August 30, 2019 at 09:31PM by CWC
When you’re a new mom, it can feel like a Sisyphean challenge to get to the gym between feedings, diaper changing, and bottle cleanings (repeat ad nauseam). But this workout, care of fitness trainer Rahel Ghebremichael, can be done in your living room in 10 minutes flat, giving you an excuse to reclaim those precious moments for the sake of your own self-care.
The best part about this post-natal workout is that you can do it any time, anywhere, with nothing more than your own body weight. There are four moves, each of which you’ll do for 12 reps on one side and then repeat the whole series on the other. It’s, of course, super important to check with your doctor to make sure incorporating a fitness regimen into your day-to-day is all clear after giving birth.
One other important thing to keep in mind, according to Ghebremichael? If you’re just getting back into your routine, you want to pay particular attention to your form to be sure you don’t hurt yourself (which is always important, but even more so now!). And be sure to listen to your body so that you’re moving it in a way that feels good—don’t push yourself past the point of what it can handle.
With that in mind, try this 10-minute post-natal workout you can do in your living room. Do each move 12 times on the left, then repeat on the right.
1. Squat and reach: Stand with your feet hip-width distance apart, thinking about creating a straight line from your shoulders to your toes. Sit back into a squat, keeping your weight into your heels and engaging your core, and push your arms out in front of you. As you stand up, pull your arms in and squeeze your glutes and shoulders. Repeat 12 times.
2. Reverse lunge to curtsy lunge (left): Step your left foot back behind you, in line with your right. Keep your hands in a prayer position or by your side (whatever feels good for you!) and move down into a lunge. Return to start, and step your left foot slightly off to the side of your body into a curtsy position. Do another lunge in this form, then return to start. Repeat 12 times.
3. Curtsy lunge to lateral toe tap (left): Staying in your curtsy lunge position, do one curtsy lunge, and when you come up to the top of the move, extend your left toe out to the side of your body and extend your arms back behind you. Repeat 12 times.
4. Oblique crunch (left): Standing with your left leg slightly extended to the side and a slight bend in your right knee, extend your left arm up and over your head, then crunch your elbow to your knee on the side of your body. Squeeze your obliques as you reach the center position to ensure that they’re the muscle powering the move.
Could you fit 10 minutes of self-care into an otherwise packed day? Here’s how one woman figured out to do exactly that. And if you’re a new mom looking to get back into strength training, check out our complete guide on how to do it.
Author Zoe Weiner | Well and Good
Selected by CWC