Exercise tips for new mums: Your guide to postnatal exercise
These tips will guide you on your way back to exercise
Struggling to find the time to exercise? Unable to afford that expensive gym membership? Unsure where your ‘new year, new you’ motivation has gone?
I’ve got you covered with this super speedy 10-minute do-anywhere workout. A lack of time and money is no barrier because this workout is short, sharp and super effective.
You don’t have to go on a 10km run or complete back-to-back gym classes to get fit. Small doses of activity throughout your day will add up, and before you know it, you’ll be feeling fitter, healthier and happier in no time.
This sweat session is the perfect combination of strength, cardio and FUN! All you need is a timer, your body and a bit of space (your living room is perfect). If you can’t find the motivation to do it alone, recruit your partner, flatmate, work buddy or kids.
Spend 30 seconds completing each of the exercises outlined below, rest for 30 seconds and then repeat the circuit three times. Remember this is a ‘no excuse, no fuss’ workout, so let’s get started!
Start with your feet just outside hip distance apart, then sit back into an imaginary chair. Keep your weight in your heels, your shoulder blades back and down, your chest out proud and your core tight.
Stand tall with shoulders back, spine long and core engaged. Bring each knee up to your chest while raising the opposite arm and then alternate sides moving as fast as you can.
For the push up, start on your knees for beginners and toes for advanced. Make sure your hands are wider than your chest, keep your pelvis tucked under and lower core engaged. Lower your chest as far down as you can go then push all the way up. For plank rows, your arm should scrape past the ribs activating your back muscles. Repeat with the other arm then complete another push up.
Hinge your body over, keeping the spine long and core engaged. Skate by staying low then exploding up into a hop on a single leg. Repeat on the other side.
Keep your hands interlaced behind your head and your elbows wide. Take one elbow over to the opposite knee, lifting your shoulder blade off the floor each time. Repeat on the other side keeping both feet on the ground.
Jump alternating feet back at hip distance apart – don’t stand on an imaginary tight rope! Your back knee should almost kiss the ground. After you’ve completed two lunges (one on each side), your hands go down on the ground. From there, jump your feet out at the same time into a plank. Then, jump your feet in as wide as your hands, stand up and reach above your head.
Happy sweat session!
Check out more of Cassey's health, fitness and wellbeing tips on The Check Up.
Cassey Maynard is one of Sydney’s most recognised fitness experts and health advocates. Also known as The Energiser, Cass (@cassey.maynard) is passionate about energising people’s lives through health and fitness in a playful, fun and educational way.