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One of my current pet peeves is reading a celebrity interview where a Hollywood mother of young children says her workout is “chasing the children.”

Come on. We all know it’s not.

You have help with the kids and a personal trainer and exercise at least three days a week, and you know it. Stop making other mamas feel like we should have six-pack abs and chiseled deltoids from cruising after toddlers. That said, I workout almost every day and I can vouch for the reality that it’s not easy. It is, however, a priority.

Here are eight realistic tips for any parent who wants to get into great shape, all while the little ones are around.

1. Don’t wait for help.

Sometimes it feels like my husband and I could spend an entire Saturday piggybacking workouts. Actually, we have.

I don’t live by my family or have a baby sitter to help out. These tips have been created out of pure necessity within my life. My most important advice to all moms out there who want to exercise and feel good about themselves? Don’t wait for help. We can do it.

If you can grow a baby inside of your body and can clean up more poop in one day than you thought was possible, you can find thirty minutes a day to exercise.

2. That said, don’t be afraid to ask for help.

Typically, my daily exercise has been completed by the time my husband comes home from work. If I waited for him, I probably wouldn’t workout at all or not to the same capacity because — news flash — it truly is exhausting chasing children. Additionally, he wants to exercise too.

Regardless, there are days when my head is spinning and it takes every ounce of control not lose my temper. It’s days like these that I give the kids to him while I work out. Everyone needs help sometimes, and it’s absolutely true that being a stay-at-home mom is an incredibly demanding (and rewarding) job.

3. Give yourself a break.

Realize that while “chasing children” isn’t enough, we’re at a stage where we likely won’t get as much exercise as we want — and that’s OK.

I’m one of those people who could (and has) exercised for hours a day, given the opportunity. This, though, isn’t one of those time in my life, especially if I want to be present with my children the way I want to. So I’ve come to accept that on most days, I’m not working out to win races or competitions.

4. Stop using children as an excuse.

Our kids, in my humble opinion, should never be used as excuses for why we don’t take care of ourselves. It’s not true and it’s not fair, so don’t do it.

5. Exercise early in the morning.

It’s hard to come up with as many reasons for why we didn’t exercise that day if we get right to it. Try as hard as you can to carve out thirty minutes for yourself before or after breakfast.

6. Let kids feel like it’s a team effort for mom to complete a session.

Last weekend, my husband went mountain biking and I didn’t want another day to end before it had started because I was waiting for him to get home so I could work out. So I put the baby down for her nap and took my toddler into the basement with me. True, there wasn’t a lot of room for her to play in my workout area, but she had two of her favorite books and was ready to help Mama count out her reps.

When I finished a set, we high-fived and yelled, “Go team! We did it! Hooray!”

7. Acknowledge that watching mom exercise isn’t the most fun, but there are rewards afterward.

One of the main reasons I exercise in the morning is that it impacts my mood for the rest of the day. I’m also honest with my children that mommy works out because while it does take time away from the beginning of our day, it makes mommy much more patient and fun for the whole day after. Kids may have limited ability to understand a verbal explanation like this, but the proof is in the pudding.

8. Know that rewards might be delayed.

One day, I hope my kids remember how I had to work at staying fit while they were little, and that this helps them develop a healthy attitude about exercise and the priority we should place on it.

For me, it’s a problem to have an attitude of “I don’t have time” for exercise and caring for ourselves in front of my kids.

I’m raising two daughters, and I want them to grow up with healthy body images and to know that I value myself as a human outside of being their mother. Staying active and keeping my body limber and strong are some of the easiest ways I can think of to work toward this otherwise challenging goal.

At the end of the day, I workout largely so that I can chase my children — staying healthy and in shape for a lifetime with them is one of my best motivators.

But my biggest motivator is simple: I want to feel good and treat myself with love, and exercise is just one thing that everyone should be trying to squeeze in every day. Some people might think that stay-at-home moms have it easy, that there’s no reason for us not to exercise.

But, moms, we know it’s not that convenient, right? So here’s one last tip: be patient with yourself. Know that being in your best shape doesn’t mean looking like someone else.

After all, we are raising tiny humans, and they do see and emulate our behavior. Make sure your workout time is adding to your self-esteem and your self-care rather than detracting from it.

Most importantly? Give yourself a huge hug for working so hard to take care of yourself in front of your kids.

The Busy Mom’s Exercise Schedule

Stephanie Rausser

Call us crazy, but when it comes to reading advice about staying fit as a parent, the experts we want to hear from are moms who are making it happen. These fit moms find a way to workout even when it seems impossible, so we asked them to share their stories, secrets and best exercise tips so you can to.

RELATED: Best Workout Apps and Streaming Services for Busy Moms

“I commit to exercising at the office.”

Eliza Belle, mom of Marley, 4, and Avery, 2

My Story: “The commute to my office is an hour and a half each way, and once I’m there, I’m always at my desk or in a meeting. Sitting all day is exhausting, but I found it was impossible to fit in exercise before or afterward, especially because my husband is out of town for two weeks each month.”

How I Worked it Out: “At least three days each week, I exercise at work. In the midafternoon, when my phone alarm starts to play “I Like to Move It,” off comes my blazer and on go my tennis shoes. My office is on the sixth floor, so I go up and down the stairs, walk around my floor, or do squats and push-ups with my office door closed for ten minutes. I love that I don’t have to get up even earlier than I already do and that I have time to spend with my little ones once I get home. If I count the evening walks we take around our neighborhood, I’m fitting in four to six hours of exercise each week.”

Why I Make Time: “These days, if I don’t get up and move away from my desk, I feel sluggish during the day. Exercising at work also helps me sleep better.”

My Top Tips:

  • Be prepared. “I keep deodorant, a change of clothes, hair products, and a towel at work so I can get my workout in, yet still present myself professionally.”
  • Make new opportunities. “On long days when I can’t fit in my usual workout routine, I do squats or calf raises while on conference calls, or I sit up straight and squeeze in my core during meetings.”
  • Forgive yourself. “I know I wasn’t born with a workout gene! I give myself permission to miss a day every once in a while, but I push myself for the greater reward: feeling and looking good, and being stronger for my loved ones.”

RELATED: Jillian Michaels’ One-Minute Workout for Busy Moms

“My kids are my workout buddies.”

Chrissa Benson, mom of Brockston, 4, and Maddix, 2

My Story: “My husband is a Marine serving in Afghanistan. When he was home, I could go to an early-morning barre class or out for a run, but after he was deployed, my workouts lost all structure. We don’t have family nearby, so I’m really raising our two kids solo.”

How I Worked it Out: “I can’t do 30 to 60 minutes like I used to. Instead, I move my body when I’m with my kids. I do squats at the park, planks when we play trains, and triceps dips while we chalk up the driveway. I’ll even squeeze in a lower-body barre sequence at the bathroom counter while the boys take a bath. They also love when I turn up Bruno Mars and we have a dance party in our living room. It’s a great cardio blast!”

Why I Make Time: “The deployments are hard, and exercise helps my anxiety tremendously. Even if there’s a lot on my plate, I’ll commit to five minutes of movement, and it almost always leads to more. When I’m strong on the outside, I feel like Wonder Woman on the inside. That mentality has gotten me through days when I wanted to curl up and cry.”

My Top Tips:

  • Don’t psyche yourself out. “Before you think about the reasons not to be active today, just do it.”
  • No equipment? No problem. “Stationary exercises like push-ups, planks, or crunches are easy to throw in throughout the day.”
  • Bring the baby along. “Buy a jogging stroller. You can also do walking lunges and squats while wearing your baby.”

RELATED: 15 Minutes to Firm Workout

“I found my squad—and they motivate me.”

Charne Greene, mom of Grace, 11 months

My Story: “Before I had Grace, I didn’t have to work out to maintain my figure, so I wasn’t interested in making exercise a habit. That changed after I became a mom, when two months postdelivery, I found myself 20 pounds overweight—and nursing didn’t seem to be helping. But getting into the routine of exercising was about more than fitting into my clothes. I realized that my athletic husband shouldn’t be Grace’s only role model for living an active lifestyle. I wanted to instill good habits in my daughter too.”

How I Worked it Out: “A friend told me about Stroller Strong Moms—a workout group that incorporates kids and strollers. Three or four mornings a week, Grace and I meet moms at a park for an hour-long class. We do body-weight exercises like burpees, squats, and lunges; use hand weights; and go on runs. Afterward, the moms chat while the older kids play. These days, whenever I have a problem, I come to these women.”

Why I Make Time: “It’s not easy to be confident when none of my old clothes fit. I really enjoy working out now, and emotionally, I feel stronger too. After Grace is old enough to go to school, I’ll have what all the moms call Empty Stroller Syndrome—I’ll still bring my stroller to class to carry my weights, even if I have no child in it!”

My Top Tips:

  • Partner up. “Finding moms with similar goals helps you hold each other accountable.”
  • Look your best. “A cute new outfit makes you more excited to work out. The occasional bribe works too. If I’m really having an off day, I like to motivate myself with Starbucks.”
  • Follow fit moms. “Seeing other people’s transformations on social media is motivating. On days when I miss a workout, I also turn to people I follow for workout inspo.”

RELATED: 7 Essential Workouts to Make You a Stronger Mama

“I get up early. Like, really early.”

Jennifer Mazzoni, mom of Rose, 3 years, and Grace, 18 months

My Story: “During my pregnancy with my second daughter, Grace, I had a lot of pelvic pain and had to stop practicing yoga, which I’d been doing for years. I really missed it and planned to start back up as soon as possible, but the pain took a long time to subside. When I was finally ready, getting to an early-morning class at a yoga studio was impossible since my girls woke up at 6:40 a.m.”

How I Worked it Out: “Every morning, I get up at 5 a.m. and practice yoga in my bedroom. (I go to bed at 9 p.m. to make sure I get enough rest.) I set up a calming meditation space with my yoga mat, yoga props, and flameless candles. I practice to different YouTube videos so I don’t get bored, and then I meditate for 20 to 30 minutes.”

Why I Make Time: “I do have mornings when I think, ‘Ugh, I’m too tired!’ But most days, I push myself. I enjoy my time with my girls more when I’ve had ‘me time’ early in the morning.”

My Top Tips:

  • Find your space at home. “It should be private and quiet, even if it’s a corner in your bedroom. A decorated space is also a great visual reminder.”
  • Start small. “Meditate for just one minute each morning or evening for a few days, then slowly increase your time. It’s less overwhelming.”
  • Get guidance. “Until you feel comfortable practicing yoga and meditating on your own, it’s helpful to follow a guided practice. The Insight Timer app has free meditations, and I love trying out new yoga videos on YouTube.”

RELATED: Fitness Model Mom Reveals Her Impressive Six-Pack Ab Workout

“I wrote fitness into the rules of my life.”

Alena Gerst, mom of Gracie, 5, and Clark, 3

My Story: “I didn’t have to prioritize exercise until I had kids—before then, it was just how I lived my life. I biked to work, jogged and played tennis with my husband, swam regularly, and took at least one yoga class a week. But after kids, parenting sapped my energy to do most things beyond working and dealing with all my obligations at home.”

How I Worked it Out: “For starters, I put a foldable treadmill in my bedroom and made a rule: If there’s a TV show I want to see, I have to watch it on the treadmill. I have absolutely extended workouts because I didn’t want to stop watching The Crown. When I discovered a Pilates studio in my office building, I began scheduling a weekly class between clients. I also often use my lunch break to get in a quick swim at a nearby pool.”

Why I Make Time: “My parents are in their 70s, and they still hike, swim, practice yoga, and cycle. I want my kids to see me making that same effort to take care of my body and have fun while doing it. Plus, if I skip more than two days of working out, I’m irritable. Caregiving is rewarding, but it’s also demanding.”

My Top Tips:

  • Be with the kids first. “I try to get on the treadmill after we’ve spent a lot of time together. That way they’re less likely to come looking for my attention.”
  • Go with the flow. “Even if I’m very tired from the rigors of parenting and life, I just get in the pool and keep moving, no matter how slow I need to go.”
  • Keep your sense of humor. “Once I paid for a Pilates class but forgot a change of clothes, so I did it in my work clothes. No big deal!”

RELATED: The Mommy-and-Me Workout

  • By Stephanie Booth

Parents Magazine

I remember it vividly. My husband kissed us good-bye, and as the door closed behind him, I stood there half-smiling/half-terrified with a toddler weaving figure-eights between my legs and a fussing infant in my arms. Rain tapped on the windows. I heard his car engine start and pull away. And at that moment it happened. At that moment, I officially became a stay-at-home mom. The letters SAHM stamped on my forehead.

I looked at the clock: 8:32am. Now what? Panic. What am I going to do all day with an infant and a two year old all by myself? I fumbled through the closet with my free hand to grab the play dough bin. Okay….I got this….I can do this….(insert jovial wink and smile). When I was teaching I managed a classroom of 25 kids, I should certainly be able to manage two, right? At 8:54 he was done playing with play dough. Wait, what?? Three hours until lunch, four hours until nap time, 11 hours until my husband returns home from work (if I’m lucky). Holy crap. I need a plan. A survival plan.

Related: 25 Ways You Know You’re a Stay at Home Mom

Three years and another kid later, I have a handle on this SAHM thing, but it wasn’t always this way. What do SAHMs do all day? We work our asses off, dressing, cooking, feeding, cuddling, playing, comforting, rocking, changing, disciplining, cleaning, correcting, laundering, teaching, driving, encouraging, supervising and sometimes we even squeeze a meal in for ourselves…. standing up most likely. This job is no joke. It’s grueling. It’s lonely. It’s never-ending. But most of all, it’s special. In an effort to make the most of my days at home with the kids, I’ve figured out a few things that work. Here are 8 survival tips for stay at home moms:

1. Make a plan the night before. Don’t wake up and think, “Oh, I wonder what we should do today?” When you have a kid hanging on your leg whining for breakfast, while the other one needs a diaper change, and the other one NEEDS you to change the channel, you don’t have time to figure out the local happenings and/or who is around for a playdate. Do it the night before when they are sleeping.

2. Get out of the house. If you stay home all day you will go insane. Your kids will go insane and your house will be insanely messy. Even if you just go outside, GET OUT of your house. Get fresh air; see fresh faces. And yes, the supermarket counts. And so does Target. God bless the person who invented car-carts.

3. If it’s free, you should be there. Be “in the know” of local, free activities. Locate every playground within a 10 mile radius of your home. Oh, and libraries……Libraries are my new best friend. I never thought I’d say that. Storytime = one hour of your day that you don’t have to do anything except take videos of your kid singing “The Wheels on the Bus ” and make sure the snotty kid sitting next to you doesn’t snot on your kid… or you.

4. Don’t be afraid to give out your number. That’s right. Pick up other moms. Trust me, they are dying to be picked up. A stay-at-home mom can never have too many mom friends. You know that blonde at the playground? Or the brunette at your mommy-and-me class? Or what about the red-head who lives in your neighborhood?…..Yep. They all want to be picked up and they all want to be your friend. So call them and say, “Hey, so I was thinking our kids could have a playdate if you’re interested??” Translation: I was hoping you are able to come over with your kid to distract my kid from me for a hot second so I can have an ounce of adult conversation. Yes, you will likely talk about nap schedules, and your kids’ eating habits, and midnight wakings, but it’s okay. She is an adult capable of speaking in full sentences, she can wipe her own nose, and get her own drinks. Mommy friends are essential.

Related: Becoming a Stay at Home Mom

5. Exercise. I don’t exercise to be skinny or to be in shape or whatever. I exercise because it is the only time in my day that I can complete a thought without interruption. I don’t get to exercise every day. In fact, I have to pay a babysitter if I want to workout during the week, but it is worth every penny. No exercise = no time to think = trouble sleeping = stressed out mommy = unhappy kids = bad. No babysitter? Stick your kids in the jogger or do a yoga video during nap time. In the words of Tim Gunn, “Make it work.”

6. Do something for yourself once per week (at least). Being a SAHM is as full time as jobs can get. There are no sick days, there are no lunch breaks, there are no 4pm latte excursions….unless you happen to be driving and pass a Starbucks drive-thru. After you settle the who-gets-what-cakepop-debacle, turn the music up, breathe deep and enjoy that much-needed espresso. Need more? Leave your kids with your husband, the grandparents, an aunt, or a babysitter and go get a manicure and don’t feel bad about it even for a second. Your kids will be fine and they need a break from you as much as you need a break from them.

7. Break the rules. YOU are the boss. Whatever YOU say goes. So your kids want to wear pj’s all day? Fine by me (and less laundry). Skip school and go to a kid museum? Why the heck not! Ditch the nap to meet friends for ice cream? Of course! How many people at the supermarket tell you, “They grow up so fast….(big sigh)….” These are WISE people! Listen to them. Break the rules (once in a while) and live in the moment.

8. Make the time you spend with your kids count. Being a SAHM is a special thing, but eventually it will expire. Eventually you will either go back to work or your kids will be all grown up. Be a kid again. Get on the floor and play. Go outside and run around silly. Put on some music and dance. When possible, try not to worry about the cooking and cleaning. Try…..I know this is hard. This is really hard for me. But whenever I let go of those things and focus on enjoying my kids, you know, “let loose” a little, I never regret it.

Delicious Dairy Free Ranch Dressing -Whole 30, Paleo

No matter the ages or stages of having children, every mom can feel great, and be a role model for active, healthy living to her family.

Welcome to Moms Can Be Fit! I am so glad you are here. As moms we wear many hats, often all at the same time; boo boo kisser, nightmare chaser, maid, chauffeur, and chef. Our greatest blessings (yes…those little people in your home) can bring us abundant joy AND drain our energies of anytime left for ourselves! However, there IS hope! You can be the mom who gets on the floor to play with your kiddos and still has energy left in the day for you. I hope you’ll stick around a bit, visit the blog and get to know me and other fellow moms better! On my blog you’ll find practical tips & tricks I personally apply in my home as well as healthy recipes the whole family will enjoy. You CAN reclaim your health while maintaining your sanity as a mom!

If you want to go a bit deeper with me, take a look at the coaching opportunities I have available to you. As an Integrative Health Coach, I get the privilege of helping my clients achieve optimal health and happiness in areas they have struggled on their own! Together, we dream big and plan well so that you can live the life you’ve always wanted to live!

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Mothers are so important, aren’t they? Being a mother is perhaps one of the toughest tasks to undertake. Mothers need to make sure that their children get what they want. The baby needs to be fed. He/she needs to be cleaned up properly. Every single time a baby weeps, the mother is always there to comfort him/her. So, it certainly would be no overstatement to say that a mother does whatever she can in order to ensure that her children get the best possible care and protection.

Times have changed, and so have the mothers. Today, mothers are redefining motherhood. Gone are the days when mothers used to be an embodiment of love and sacrifice. Contemporary mothers are a symbol of never-ending strength, hope and firmness.

Mothers want their children to be self-reliant. Men in Police Uniforms will not always be there to protect their kids Therefore, they want their children to stand up for themselves. In order to ensure the same, mothers can be seen paying a lot of attention to fitness. If mothers are fit, they will ensure that the entire family stays fit.

Here is why we need moms who are fit and active:

Fitter moms manage things well

It goes pretty much without saying that a fit mother will be able to manage things in a better way. A fit mother gets better at managing things with each passing day. A physically fit mom can get more out of each passing moment. This helps them to manage their workload in a much better way than usual. As a mother, if you can derive more out of each moment, then you will be able to use time and energy judiciously.

They are less likely to get stressed out

Yes, that is right. Mothers who are fit are less likely to get stressed out. Workload management plays an important role in ensuring this. Such mothers take out time to relax and rejuvenate. This allows them to work for long hours without getting worn out. If you happen to be a mother, then make sure that you take good care of yourself. Exercise regularly and go for a healthy diet. This will help you keep tension and stress away.

They can keep obesity and other diseases at bay

Moms who do not workout regularly are likely to gain weight. In the absence of adequate physical activity, the body does not produce endorphins. When produced in the body, these generate sensations of pain and pleasure. A better work-life balance also allows you to stay fit and active. Spend some quality time with your kids and family. It will help you keep negative thoughts at bay.

Better time management

That is quite obvious. If you can manage time effectively, then you will be able to accomplish a large number of tasks without getting overwhelmed. It is always a good idea to have a schedule in place. Follow the schedule you make. Have time slots for everything. Also, make sure you give yourself enough time to rest.

Involve the kids

Why do everything on your own? Get your kids along and ask them to help. Make them exercise. Set an example for them to follow.

Do keep all of these things in mind if you happen to be a mother. Overburdening yourself isn’t the best way of getting things done. Make sure you exercise and keep yourself up and running.

Stay fit and ask your family members to follow suit.

Fit Moms Share the Relatable and Realistic Ways They Make Time for Workouts

You’re not alone: Moms everywhere can attest that squeezing in exercise-on top of everything else-is a true feat. But you don’t need to be a celebrity mom with a trainer and a nanny to keep up with your postnatal workouts. These badass moms discovered useful ways to fit a little cardio and strength training in a crazy-busy schedule. See what works for them, and we have a feeling it’ll work for you, too.

“I work with my daughter’s schedule.”-Kaitlin Zucco, 29

My husband and I were frequent gym-goers before we had our daughter, but that completely stopped when she was born. After going back to work and having her in daycare full-time, I couldn’t bear the guilt of dropping her off again so that I could work out. It wasn’t until I saw another mom working out at home that I decided I could make fitness a reality without daycare being part of the equation. (Whoa-this mom turned her entire house into a gym.) Now, we make sure she goes to bed at the same time every evening, and as soon as she’s safely sleeping, we head straight to the basement to work out. I found that by keeping my daughter on the same schedule, it helps to keep me committed to my own exercise routine.

“I involve my kids in my fitness whenever I can.”-Jess Kilbane, 29

I found a workout group that I can bring my kids to, so I can make mama friends while exercising. The instructors are certified in prenatal and postnatal fitness, so they really understand a mother’s body and what it needs. I also found a passion for running. I usually put on a podcast or audiobook in one ear and head out with the jogging stroller (although sometimes you’ll see me blasting The Wiggles to keep my kiddos happy!).

“I started an online community of moms that hold each other accountable.”-Sonya Gardea, 36

As a mom, it’s tough to get to the gym with everything that’s involved: loading everyone into the car, driving there, unloading, then, if I’m lucky to have a gym or studio with a built-in babysitter, dropping the kids off while I go exercise. I quickly learned home workouts were the best option for me, but I still needed the accountability of a group setting. So, one of my best friends and I decided to make a private Facebook group for moms who want to stay fit. (BTW, have you joined the #MyPersonalBest Goal Crushers group on Facebook?) We come up with a new exercise theme every month (think: yoga or running) to keep things fresh and fun for everyone. We check in with each other, share our struggles and successes, but most importantly, empower each other to continue on our fitness journeys. The discipline, support, and accountability is everything. If you can’t find an existing group of fit moms, start your own!

“My kids know about mom’s special workout time.”-Monique Scrip, 30

I set out my workout clothes and shoes the night before, then exercise first thing in the morning before the chaos begins. The kids know that if they get up before a certain time, they’re supposed to go back to bed so mom can have “her time.” I’ve even heard them whisper, “Leave mom alone, she’s trying to work out.” They know that it’s a little bit of time I have to myself where the rest of the day is all about them. My boys are so sweet to respect my workout time, and I know that staying active gives me the energy I need to serve them throughout the day. By having my kids in the loop with my fitness routine, they help hold me accountable but also relieve any guilt I might have about making time for myself. Plus, I know I’m a better mom because of it.

“My daughter joins me for my workouts.”-Natasha Freutel, 30

When she was younger, I did a lot of “babywearing” workouts with her at home. I put her in the baby carrier and did a series of squats, lunges, and arm exercises. She loved that she was held close-and I loved the burn from carrying the extra weight. Now that she’s 3, I try to incorporate her into my home workouts by having her do the exercises with me. She’s excited that she gets to “play” with mom, even if my playtime includes burpees and squats.

“I alter my workouts with each stage of motherhood.”-RaeAnne Porte, 32

As a new mom, I used to work out as soon as we put our little guy down for the night. That only lasted for a short time, though. I’m naturally a morning person, so at the end of a long workday, I was just too tired. Now, with my son sleeping through the night, I can exercise in the morning. I wake up, pump, work out, get ready for the day, then feed the baby before heading to work and daycare. On the weekends, I adjust my workout time to fit with what my family is doing, whether that’s visiting with friends or grocery shopping. Bottom line: There’s a lot to juggle as a mom, and we need to give ourselves some grace. If you can’t fit in a workout or it only lasts a few minutes, that’s OK. You can always try again tomorrow.

  • By By Jenna Jonaitis

My Busy Mom Workout Schedule: How I’m Finding Time to Exercise

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It’s no secret that developing a sustainable workout schedule can be quite a challenge for a busy mom.

Taking care of kids, working, running a household, putting out fires – figurative or literal – takes lots of effort and time.

Add to this the fact that there are only 24 hours in a day, and we’re often left wondering where to find time to sit on the couch for more than five minutes – let alone get half an hour for a decent workout.

(This post has been sponsored by adidas. All opinions are 100% my own.)

I’ve always stuffed my day-to-day schedule to the brim, but ever since my daughter was born almost two years ago, I often feel like I hardly get a chance to catch my breath between all of my daily to-do’s.

Yet I knew from the early days of becoming a mom that I was going to find time to exercise, no matter how hard it was going to be. It took me about 3 months to figure out my postpartum fitness routine and start working out regularly.

A year into parenthood, I summed up my experience of working out after having a baby here on the blog. Now that another year has almost passed and a lot of things have changed, I feel like another entry is needed in my diary of a fit mommy.

My Busy Mom Workout Schedule: How I’m Making It Work

As a busy mom, I needed to figure out a workout schedule that I could sustain long-term.

In my search of workout tips for busy moms, I browsed through various fitness mom blogs. Most ideas for workouts for moms with toddlers were targeted towards either full-time working moms or stay-at-home moms, but my situation was a combination of both and thus more complicated.

Challenges I Was Working Around

– I was at home with a toddler who wanted to have all attention focused on herself – that meant, forget about ever finishing that set of reps;

– Short days and long nights during the cold time of the year – I didn’t feel comfortable going for a run when it was dark outside, yet that’s the only time my husband was home from work, and able to watch baby J;

– I didn’t have an opportunity to go to the gym – my local gym doesn’t have childcare, and I didn’t have any friends or relatives willing to watch baby J while I was at the gym;

– My baby-free time also happened to be the time I worked or did whatever needed to be done around the house. Devoting an hour of that time to exercise meant taking longer to finish my projects, making less money, and/or having a messier house.

– I had a less than optimal sleep schedule – I was still breastfeeding baby J and getting up once or twice during the night to nurse her. That often left me too tired to work out in the morning.

My Goal

I was trying to come up with an exercise schedule of lifting weights and running 3-4 times a week. Each workout session needed to be fairly short (ideally, letting me exercise and take a shower afterwards all within an hour). Also, my busy mom workout schedule needed to be sustainable – I didn’t want to burn out within a few weeks.

In addition to this, I wanted to make sure I enjoyed doing my workouts. After all, life is too short to engage in activities we dread.

How I Got There

When baby J turned one, she started going to daycare two mornings a week. I used those hours to go back to work at my old job (I also did that job from home for a year before baby J started daycare – don’t get me started on how complicated that often was!).

Baby J’s daycare days were on Mondays and Thursdays. That allowed me to do my workouts on Tuesdays and Fridays around 8:30 am. At that time, waking up to work out earlier was out of the question because I was still getting up once or twice a night to breastfeed.

My exhaustion from little sleep and otherwise busy days kept me from making any kind of big fitness plans. Those two workouts a week were just enough to let me consider myself a “fitness mom”.

I didn’t care much for running either, especially when the winter arrived. Even though cold weather isn’t much of a deterrent for outdoor running here in the Northwestern Washington state (our temperatures rarely go past freezing), short days and long nights meant that running in the evening after my husband got back home from work was out of the question.

On Alina: adidas Originals crewneck sweatshirt; adidas Run It 3″ shorts. On baby J: Switch 2.0 toddler shoes.

After New Year’s baby J’s daycare expanded to three mornings a week. Now I dropped her off on Mondays, Thursdays and Fridays, and headed to the office until noon. Then I picked her up, brought her home, gave her a snack, put her down for a nap, and sat down to work again.

I was still able to do exercise on Tuesdays, but Fridays now were out – unless I wanted to wake up way before the crack of dawn to get my workout in.

Yes, I knew that a lot of busy moms work out that early. But since I already hated waking up at 5:50 am on my work days (after having gotten up once or twice to nurse baby J during the night), I was in no hurry to start doing that myself.

For a little while, I was doing my Friday workouts when baby J and I got home after daycare/work, and she went down for a nap. But that meant that I had one less afternoon to get any work done. Unless I wanted to stay up and work in the evenings after baby J’s bedtime, I didn’t want to sacrifice my Friday afternoons.

By mid-April the days got longer, the weather was nicer, and I started thinking about running again. At first it seemed impossible – where the heck was I going to get even more time and energy?

Thankfully, there was one major change. Baby J finally stopped breastfeeding (I summed it all up in my post about our vegan breastfeeding experience). Within a couple days, she started sleeping through the night.

I finally started getting my sleep too – yay! That alone improved my energy levels, and made me want to exercise more.

I wanted to continue doing my at-home mommy exercises twice a week because I enjoyed them, and run at least twice a week because I wanted to improve in my running.

To make things realistic, I knew that these four exercise sessions would have to be fairly short, or otherwise I’d crash and burn in no time.

Also, with three days of working in the office every week, I finally had to embrace waking up earlier, even before work, if I wanted to get my fitness in.

After some planning and shuffling days around, I finally developed my workout schedule that now works for me as a busy mom.

My Mom Workout Plan

  • Monday – waking up at 4:55 am to work out; going to work
  • Tuesday – off from fitness and work
  • Wednesday – waking up at 6:10 am to run; off from work
  • Thursday – waking up at 4:55 am to work out; going to work
  • Friday – off from fitness; going to work
  • Saturday – waking up at 6:15 – 6:30 am to run; off from work
  • Sunday – off from fitness and work

Most of my workouts last about 40 minutes, with 10 minutes warmup/cooldown, and 4 rounds of exercises with dumbbells, a kettlebell, or my bodyweight (here’s what my home gym setup looks like).

Most of my runs are between 2 and 3 miles. I feel like I could go longer, but I rarely have a lot of time for extra distance because I have to be back home and shower before my husband leaves for work.

My current challenge is to start going to bed earlier. A few nights a week I stay up to work after baby J goes down to sleep, and too often those nights happen before my early wake-ups.

So on busier weeks when I have too much going on or stay up working late, I follow a simplified version of this schedule: working out on Mondays and Fridays before work, and running on Wednesdays. This means that I skip my Saturday morning run, but at least I get to sleep in a little longer, which feels so nice after a busy weeks.

I don’t know if it will ever be possible for me to get a full eight hours of sleep a night, but anything over six and a half hours is my goal now – even if it means that I’ll have to work less.

Results

I’ve been following my workout schedule for about 3 months now, and I’ve noticed an improvement in my endurance, strength and energy as I’m chasing after my very active toddler every day. Of course, I feel much better if I’m also getting enough sleep – otherwise gallons of coffee have to come to the rescue 🙂

Another bonus – my anxiety has gone down quite a bit. I can’t say for sure what helped most (regular exercise, getting more sleep, or my hormones finally leveling off after I quit breastfeeding), but I’m definitely enjoying it.

So hopefully my experience of building my busy mom workout schedule helps you in finding your own opportunity to stay active!

Thank you adidas for sponsoring this post! As always, all opinions are my own.

If you know anyone who would enjoy this post, please share it with them! And stick around for more awesomeness – subscribe to Vegan Runner Eats to receive notifications about the latest posts, or follow the blog on Facebook, Twitter, and Instagram!

Simple & Effective Workout Routines for Women Over 40

Workout routines for women over 40 don’t have to be grueling, difficult, or something you dread. In fact, just the opposite is true when you have the right workout routines for women over 40 in place.

The Fit Mother Project provides just that – simple workouts that are fun and yield real results for women over 40 and beyond. You’ll be surprised at how easy getting and staying in shape really is! The best part is you can do some of the simplest, most effective fat-burning exercises from the comfort of home.

Questions About Creating a Workout Routine for Women Over 40

Before you begin a new workout routine for women over 40, check in with your doctor to determine if you have any exercise limitations based on your health or possible injuries. If so, you may have to modify strength training workouts to fit your needs.

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Here are some answers to common questions you may have about beginning a new workout routine for women over 40:

How Often Should I Work Out?

A good workout goal for women over 40 is to get in at least 30 minutes of exercise most days of the week. The Dietary Guidelines for Americans 2020 recommend adults get at least 150 minutes of exercise weekly, and 300 minutes of moderate-intensity exercise each week to achieve more extensive health benefits.

Which Workouts Should I Choose?

The best workout routines for women over 40 are those you change up regularly. In other words, avoid doing the same workout day after day – especially two days in a row.

While cardiovascular exercise is important for women over 40, resistance training is equally beneficial to maximize your health and burn fat.

That’s because muscle mass tends to decline with age, but is what keeps your metabolism high and your body shape defined.

Examples of resistance training workouts include using your own body weight, lifting weights, and using resistance bands.

How Many Sets and Reps Should I Do?

The number of sets and reps you should complete if you’re over 40 depends on your fitness goals. The American College of Sports Medicine (ACSM) provides the following sets and reps recommendations for resistance training in adults:

  • To build strength, ACSM recommends doing 2 to 6 sets of 8 – 12 reps with 1 – 3 minutes of rest between sets.
  • To boost muscular endurance, ACSM suggests completing 2 to 4 sets of 10 – 25 reps with 30 – 60 seconds of rest between sets.

A good rule of thumb is to aim for 3 – 5 sets of 10 to 20 reps, and gradually increase your weight to boost strength and muscle definition.

Sample Fat-Burning Workout Routines for Women Over 40

The following are examples of fat-burning workout routines for women over 40 that yield fast results, without taking up a lot of time from your day. Mix and match these and other workouts to achieve your desired results. In other works, change up your routine regularly to get and stay as tight and toned as possible.

Upper Body Circuit Training Workout

Super setting upper body workouts, or taking little or no breaks between sets, reduces time spent working out and is an excellent way to drop excess weight and body fat.

Be sure to complete upper body stretches before you get started. Consider the following upper body circuit training routine to tighten and tone your arms, back, shoulders, chest, and abs.

3 – 5 sets of:

10 – 20 pushups OR dumbbell chest press

PLUS 1 minute of jumping jacks between sets

3 – 5 sets of:

10 – 20 biceps curls with dumbbells

PLUS 1 minute of plank holds between sets (pictured on the left)

3 – 5 sets of:

10 – 20 triceps extensions or bench triceps dips with dumbbells

PLUS 1 minute of mountain climbers between sets

3 – 5 sets of:

10 – 20 dumbbell bent-over reverse flys or reverse flys on a bench

PLUS 1 minute of rope jumping between sets

End your workout with:

1 – 2 minutes of Russian twists with a dumbbell or medicine ball

Modify the upper body workout above to use resistance bands or very light dumbbell weights initially, and increase the amount of weight you lift as you become stronger. If you have to take breaks during each super set, it’s okay! Don’t overdo it, especially when you first begin a new workout routine.

Lower Body Circuit Training Workout

When working your lower body, use the same concept as the upper body circuit training workout above: super set cardio exercises with strength training exercises (with little to no rest between sets) to achieve the best possible fat burning results. Don’t forget to complete lower body stretches before you begin. Consider the following lower body workout routine for women over 40:

3 – 5 sets of:

10 – 20 dumbbell box (or chair) step-ups

PLUS 1 minute of jogging in place between sets

3 – 5 sets of:

1 minute of walking dumbbell lunges (pictured on the left)

PLUS 1 minute of rope jumping between sets

3 – 5 sets of:

10 – 20 dumbbell deadlifts

PLUS 1 minute of jump squats between sets

3 – 5 sets of:

10 – 20 dumbbell squats with kick backs

PLUS 1 minute of lying leg raises between sets

End your workout with:

1 minute of wall sits (keep your thighs parallel with the floor)

2 minutes of sit-ups or crunches

Stretch your leg muscles at the end of each lower body circuit training workout.

Total Body Circuit Training Workout

Numerous functional exercises tighten and tone your entire body at once, saving you time. Super set the exercises below as best you can but take breaks between sets as needed, especially if you’ve never done this type of workout before.

3 – 5 sets of:

10 – 20 medicine ball squats to overhead lifts (or throws)

PLUS 1 minute of burpees between sets

3 – 5 sets of:

10 – 20 power cleans (using a barbell if you have one)

PLUS 1 minute of high-knees in place between sets

3 – 5 sets of:

10 – 20 box jumps

PLUS 1 minute of dumbbell OR kettle bell lateral and front raises (pictured on the left) between sets

3 – 5 sets of:

10 – 20 bent-over dumbbell rows OR renegade rows

PLUS 1 minute of alternating jumping lunges between sets

End your workout with:

1 – 2 minutes of side planks (30 – 60 seconds on each side)

1 – 2 minutes of straight arm planks

If you can’t do planks for 1 – 2 minutes at a time, it’s okay! Take breaks as needed or complete 15 or 20 seconds of a plank hold initially until your body adjusts to this exercise.

Interval Training Cardio Workouts

Studies show you can burn a surprising amount of fat in significantly less time doing interval training vs. continuous cardiovascular exercise. That means instead of biking or jogging at a continuous pace, combine shorter sprints with slower recovery periods during cardiovascular workout routines for women over 40.

Whether you choose swimming, jogging, rowing, cycling, walking, or using an elliptical or stair climber machine, try the following interval-training strategy:

  1. Begin with a low-intensity, 5-minute warm up
  2. Push yourself at a high intensity for 30 – 60 seconds
  3. Reduce your intensity for 1 – 2 minutes
  4. Alternate between low and high intensity bouts for about 20 to 30 minutes
  5. Cool down for 5 minutes

Don’t forget to stretch when you’re done with your interval training workout!

Kickboxing

Kickboxing is an excellent fat-burning exercise for women over 40, as it tightens and tones your legs, butt, arms, and abs so you can drop weight and boost muscle definition.

Find a kickboxing class at your local gym, try kickboxing videos, or use your own kickboxing moves at home to change up your usual workout routine. Alternate between various kickboxing movements, such as:

  • Front kicks
  • Side kicks
  • Back kicks
  • Roundhouse kicks
  • Jab punches
  • Uppercut punches
  • Speed bag punches

Use a punching bag if you have one, but if not you can still complete the same movements to burn fat and increase muscle definition.

Yoga

Yoga is a more relaxing workout you might choose on days you’re tired or on rest days. Yoga workouts help relieve stress, which is important for your mental health, and increase strength and flexibility.

It’s also a calorie-burning workout that boosts your metabolism. For example, a 155-pound adult expends about 150 calories in just 30 minutes doing yoga. Examples of 10 simple yoga poses to get you started include:

  • Child’s pose
  • Warrior 2
  • Reverse warrior
  • Tree pose
  • Chaturanga
  • Cow pose
  • Downward facing dog
  • Rag doll
  • Chair pose
  • Prayer twist

Other basic yoga poses include bridge, cat, garland, and cobra poses. Hold each pose for at least 20 seconds initially, and work your way up to holding positions for 2 to 3 minutes at a time.

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How to Fit in Exercise as a Mom

Welcome to Mom Motivation Mondays where weekly contributing writers share their motherhood experiences to encourage you to find the joy in being a mom.

{This week: Post by Jaimi}

I have struggled with how to fit in exercise as a mom since having my second child. Her nap schedule never fit into a regular pattern, and we did not have a good neighborhood for going on walks. With the twins, the story was the same. Breastfeeding twins meant that was my full-time job. I didn’t really worry too much about fitting in regular exercise until they were 6-8 months old. It felt like a workout to care for 4 kids, and with the lack of sleep, I really did not need to push my body farther just to lose the excess baby weight.

If you are breastfeeding, I would strongly urge you to not workout too hard after having your baby. A little bit of extra weight helps with supply-as I talked about in this post of my breastfeeding tips. However, figuring out how to fit in exercise as a mom of an infant, toddler or older kids is important. Moderation is key, and these simple ways to fit in exercise will help you feel better about yourself and your time at home with your children.

Exercise is a great me time activity that you can do with your children, at home, without having to pay for childcare. Of course, some moms just need to get out and use their local gym to really feel like they are getting in a good workout. You don’t have to go this route, though. This list of ideas for fitting in exercise as a busy mom will help you fit in your workout, me time, and set a great example of health and wellness for your children.

  1. Fit in exercise in simple ways whether you are the mom of a newborn or school age child. These 8 tips for getting fit are great ideas for fitting in exercise at naptime.
  2. Streaming workouts helps keep your exercise options interesting so you don’t get bored and you can pick a workout that fits into any small or large window of time that you have.
  3. Exercise inspiration in the Complete Guide for Stay-at-Home Moms is shared by SAHMs who have found creative ways to fit in exercise as a mom.
  4. Chasing the kids outside keeps the kids and I moving in the evenings and helps us all feel more balanced even during my husband’s deployment.
  5. Combine exercise and me time so you are recharging and accomplishing your fitness goals is a great way to maximize your time at home.
  6. Create a balanced approach to health by combining exercise and healthy recipes. You can find these healthy lifestyle ideas all in one place.
  7. Playing with the kids in the backyard for an hour or more works! These ideas to keep them (and you) moving and burning energy are easy to fit in any time of day.
  8. Join the kids in their exercise. These kids music DVDs get the kids moving on rainy days and I danced along to fit in exercise as a mom too!
  9. Keep track of your active time. I found that tracking how I was spending my time each day helped me focus on how to fit in exercise as a mom and cut down on wasted time on other tasks.

Focusing on all that gets added to our to-do lists each day can make it seem that we will never get into a balanced schedule to fit in exercise. Start small and let the kids join in-they get to move and you get a workout. Any exercise is great, so don’t worry if you have to stop before the video is done, or hold a baby during it causing you to decrease your movements. These 9 tips for how to fit in exercise as a mom helped me fit in exercise after having my 4 children, so I know they are simple enough even for the busiest mom.

You may also enjoy:

Encouragement for Husbands

Losing Myself

When I Love Being a Mom

Catch up on all of the Mom Motivation Mondays posts:

How do you fit in exercise as a mom?

Enjoy your time at home!

Best 30-Minute Workouts for Busy Moms

Somewhere between work, packing school lunches, and shuttling your children to and from school, you’ve penciled in a daily workout. The problem is you never seem to be able to carve out enough time to get it done.

Moms have to juggle family and work life, which usually means putting others first. In most cases, workouts are skipped because of a last-minute doctor’s appointment, unexpected school project or carpooling commitment. Then it’s homework, dinner and next-day prep.

Here’s the good news: you only need 20 to 30 minutes to complete a heart-pumping, calorie-burning workout. You can even do it right in your living room.

With a little planning, you can relieve stress from the day and meet your fitness or weight loss goals with a workout focused on quality, not quantity.

When you’re home, you don’t need weights, use items around your house: towel, laundry basket and water bottles will work. If you have time to go to the gym, all you need is 30 minutes to complete the circuit. Each workout tests your body from head to toe, strengthening your muscles and blasting belly bloat.

More: 20-Minute Tabata Workout

At-Home Circuit

Squeeze in this workout while the kids are busy with their homework, in between laundry loads or while the family meal is simmering in the slow cooker.

Tools: A towel

Set up: Treat this as a circuit. Complete the first movement and then move on to the second movement, then the third etc. Once you complete all four exercises, go back and complete the first movement to begin the second set.

Sets: Beginners complete two sets to start. More experienced exercisers can work up to five sets. Time yourself every time you complete the circuit to track your progress.

More: 5 Best At-Home Workout DVDs

At-Gym Circuit

Don’t waste time; once you walk into the gym, get right to it. This circuit can be done in 30 minutes or less if you push yourself to keep moving.

  1. Lower body: Barbell thrusters – 12 reps
  2. Upper body: Dumbbell squat and press – 12 reps
  3. Lower body: Single-leg dumbbell deadlifts – 12 reps (6 reps per leg)
  4. Core: Push-up and knee tuck (Use TRX, slider or towel) – 12 reps

Tools: Barbell, dumbbells and either a TRX, slider or towel

Set up: Treat this as a circuit. Complete the first movement and then move on to the second movement, then the third etc. Once you complete all four exercises, go back and complete the first movement to begin the second set.

Sets: Beginners complete two sets to start. More experienced exercisers can work up to five sets. Time yourself every time you complete the circuit to track your progress.

More: TRX for Stronger, Leaner Legs

12 Week No-Gym Home Workout Plan

Since the colder months are coming up, a ton of you have been asking for fun mini-challenges or workouts that can be done at home with minimal equipment.

Here is a fun little workout that you can do in addition to my 12 week home workout bundle!

Also, be sure to follow me on Instagram and my Facebook page for free recipes, diet tips, workout videos, and motivation.

Monday

  • 20 Squats
  • 15 Second Plank
  • 25 Crunches
  • 35 Jumping Jacks
  • 15 Lunges
  • 25 Second Wall Sit
  • 10 Sit Ups
  • 10 Butt Kicks
  • 5 Push Ups

Tuesday

  • 10 Squats
  • 30 Second Plank
  • 25 Crunches
  • 10 Jumping Jacks
  • 25 Lunges
  • 45 Second Wall Sit
  • 35 Sit Ups
  • 20 Butt Kicks
  • 10 Push Ups

Wednesday

  • 15 Squats
  • 40 Second Plank
  • 30 Crunches
  • 50 Jumping Jacks
  • 25 Lunges
  • 35 Second Wall Sit
  • 30 Sit Ups
  • 25 Butt Kicks
  • 10 Push Ups

Thursday

  • 35 Squats
  • 30 Second Plank
  • 20 Crunches
  • 25 Jumping Jacks
  • 15 Lunges
  • 60 Second Wall Sit
  • 55 Sit Ups
  • 35 Butt Kicks
  • 20 Push Ups

Friday

  • 25 Squats
  • 60 Second Plank
  • 30 Crunches
  • 55 Jumping Jacks
  • 60 Lunges
  • 45 Second Wall Sit
  • 40 Sit Ups
  • 50 Butt Kicks
  • 30 Push Ups

Saturday

  • REST

Sunday

  • REST

Cardio (by week)

Use your mouse to and hover over the image below to pin to Pinterest for future reference!

Want to build a better body in just 12 weeks? Check out my 12 Week Workout Bundle!

Buy now

Welcome to the Strong Body Guide.

In this guide, you can expect:

– ✅ 12 weeks of workouts that can be done at home with little to no equipment.
– ✅ 225 pages long
– ✅ Each workout takes less than 30 minutes-great for busy schedules.
– ✅ step by step instructional picture examples of every move
– ✅ no gym required
– ✅ exercises focus on hiit, strength training, and plymetrics
– ✅ download on any device
– ✅ build a lean tone stomach, butt, thighs, and arms
– ✅ download instantly from anywhere
– ✅ promote fat loss & boost metabolism
– ✅ contains cardio and stretching routines as well!
– ✅ full exercise glossary with images and instructions for every move

*All guides are digital ebooks available instantly worldwide. Compatible on all devices – Android, iPhone, iPad, Kindle, Nook, Computer, Mac.

Your trainer and friend,

Mom and Baby At-Home Strength Workout

Whether you’ve just had your first or fourth child, any new mama knows it’s a whole new world after you give birth. Life changes in so many beautiful and unexpected ways, and responsibilities keep piling up. Many new mothers want to exercise after giving birth but making time for workouts post-partum is the biggest challenge. Even if you do find time for exercise, setting up child-care or bringing a new baby to the gym isn’t always possible. Getting a workout at home can be difficult too—to say the least. Rookies might think your baby’s nap-time is the perfect spot in the day for exercise! However, most new moms know that if your newborn is quiet or napping for a bit, you want that time to nap yourself or catch up on the never ending items that have piled up during your baby’s awake-time.

The solution? Workout WITH your baby at home! Yes, it sounds a little crazy. Yes, we want you to ENJOY your baby and not worry about working out right away. But if you find yourself craving some physical activity but can’t leave baby just yet, this mom and baby postpartum workout is just the solution. Still skeptical? Read on.

Why Should I Exercise After Childbirth?

Some women can’t wait to get moving again after having a baby, while others are happy to have a break. Of course the exhaustion that occurs from having a newborn can be a bit of a deterrent. But the truth is that a little bit of movement can provide a short burst of energy and oftentimes give you a mood boost when dealing with those challenging but rewarding days. In addition to giving you more energy, exercise will also:

  • help build strength to carry your baby
  • improve your self-esteem
  • set an example for your family about living a healthy life

Related: 10-Minute Postpartum Power Workout

When Can I Start Exercising After Childbirth?

Your birth experience, your recovery, and the type of activity you choose will determine how soon you can begin to exercise. According to The Mayo Clinic, if you had an uncomplicated vaginal delivery it’s generally safe to begin light, easy exercise as soon as you feel ready—up to a few days after giving birth (not that we are suggesting you rush home from the hospital to do squats…). If you’ve had a C-section, extensive vaginal repair, or a complicated birth, talk to your health care provider about when to start an exercise program.

In terms of more intense activity or strength training, it will take longer before your body is prepared. For the workout below it’s probably best to wait about 6 weeks since you’ll be lifting, pushing and squatting. The best thing you can do is ask your doctor to be sure you are safe. In addition, listening to your body is key. If something feels off or wrong, trust your gut and stop doing it. There will be plenty of time to get in shape and there are other things you can choose in the mean time. Finally, if you are experiencing diastasis recti make sure you read this first before taking on a workout!

Mom & Baby At-Home Strength Workout

Once you feel ready, start with some walking, jogging or other lower-intensity cardio. After several weeks, you can get back in the swing of things using this at-home postpartum strength workout.

For this workout you only need a good pair of shoes, a mat and your baby! For a few exercises you will want to make sure your baby is old enough to hold his/her head up without support. If that’s not the case, just skip those few since there are other great moves here that you will still love! And remember, if baby is crabby and not in the mood for this—let it go! Head out for a basic stroller walk instead or just wait until the right time. It’s better to have a positive experience with your workout for both your sake and baby’s, than to muddle through tears and frustration just to get the workout in.

Reverse Lunge With Baby Hug Twist

  1. Hug your baby close to your chest with both arms.
  2. Step right foot back, bending both knees into a lunge.
  3. Gently twist your baby over left thigh, then return to center.
  4. Step forward and repeat on other side. Try for 8-10 per leg.

Baby Kiss Push-Ups

  1. Place your baby on his/her back at the top of a mat.
  2. Place your hands on each side of your baby’s middle.
  3. Lift your torso and legs into a plank or kneeling plank
  4. Lower your chest to hover above baby, giving him/her a kiss.
  5. Press your body back up to plank and repeat. Try 8-10 reps.

Squat Overhead Baby Press

  1. Hold baby’s sides with both hands, with baby in front of your chest and your elbows close to your side.
  2. Place feet hip-distance apart and soften knees.
  3. Sit back into a squat, keeping weight over heels and abs very tight.
  4. Stand back up and press your baby up overhead making a funny face or sound.
  5. Pull baby gently back to chest-level as you squat and repeat. Try 8-10 reps.

Baby Tricep Press

  1. Lay back on your mat, holding your baby around his/her middle
  2. Put baby’s face over your face with your elbows close to your side.
  3. Press baby up, lengthening arms and squeezing your triceps.
  4. Lower baby down and say “boo,” keep elbows pulled inward.
  5. Press baby up and repeat. Try 8-10 reps.

Plié Front Baby Press

  1. Stand with feet shoulder-width apart, toes turned outward.
  2. Hold baby with hands around sides, right in front of your chest.
  3. Keep spine straight and drop tailbone down between heels while pushing baby away from you. Do NOT straighten arms 100%; keep a slight bend in your elbow.
  4. Press body straight up, doing a kegel (tightening your pelvic floor) and pulling baby back in with a “boo.”
  5. Try 8-10 reps.

Army Crawl Baby Kisses

  1. Place your baby on his/her back at the top of a mat.
  2. Place your hands on each side of your baby’s middle.
  3. Lift your torso and legs into a plank or kneeling plank
  4. Lower to one forearm at a time keeping abs tight and give baby a kiss.
  5. Press your body back up to plank and repeat. Try 8-10 reps.

(if this is too hard for you, hold a forearm plank over your baby for 30 seconds instead)

Walking Lunges, Baby Style

  1. Hold baby close to your body facing away.
  2. Take a big step with right leg and slowly bend both knees into lunge.
  3. Step back foot to meet front foot, then repeat, moving forward onto left leg.
  4. Take 8-10 walking lunges forward, then turn around and take 8-10 back to start.

Abdominal Baby Push-Away

  1. Lying on your back, bend your knees at a 90 degree angle. Stabilize baby so he/she is resting on your shins, and hold onto his/her hands.
  2. Slowly extend your legs away from you and curl your upper body forward, holding onto baby’s hands until they are as far as you can reach. Keep low abs pulled down into spine.
  3. Bring knees back into chest. Try 8-10 times

Stay at home mom fitness

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