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How can I incorporate training into my new mom routine?

Dear mom, your little one is here now and needs you around the clock. You just can’t find the time for a workout? Well, that’s about to change! I’ll show you how you can more easily incorporate exercise into your new mama routine, and you and your baby will benefit together! Fitness and exercise serve as the perfect balance to the stressful mama routine, helping you to recharge your batteries and shed those pregnancy pounds faster. Sounds good – it’s easier that way…

Keep it Moving!

Dear mom taking care of a baby, running the household and still finding time for yourself is not always easy. But we need sufficient exercise in our daily lives to keep our bodies functioning properly and our minds at ease. Many moms forget this during the transition and new mama routine with baby. After a busy day, all you usually want to do is fall onto the sofa and rest, and the great thing is: you can keep doing that! Because you can incorporate the exercises into your everyday mama routine.

The trick is to incorporate short workout sessions throughout the day: if you take 15 minutes, you can already work some muscle groups, stimulate your pelvic floor and get your body going. After that, you’ll be able to concentrate much better on your little one and everything else! Maybe you’ll soon be able to do a second session on the same day. Fortunately, the new mama routine can be very rich in movement…:-)

My tip: Start the day in your gym shorts, so you’re already dressed when you have or take a few minutes for yourself. Especially in the first few months, you have to be careful anyway and the training is rather easier. So a shower is not always necessary when you do, for example, 15 minutes of pelvic floor stimulation.

Training even with baby?

As young moms, you are busy around the clock. The new everyday life with a child is a big change and requires a lot of energy. But a baby is no longer an excuse for couch potatoes! On the contrary: even now it should be, keep it moving, mama! That’s possible with a child! And I’ll tell you how: Try to include your little angel in your training. This way you are with him and can watch and train at the same time. In addition, your baby will certainly enjoy doing the various exercises with you or watching you sweat. In this way, you not only strengthen the bond with your little one, but also make the day varied and interesting. Two birds with one stone – you spend time with your little one and stay fit at the same time! Here I show you which exercises are suitable for training with baby.

If you include some baby gymnastics in the training session, you also promote the mobility of your little one. And the short, loving exercises are especially fun for babies!

Probably the most popular sport with a baby is jogging with a stroller, you are in the fresh air and burn a lot of calories! However, you have to make sure that you only run over very smooth ground during the first 8 months, as your baby’s neck muscles are not yet developed enough to compensate for the jolts. But even a brisk walk with the stroller already counts as exercise, and even in my fitness geek eyes.

To add more exercise to your everyday mama routine, you can also, for example, take the stairs when your baby is in the carrier and you’re out on your own, incorporate little lunges and squats. This way, you’re doing something for a tight mama butt without spending any extra time, and you’re doing it with weight, too! While your baby is in the carrier you can also do the housework quickly and dynamically, preferably in comfortable sports clothes, this also counts as a small sports unit. I would also advise you to get a bike trailer and do your shopping or similar by bike :-). #FitMamaTeam

My experience: I went for a lot of walks with the stroller directly in the first weeks after the birth or also very much with the baby carrier. The fresh air does your little one extra good, plus you can incorporate exercises in between, e.g. from the MOVE IT MAMA training plan, which you can do perfectly outside. Fortunately, we have WiFi almost everywhere these days.

Young mother doing yoga with baby at home

Find your rhythm

To integrate workouts during pregnancy, it’s important to find your own personal rhythm. Some moms are more morning people, others prefer to train in the evening. You, dear mom, have to find that out for yourself :-).

When your sunshine is finally born, you can do the workout during nap time, for example. If you are lucky, your baby will sleep up to 14 hours a day in the beginning! So you have the perfect opportunity to use this time for a little postnatal mommy workout. If you are unlucky and your baby just doesn’t want to be put down and only sleeps in the carrier, try doing small sessions together with your baby or try an electric baby bouncer. I can only recommend the ones from Swing2Sleep! My two little ones immediately fell asleep while I did my workout and at the same time I had them directly in sight.

I promise you, it will get easier with time 🙂

Training with child at crawling age

Training with a child of crawling age is a particular challenge. But here is a trick: try to delimit a certain area of the room. For me it always helped the baby barrier expanded with wall and other things that safely block the way. This way you create a safe area for your baby and can train in there with peace of mind. Your child will get used to mommy doing exercises and will surely want to join in soon or try to imitate you.

Once parental leave is over

In Germany, we have the great luxury that most moms take parental leave of at least one year. In the US, on the other hand, most women have to go back to work after just 4 weeks. So if you have the luxury and a little extra time, this is the perfect time to slowly get back into a sports routine. The most important thing is really to keep at it. And always remember, even the extreme stress of work life and being a mom you will be able to withstand better if your body and soul are in tune and in shape.

A home workout with a motivating trainer and at great locations like at our MOVE IT MAMA workouts, not only saves you time, but makes you feel better, more confident and fitter. Alternate with your partner on the evening program and do the workout on your “night off” after work while your partner prepares dinner and entertains your little one. If you’re a single parent or your partner always comes home very late at night, however, it’s totally okay to workout the odd day while your baby is in the crib, crawling around you or trying to figure out the first toys.

So don’t feel bad that you are not giving her/him your full attention, but also think about your own well-being. The most important thing for your child at this age is that you are with him/her. Remember that if you give your child your full attention again the next day, it will be even better for both of you.

With the MOVE IT MAMA training plan it was important to me to create a workout that you as a mom can easily integrate. Short, crisp or even relaxing workout units that put you in a good mood and help you to exercise regularly!

My tip: Put on your sports clothes right after work, so you are directly motivated for a little workout!

So dear mom, as you can see, there are many ways to incorporate fitness into everyday life, even for a new mom. I hope with these little tips I could motivate you to more daily movement! Try it out and feel the positive change for you and your little one.

You want to get started with the MOVE IT MAMA training plan? Then download the app now and become a super fit mom!

 

Keep it Moving,

Yours, Birte.

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