FIVE MINUTE MOVES FOR THE NEW MAMA
BY TRISHA ENRIQUEZ
When we’re pregnant, we all of a sudden get all this attention directed right at our bellies and of course, for all the right reasons. But then we pop out this beautiful baby and quickly start to think about getting our pre-baby bodies back! Why? We go from glowing to grumpy real quick and hiding behind over-sized boyfriend jeans just doesn’t seem so fashionably fun anymore. But the truth is, we just carried a baby for 40 weeks and we can’t expect to “bounce back” overnight.
This post is dedicated entirely to YOU and the importance of easing back into fitness after having a baby. Plus, sleep deprivation combined with a whole lot of coffee doesn’t make us the sanest humans to begin with, so let’s keep it simple. Time is also of the essence so here’s a 5-minute routine you can do at home that can help pave the way to being more comfortable and confident with your postpartum body.
20 x Bodyweight Squats
15 x Butt Lifts (Bridges)
10 x Clams (each side)
Rest 60s and repeat 4 times.
Here’s How to Perform These Moves:
Squat – work your lower body and booty, but also engage your core at the same time.
- Stand with your feet shoulder width apart. You can place your hands behind your head or in front of you to maintain balance (or hold your babe for added weight). This will be your starting position.
- Begin the movement by flexing your knees and hips, sitting back with your hips as if onto an imaginary chair.
- Continue down to full depth if you’re able and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and knees above your ankles. Keep your body tight and push through your heels.
Bridges – target your belly, butt and hips with this #1 move for the new mummy.
- Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Lower to starting position. That’s one rep!
Clams – this popular Pilates move comes highly recommended as it strengthens your hips, works your glutes and your inner thighs!
- Lie on your side with your hips and shoulders in a straight line. Bend your knees so that your thighs are at a 90-degree angle to your body.
- Rest your head on your top arm as it is stretched out overhead. Make sure your neck and head are aligned. Also make sure your hips and shoulders are stacked directly on top of each other vertically.
- As you keep your big toes together, slowly rotate your leg in the hip socket so that the top knee opens. Open the knee only as far as you can go without losing the alignment of your hips. Slowly bring your knee back to the start position.
Try this routine two to three times a week for just 5 minutes. I know there will be times when you would much rather sleep than lift a finger (let alone break a sweat), but your mom bod will thank you later. Commit to these 5 minutes because any type of activity will help improve your energy levels and you will be a happier mother because of it! Good luck and don’t worry, you got this!
Trisha is a mother to mother fitness and nutrition coach from Toronto, Canada. Visit her site NO TUMMY MOMMY and Instagram @notummymommy for coaching, motivation, programs and the cutest mama and mini workout pics.
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