Workout Tips for New Moms

Plus Postpartum Circuit Workout

Getting back into your typical workout routine after having a baby can seem stressful and near impossible! But once you get the clearance from your health care practitioner, it is absolutely possible! You just need the dedication, commitment and desire to make your workouts a priority.

One thing I have found helpful is to use my baby wrap to wear my baby while I get in my light circuit workouts. Not only does it free up your hands, but it also allows for that quality Mommy-baby time. Consider my Mommy workout tips and circuit workout so that you can continue to make yourself a priority!

3 Mommy Workout Tips:

1. Be flexible! Get in your workouts whenever you can! Maybe you worked out in the morning pre-baby, but now you find you are working out mid-day or even into the early evening. That is perfectly OK! Be flexible with your workout times and work out when you can.

2. Wear your baby! I have found baby wearing to be so convenient for workouts. Wearing your baby frees up your hand and allows you to hold dumbbells and get in your workout! When baby wearing, be sure to use a light weight. I also suggest you do all single work, using one hand to always hold the baby for extra support.

3. Less is more! You may not have the same amount of time to work out as you once did, but that doesn’t mean you can’t get in a great workout! Remember, something is better than nothing and less is often more. If you commit to working out three to four times a week, that is great! Find the time and commit yourself. Just like you make appointments to see the dentist, make an appointment with yourself (and baby) to get in your workout!

Postpartum Circuit Workout

Check out my baby-wearing circuit workout and see how you can get in a workout while enjoying time with your little love! Do the following circuit two times through and with 10-12 repetitions for each exercise.

Workout Tips for New Moms - Plus Postpartum Circuit Workout

Single Shoulder Press

Stand with your legs shoulder-width apart. Hold a dumbbell in one hand and raise the dumbbell to shoulder height, with your palm facing forward. As you exhale, raise the dumbbell directly above your head until your arm is completely straight but not quite locked. Hold at the top for a second, then while inhaling, bring the weight back down to the starting position. Repeat exercise until you have completed 10-12 repetitions.

Workout Tips for New Moms - Plus Postpartum Circuit Workout

Single Side Lateral Raises

Stand with your legs shoulder-width apart. Hold a dumbbell in one hand, with your palm facing your body. As you exhale, raise the dumbbell directly to the side of you until arm is parallel to the ground. Hold for at the top for a second, then while inhaling, bring the weight back down to the starting position. Repeat exercise until you have completed 10-12 repetitions.

Workout Tips for New Moms - Plus Postpartum Circuit Workout

Single Front Raise

Stand with your legs shoulder-width apart. Hold a dumbbell in one hand, with your palm facing your body. As you exhale, raise the dumbbell directly in front of you until your palm is parallel to the ground. Hold at the top for a second, then while inhaling, bring the weight back down to the starting position. Repeat exercise until you have completed 10-12 repetitions.

Workout Tips for New Moms - Plus Postpartum Circuit Workout

Single Biceps Curls

Stand with your legs shoulder-width apart. Hold a dumbbell in one hand, wit your palm facing away from your body. As you exhale, perform a biceps curl, bringing the dumbbell up towards your chest. While inhaling, bring the weight back down to the starting position. Repeat exercise until you have completed 10-12 repetitions. Remember to keep your elbow hugging your body during the entire concentric and eccentric movement.

Workout Tips for New Moms - Plus Postpartum Circuit Workout

Baby Weight Squats

Stand with your legs slightly further than shoulder-width apart. While holding your baby, start to bend your knees and lower downwards towards the ground. Once your knees are slightly lower than 90 degrees, use your heels to press yourself back up to the starting position and repeat the exercise until you have completed 10-12 repetitions. Remember to keep your shoulders back, chest out and never let your knees go over your toes.

Workout Tips for New Moms - Plus Postpartum Circuit Workout

Baby Weight Wall Sit

Stand with your back against a wall and legs in a wide stance. While holding your baby, slowly bend your knees and lower down towards the ground. Once your knees are at a 90-degree angle, use your heels to press yourself back up to the starting position, exhaling while you rise to the top. Repeat the exercise until you have completed 10-12 repetitions.

Remember to listen to your body with each exercise, go light and have fun with your baby! Dig deep!

Gina Aliotti

Gina Aliotti is the owner of Gina Aliotti Fitness and co-founder of Devotion Nutrition. She is a professional Figure competitor, certified personal trainer, certified yoga instructor, CrossFit instructor, nutritionist and fitness consultant. Her passion is to inspire, motivate and teach people how to stay devoted to living a healthy lifestyle, no matter where they are in their journey. Since having her two kids, Gina has adopted NO GYM workouts, proving that it doesn’t take a gym to reach your goals.

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