All the workouts in the MOVE IT MAMA app can be done comfortably from home or, if the weather is nice, in the open air. Of course, you can do all the exercises with your own weight without additional equipment, but for some exercises we have purposely chosen special “mommy equipment”. In that way you can create the maximum stimulus for your muscles in a short time and achieve faster results. Because as a mom, our time is short.🙂
Mama’s Resistance Band
In some workouts, especially in workout series like MAMA’S BOOTY BOOSTER , MAMA’S LITTLE MIDDLE or MAMA’S WHOLE BODY SHAPE UP we have included a mini resistance band. This helps to intensify the exercises and activate deeper muscles through resistance. The bands, unlike weights, put less pressure on your joints and bones, so moms with knee pain, injuries or limited mobility can do these exercises better. Also, especially as pregnancy progresses and also postnatally in the postpartum period, any extra weight is often to be avoided to avoid putting extra stress on the pelvic floor.
At MOVE IT MAMA we use different mini bands from Perform Better and from FlexVit. I myself see advantages of both bands made of rubber from e.g. Perform Better – they are simply more elastic – as well as sustainable, washable loops from e.g. FlexVit, which last longer, feel very comfortable and are more resistant. With our discount code: #MOVEITMAMA15, by the way, you’ll get a full 15% off your order at FlexVit with discount code #Moveitmama15 at Perform Better!
Mama Weights
If you want to build muscles and strengthen your mommy-body during pregnancy and the time after, you should also use weights in the sense of dumbbells. Strengthening muscles is of course also possible with your own weight (bodyweight training), but the weights will help you to achieve faster results. Smaller weights (1kg-3kg) are enough. We also use them for the mommy exercises in our MAMA’s WHOLE BODY SHAPE UP series as well as in some other workouts for toning, defining and strengthening the muscles. The weights will make your workout more intense and improve your performance. After giving birth, the weights will help you get back into top shape faster, because muscles burn more calories.
By the way, don’t be afraid that weights will make you look like a body builder. With rather smaller weights, but more repetitions you achieve a great TONING effect, i.e. you tighten and define instead of building up pure muscle mass shapelessly.
If you’re unsure, try it first with plastic water bottles, which are perfect substitutes for dumbbells between 0.5-1.5kg.
The gymnastic ball – mama’s best friend
The gymnastic ball is a faithful companion of pregnant women and young moms! It helps you train dynamics, strength and stability in one. Through the dynamic and unstable exercises with the ball you strengthen deeper muscles and work on your balance. It’s also great for our backs, which are particularly stressed, both during pregnancy (due to the extra weight) and afterwards (due to the constant carrying around of your baby). In this way, during pregnancy and postnatally, you specifically prevent complaints such as back pain or bad posture.
With the exercise ball you also have a straight, upright seat and can thus perfectly train pre- and postnatal pelvic floor and abdominal breathing. These are very important for the birth and the function of your pelvic floor. That’s why we also use the exercise ball in the workouts of our RELAX & ROLL IT MAMA series. In addition, you can use your exercise ball perfectly as a desk replacement. Your back and core will thank you!
Fascia roller – mama’s pain reliever
Stretching and releasing fascia is the be-all and end-all for mommy training! Fascia needs stretching movements, such as static-holding or dynamic-feathering, to maintain its function and structure. You can use the fascia roller in a final stretching session, especially to prevent stiffness and restricted movement, or in a separate workout session. Pure #toning or #cardio often can’t reach the various structures of the fascia. We are using a classic fascia roller to get to those parts.
It helps to release tension, reduce pain and relieve muscle soreness, thus increasing your mobility and elasticity. It tightens connective tissue and so can also help fight cellulite pre- and postnatally. Therefore definitely a mommy must-have. Also for our MAMA’s RELAX & ROLL IT series in your MOVE IT MAMA app! Another benefit of fascia training is better circulation and improved hydration. Fascia is largely made up of water. Training stimulates water retention and keeps fascia supple.
My experience: Especially as a pregnant woman and in the postpartum phase, I had the feeling that my body and muscles needed extra relaxation. For my body a completely new situation, because otherwise I was and am rather the full-power non-stop woman. But just fascia rollers have done in such cases particularly well and also released tensions of which I had not previously known that I had them.
Our recommendation
If you feel like it, feel free to check out our recommendations in terms of equipment. At PerformBetter, it’s all in one place! Here you get all the mommy equipment, including weights, a mommy mat, gymnastic ball, etc.! With our code #Moveitmama15 there is currently a 15% discount for you.
At FlexVit you get 15% percent with the code #MOVEITMAMA15 You pay a little more here for the individual mini elastic bands but in return you get a great, sustainable and durable quality.
As mentioned before, these are not a “must” but I recommend it for you to get maximum results in the shortest amount of time. So jump into your mama gym outfit, roll out a mat, grab your water bottle and get your mama workout started!
Keep it Moving,
Your Birte
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