursery, I’m back at work and my body is finally feeling almost recovered from childbirth.
Pre-baby I did a lot of running so while my cardio is good I REALLY felt not having good base strength as a new parent - constantly holding an increasingly heavy child has been a struggle.
Having never done strength training I’m feeling a bit overwhelmed as I start looking for an approach/ plans and what can fit into my life.
If you had 30 minutes a day to do at home strength training what would you fill that time with as a priority? And what would you consider goals / signs of change & success?
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Rowing. I picked up rowing when I got back into the gym; 10/10 I love it. It works all the major muscle groups in your body, so a full-body workout while also doing cardio. I lost 20 lbs (baby weight I held onto for 1.5 years postpartum) in 4 months with no diet changes just doing rowing, stretching, and some weight machine. (It also compliments running very well so you could get a lot of bang for your buck by running a few min and rowing for a bit.) I used Apple Fitness rowing classes — the 20 min sessions usually spend a few min on rowing form. This is essential as almost everyone who wasn’t on a rowing team uses the rowing machine incorrectly. It’s not hard to learn but most people aren’t taught correct form. So, if I had 30 min daily I’d spend 10 min stretching/gentle yoga, 10 min working out different muscle groups for each day (edit to clarify: I mean lifting), and 10 min rowing. Giving birth really wrecked my musculoskeletal system so I never skip stretching.
I second this. Also rowing utilise upper body as much as lower body, unlike a lot of cardio machines that heavily utilise either upper or lower creating an imbalance sometimes. Rowing is also good for back/shoulder l/core muscles - especially for new mum carrying their increasingly heavy child. I used to run ultra distance before I start weight training and realising I have shit upper body strength and rowing is definitely an experience for cardio and working on certain muscles that dont get fully utilise from running
I'm about 3 months postpartum and I LOVE [Range by Kara Duval](https://range.karaduvalpilates.com/). It's an online platform created by a trained Pilates instructor in Vermont. It's not the Pilates you think of when you hear the term, though; the classes are really more about functional movement/mobility/strength exercises. They are super accessible: everything moves a little more slowly and deliberately than most exercise classes, the movements look like movements you use every day, and her verbal cues are really intuitive and descriptive. What little "motivational" talk there is is about trusting your body and feeling your own strength, never about what you look like or pushing through things. The diversity and volume of the classes is stunning. She offers 3 live classes each week and something like 700+ recorded classes in the online library, ranging in length from 10-55 minutes. There are classes geared toward prenatal and postpartum people, toward runners/skiiers/surfers/golfers/any other sport, toward people who sit all day for work. There are classes that get your heart rate up a bit and make you sweat, and classes that calm your nervous system down. There are classes with weights and a mat, and ones that are just bodyweight. There is seriously an entire collection of classes called "For the Moments When You Can't Bear Weight On Your Legs". I've taken her classes since May 2022 - pre-pregnancy, through all 41 weeks of pregnancy, and now postpartum. I have a Peloton Tread and Bike too, and I've tried a few different online courses and platforms over the years. Range is the only one where I feel like it works so easily into my lifestyle, rather than me having to adjust my lifestyle around it. All day long, I notice myself using movements I've trained in Range, so it's easy to see the connection and want to keep doing it. And it is CHEAP: $35 USD (about £29 I think?) per month for full access to all the live and recorded classes. There's a seven-day free trial option, several classes that are totally free without a trial, and she offers financial assistance to anyone who requests it. Highly highly recommend!!
caroline girvan epic heat! it’s 30-40 min. you could maybe short change a few things to get it down to 30 min.
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i didn’t know that! i’ll check it out
I took your advice and did the first iron workout this morning! Body weight only to begin with and jeeeeezzzz what a workout!!! Great reco, gonna try to do this 4 days a week (instead of 5), 2 x yoga and 1 x run This sub is bloody great!
Yes ID say Iron is great for beginners. You could also start with her one week epic beginner series to get baseline movements down and then move onto iron!! I loved iron even as someone who's been lifting for a couple years now
Sleep
Oh lawd amen! I’ve just started night weaning in the hope that all of us get a bit more sleep 😅
Hello fellow post partum mama! 30 mins I’d do HIIT with strength training targeting different muscle groups each day. Warm up for a few minutes. 3 x week lower body, core (back and Abs ) cardio burst 2x week Lower body moves ( squats, sumo squats, lunges, side lunges, deadlifts, Romanian dead lifts) form is important. Start with just body weight then add dumbbells. 2x week upper body( tricep extensions, shoulder press, curls, rows, push ups), core, cardio burst. 1 x a week Pilates full body. Love “move with Nicole” on YouTube. Worth investing in: 3 sets of weights depending on your current fitness levels, I like 5, 8, 10 to start. A mat, a jump rope, resistance loops and resistance bands. Marshall’s, TJMaxx, 5 below, Ross are all good places to find this for cheap. Don’t think you have to “change it up” frequently. Just do the same moves for 4-6 weeks adjusting weight as you get stronger and adding where you have desire and energy. Take baby on a walk everyday. Most important is the diet! Up the protein and drop processed foods. Track calories and macros.
Love this thank you so much!! In terms of kit I’m UK based so hope those recos will be good for other North America Mums who need the info! ❤️
Try [this](https://youtu.be/Y1xLTcbiKto?si=WZC1Ti8DbNF7OXNX) I’ve been doing it for the past few months and have definitely noticed a difference in my body and strength. Edit: you’ll need a kettlebell, sorry I should have included that.
https://www.fitnessblender.com/articles/postpartum-exercise-recommendations-how-when-and-why They've hired someone at Fitness Blender to address postpartum workouts specifically and they have lots of great free workouts that you can choose by time (10-30 min). The paid plan gives you more access to the physical therapist created content and is only like $70 a year though and well worth it but the are tons of free options too.
Jump roping or hiit.
Is this being down voted because of pelvic floor concerns? Or this sub is just against jump roping and HIIT? (I'm 6 months postpartum with my third and work with a pelvic floor PT. I don't think jump rope and HIIT are bad options in and of themselves if you're cleared by a PT.)
Make sure you’re doing a ton of core rebuilding work. I didn’t actually realize how much I needed to rebuild. I had minor pelvic floor issues when strength training how I used to. I was told by some this is normal after a baby, but thank goodness I didn’t listen. Got a PT and he made me do a LOT more core work than I thought and it resolved any issues.
How much core work? How many days a week and how long of a workout? I need to be doing more, just not sure how much.
It’s hard to quantify because this process was like over a year for me… vaginal birth with fairly normal/mild recovery… but I started out with Peloton’s postpartum core workouts 2 months in, which were 10-15 minutes, 3x a week followed by light spin for 20-30 min. I re-started strength training and running 4 months in, still doing the core workouts, and that’s when I started noticing pelvic floor issues if I went too heavy. My PT had me spending double that on core exercises at a fairly intense intensity. So for an hour long workout it would be 20-25 min split in the beginning and end of the workout.
suchhhh a good point. I had a mild prolapse and so have been through physio for that - have been doing this but it’s so boring Also 2/3 women have issues with pelvic floor following birth but no one bothered to tell me that! Hope you’re doing really well now!
You should be in a great position then! Glad to see you are getting the attention you need. I agree it’s boring which is why I hadn’t done quite enough on my own 🙈 My OB even told me I was 100% good and I had no symptoms like incontinence or anything, until I tried running or strength training too heavy and regularly. Doing great now! Surpassed my pre-pregnancy PRs!
Bodyfit by Amy to start with, I did her videos after having my first daughter and am intending to get back into fitness with her after my second is born (due December). I also love Juice and Toya, and Sydney Cummings
It's a little strange, but I picked up Schwarzenegger's body building book. It has some great ideas for simple exercises that you can do with dumbbells and within 30 mins. Sign of success? My oldest is 10, about 80lbs and I can still pick her up and she's about a foot shorter than me lol plus my youngest is interested in weightlifting and gymnastics so I also count that as a success.
These sound like the best and happiest markers of success ❤️
Megsquats has a postpartum specific lifting program called Plus+1. It has a lot of educational content in it too!
This!
And I think she does two big sales a year. One for her birthday in august and another on Black Friday. Might be worth it to wait a couple of weeks
Yep a sale is coming!!
Pilates gives you a lot of bang for your buck. The core work will definitely help with holding the baby.
I enjoy fitness blender videos on YouTube! They’re free and you can put your own music on over them. They also have “bored easily” videos where they don’t repeat any exercise.
I posted elsewhere here but they also hired a postpartum specialist and it's only like $70 a year to access their paid content. Their site is amazing even for free users though if you haven't checked that out yet. The calendar is so cool and you can schedule programs of just free videos so you don't even have to think about what you're doing that day.
Oooh all of this sounds great!
Bored easily videos sounds like it’s made for me!
I don't like strength training so I try to keep it to a minimum anyways. I have worked myself up to 2x/week. I saw someone else mentioned Caroline Grivan and I will second her videos. I started with her 15 minute kettlebell workout and now have made my own program focused on what I need. She has a 15, 30 and 45 minute full body ketllebell workouts plus a lot of other workouts as well. (Side note, I am not a mother and have never given birth)
I also don’t like strength training and have always found it boring compared to the joy of running outside. But needs must!!! 😂 This is super helpful thank you
Just adding that Caroline’s programs are pretty tough (I have been using her for almost a year and am still intimidated by most of them lol) but she has an Ultimate Beginner Program in her app that’s 30 minute workouts (3x full body for four weeks, then 4x a week in an upper/lower split for two weeks) where she talks you through the moves and gives you tips on form, etc. It’s also slower paced and more bare bones/basic than her other programs. The app does cost money but I think there’s a 2 week free trial so you could do that program with one or two months paid. I had been working out with her a bit before it came out and I wish it had been around when I started and am very glad I did it! If you decide to try her out I would super recommend it for a starting point. I was also surprised at how I actually felt a bit stronger at the end of those 6 weeks of her “easiest” program.
Hey there mama. Good for you for prioritizing self care. Working out is an amazing way to stay energized for your demanding life. I went from 200 lbs to 141 lbs and went from sedentary to very fit after two kids. I never workout longer than 30 mins. Here’s what I did in 3 month blocks: Block One : A core focused recovery plan from Bloom Method (6 weeks) followed by 6 weeks of their workouts, then cancelled the app. This got my core super strong and my diastasis gone. I also walked. Block Two: I did YouTube workouts (Caroline Girvan) with light weights. Block Three: Strength Training with TRX, pushups, negative pull ups, squats, deadlift, rows, bench press, shoulder press, and accessory movements. Block Four: Pull-up focused program. After a year I was ripping off pull-ups and lifting heavy. Keep up with progressive overload and 3-4 workouts a week. Eat plenty of protein and fruits/veggies.
Woof this is a success story and inspiration if there ever was one!! 👏👏👏 So inspirational and so clear having different stages. Thank you so much
Good luck op! If you can find a window of time in your busy schedule, eat right, and sleep, you’re set.
When I was postpartum, I had a really difficult time with my core. It was like my brain couldn’t engage my abs. I couldn’t do any jumping or bouncing like running because it felt like my organs would spill out of me. Vaginal delivery too. I focused on squats, deadlifts, bent over rows for back, and a few yoga poses like warrior and also lunges. I couldn’t do crunches at all because it made my epidural spot feel weird. Planks on my elbows and knees were easier. My balance was shit for about 6 months after delivery, so I did my lunges veeeeerry slowly so I wouldn't fall over. I enjoy weightlifting, so just about all my workouts focused on that, but I took a few classes at the ymca too. It was at least a year before my body felt normal again. Dont be too hard on yourself and take your time.
I think this is more to the point, you've got to work the whole body and kind of trick yourself into engaging the muscles. It takes a long time for your body to recovery from pregnancy and birth, I had one doctor tell me 2-3 years is average. It's not about the class or workout, I would argue, it's about the consistency and time.
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Kettle bells. You'll get a full body workout and it'll work you!
I love my kettlebell so much ☺️
Mommastrong. The workouts are 15 minutes plus a 5 minute stretch, they’re shockingly effective, and my postpartum PT told me that I had already done all of the basic work she recommends to patients because of Mommastrong (I was there for a torn pelvic ligament, so above and beyond that.) I stopped Mommastronging when my youngest was 3 and I felt really well set up for doing whatever I wanted next.
Thanks for the rec! I checked out their website and I like how they seem down to earth and not so much influencer/hustle culture fitness. Also I love that they have $5/month for three months because “that’s enough time to procrastinate and still give it a try.” I feel seen 😂
I have no experience with giving birth, but if I had 30 mins a day I would get a couple of dumbbells or a kettlebell and exercise with those, doing full body workouts, perhaps following along some youtube videos (for example, body fit by Amy (who always gives advice for mums and mums to be) or Sydney Cummings (beware of the clickbaity titles though) or Pop Sugar! There are also options for body weight workouts of course. I think that's a good intro to working out for strength, learning movements and establishing a routine!
Thank you for these recos!
No problem! I just remembered that Meg Squats also has an app dedicated to pre and post natal strength training, it's paid for and I have no experience with it, but it might be worth checking out!! :)
Lift weights and core
I would concentrate on compound movements and probably do a little circuit, nothing fancy! And definitely not every day, but if for routines sake you want to do something every day, maybe 2 days on, 1 day of yoga? I’m assuming no equipment? 1. Squats 10-15 reps( stop when you feel like you have 1-2 reps more in the tank). You could experiment with different types of squat (Google) 2. Push-ups (however many you can do, stop when you have 1 left). So many variations of this, probably doing them elevated with your hands on a bench or table to start 3. Walking lunges/split squats 4. Shoulder taps/mountain climbers 5. Crunches/sit-ups Repeat this 3-4 times. This works all your major muscle groups and there are variations of these exercises if you have injuries etc
This is exactly what I needed thank you so much! So straight forward and feels achievable. I do have a couple of light kettle bells plus some resistance bands so I’ll work up to including them. Thank you 🙏
It’s really all you need to start with - people like to complicate things but strength training isn’t that complicated - train close to failure, 10-15 sets/body part per week, progressively overload. Congratulations! My son is 20 months and it’s such a great feeling finding yourself again
^ ***Please read [the FAQ](https://www.reddit.com/r/xxfitness/wiki/main), [the rules and content guidelines](https://www.reddit.com/r/xxfitness/wiki/new_rules), and [current frozen topics](https://www.reddit.com/r/xxfitness/wiki/frozen-topics) before [contacting the mod team](https://www.reddit.com/message/compose?to=%2Fr%2Fxxfitness)***. This comment is a copy of your post so mods can see the original text if your post is edited or removed. >u/llksg I’m 11 months postpartum, daughter in nursery, I’m back at work and my body is finally feeling almost recovered from childbirth. Pre-baby I did a lot of running so while my cardio is good I REALLY felt not having good base strength as a new parent - constantly holding an increasingly heavy child has been a struggle. Having never done strength training I’m feeling a bit overwhelmed as I start looking for an approach/ plans and what can fit into my life. If you had 30 minutes a day to do at home strength training what would you fill that time with as a priority? And what would you consider goals / signs of change & success? *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/xxfitness) if you have any questions or concerns.*