Your baby is asleep, now what? You could do dishes or laundry but… you could also do something for yourself.
Exercise is one of the most beneficial, natural, and easy elements that you can use to increase your health and wellness, especially after having your baby. That’s why I’ve created this 12 minute workout for you to do any time and any place that suits you. And if you want more than 12 minutes, just double (or triple) the workout!
**When exercising after having a baby, keep in mind that your core endurance and strength will be your main focus during each exercise. Be sure to gently engage your whole core (gently contract from the top, sides and your pelvic floor muscles) before each movement.**
Here’s how you get started: Set your phone timer (or use an interval timer app), put on some music and begin.
The short list
Get started: Set your phone timer (or use an interval timer app), put on some music and begin.
Workout: perform each exercise for 30 seconds
Bring it to the next level: perform each exercise for 45 seconds to 60 seconds.
Warm up for 2 minutes.
Ideas for warming up:
modified jumping jacks
Burpee: start standing, put your hands on the floor, step or jump back with your feet to a plank position, do a push up, step your feet back to your hands, come back to standing, and then jump (if you want to).
Come down into a plank position, push up
Come back to standing
Wall sit: come down into a sitting position with your legs in a 90° position. Keep your wieght on the middle to the back of your foot, not your toes.
Bring it to the next level: raise one leg at a time for 5 to 10 seconds, or as long as you can hold. Keep most of your weight on the middle to back part of your feet, not your toes!
Choose either to begin on your knees or your toes. You can use your fists if the exercise is hard on your wrists. Remember to keep your core tight while you perform push ups.
Lunges – 15 seconds each side
Static lunges: start in a lunge position and bend both knees to come closer to the ground.
Bring it to the next level by starting in a standing position and then stepping forward and then coming back to the standing position.
*For both exercises keep most of your weight on the middle to back part of your feet, not your toes!*
Moving lunge starting position
Start in a reverse quadraped position, making sure that your hands are in a comfortable position behind your body. Try to keep your hands closer to your body as having them out farther will put strain on your shoulders. Then push the hips up by squeezing the bum. Dip down by bending the elbows straight back and then come back up and push the hips up by squeezing the bum. If your elbows bow out to the sides you’ll lose contact with the triceps muscle so try to keep you elbows bending straight back behind you and not bending out to the sides.
Lay on your back with your feet at a comfortable distance from your body. Squeeze the bum muscles and push up with your hips. There’s no need to push the hips up and over extend your back. Try to keep a neutral spine and only push up as high as is comfortable for your body. Be sure to push with your heels and squeeze your bum muscles as your come up.
Shoulder push up
You can use your fists if the exercise is hard on your wrists. Start in a downward facing dog position or the beginning of a handstand position. Bend your elbows and bring the top of your head down as close to the ground as possible. Push back up to the starting position.
Calf raises – 10 seconds on each side
Look at the toe positions below. Preform 10 seconds in each position.
Core – 2 mins
Crunch: Feet on the floor or legs at 90°. Bring your shoulders up, hold, and come back down. Repeat. Keep your chin in a neutral position and envision an apple under your chin and on your chest.
Side to sides: come up into a crunch position and then rotate side to side by touching your hands to your heels.
Bring it to the next level: repeat the workout by using the two minute warm up time as two minute cardio.
Or finish your workout with stretching.
Sit in a wide leg position, toes pointing up, keep your back straight and bend forward as far as it’s comfortable for you.
Next, come back up to a straight back and bend over to the side by first reaching your hand up in the air and then stretching over to the side.
Next, cross one leg over the other and hug your kneed into your chest. Hold and repeat on the other side.