Your Next Naptime Workout
Mama- Can we just all agree on a common struggle? We want to make more time for exercise & working out, but with the kiddos around and our busy schedules, it can be challenging. Before having my kid a year ago, I thought it was a breeze to get a workout in, but that perception has been turned upside down the last year!
The good thing is- In my work as a trainer, I have found that we don’t have to make fitness & exercise long, drawn out, and complicated in order to be fit & healthy. Fitness should work for you and with your life, which means that it may look different for a season with littles around, but I’m here to help you make it work!
Now, I am the queen of working out at home with a few sets of dumbbells in under 30 minutes. And you know what? My fitness level has increased over time and I feel amazing!
This is a workout you can do from home in a short amount of time, so that you can move on with your life. This workout focuses on lower body, and specifically the glutes (your booty). I find it’s so important to work this muscle group with moms, because I always say the glutes and pelvic floor are BFFs– if we have strong glute muscles that activate effectively and efficiently, then our pelvic floor follows suit.
WORKOUT TIPS– Click on the exercise below to see a video demonstration. For each exercise, try to focus on breathing, specifically exhaling on the exertion, or upward, portion of the movement. When you exhale, it’s important to think about pulling your bellybutton in and up toward your heart, and gently lift the pelvic floor. If you are pregnant, consult a doctor before starting an exercise program.
AT-HOME LOWER BODY WORKOUT
- Warm up with 3 rounds of 10x body weight squats and 10x lunges- slow and controlled.
- THEN complete 4 rounds:
10x pulsing squats– only bodyweight or use weights depending on fitness level
10x sumo squats – only bodyweight or use weights depending on fitness level
10x glute bridges– hold for 3 seconds at the top of each rep
:20-:30 wall sit
1:00 rest between rounds
- THEN for time, complete 100x squat jumps
*Sub for squats with a heel lift if pregnant or newly (up to 6 months or even later) postpartum.
See a pelvic floor physical therapist before incorporating jumping movements after having a baby. If you’re peeing yourself, do not push through– there is help for that!
If you like workouts like this and/or need more accountability and guidance to working out at home, check out my NEW downloadable 8-week at-home workout program, The Home Body Project. [Psssst….Use code “WACOMOMSBLOG” for 10% off.]