Motherhood is one of life’s greatest joys and it’s true what they say, everything changes when you have a baby. But as a mom, especially a new mom, you have to find time to do something for yourself. A great way to make time for yourself is to make a commitment to get back into shape!
At Love and Fit we’re focused on providing moms with all the tools they need – from activewear made specifically for moms, to workouts created specifically for postpartum! There are a ton of workouts you can do right at home while nursing the little one in between. Love and Fit’s founder, Laura Berens, created the activewear for moms clothing line out of a need she had for herself. She wanted to have a supportive nursing sports bra while she worked out from home, was running with the stroller or was just out and about running errands. She also was sick and tired of buying “maternity leggings” that she knew she would never wear again! All the leggings she had kept falling down her waist after she had her baby. When she couldn’t find what she wanted, she created it!
Our Strappy Back Nursing Sports Bra was built to hold the girls in place while lifting weights or during light cardio. Our capri leggings feature a silicone waistband to keep them from slipping down while you bend, twist, turn, or squat! Wanna see more items in action, check out Love and Fit’s Instagram!
Let’s start out by getting your heart rate pumping with the cardio portion of the workout.
Cardio Circuit 1 – The Following 3 Exercises – 20 seconds on / 40 seconds rest (do each exercise once, go through the full circuit then repeat for 3 times total) If more rest time is needed, please take it. **Advanced: 40 seconds on / 20 seconds rest
High Knees: Lift up right knee as high as it will go and raise opposite arm, then switch quickly so left knee is up before right foot lands.
Skaters: Start in small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind to your right ankle. Touch left hand to right foot. Then, reverse the direction.
Squat to Front Kicks: Squat down keeping back straight. When you come to standing kick your right knee up and extend your leg out in front.
Cardio Circuit 2 – Complete 3 sets of 12 reps for each exercise
Toe Taps: Use step or low bench. Tap your right toes on step then quickly switch your feet to tap your left toes on step. (12 reps per foot)
Squat to Side Kick: Squat with feet shoulder-width apart. As you come up kick to the side and come back down into a squat. (both sides)
Plie Squat Jumps: Jump off the ground with your feet facing out and hip width apart. Lower down until thighs are parallel to the floor and jump again.
Once you’ve got your heart rate up with some cardio, let’s move on to the core! You should complete 3 sets of 12 for each of the following exercises.
Core Circuit 3 – Complete 3 sets of 12 reps for each exercise. Before starting any core workouts, please check with your doctor to check if you have Diastasis Recti (abdominal wall separation).
Superman: Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds.
Bridge: Push with heels and lift your hips off the floor while keeping your back straight.
Elbow Plank Glute Raise: Start in plank position and raise glutes up into a pike position. Return to plank and repeat.
Pelvic Tilt: Lie on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds.
While getting back to your pre-baby weight is no easy task, with some preparation and motivation, you can do it! Drink water, stay consistent and make sure to dress for success in your Love and Fit workout gear!