10-Minute Postpartum Power Workout

Hey new mom, do you have 10 minutes for a workout? I can hear your answer now, as you practically laugh out loud while screaming, “No!” The demands on your time after having a baby seem to have multiplied faster than the piles of diapers in your trash. All the while you’re left to wonder how these movie stars show up in tabloids looking so slim so soon after giving birth. Where did they find the time? You can barely get in a shower let alone a workout. If this sounds like you, then our 10-Minute Postpartum Power Workout is here to save the day.

Unfortunately, the Hollywood myth of putting on a form-fitted, size 2 dress six weeks after giving birth puts pressure on those of us who don’t have nannies, trainers, chefs, and all day to work out. Therein lies the rub: They DO have the time and the help. But perfection isn’t the goal nor is it a reality. Remember a little word called “Photoshop”? Okay, I digress. A healthier attitude for both you and baby would be to set perfection aside and just strive for a little change each day. Commit yourself to 10 minutes of movement. Give up the extra laundry for today or skip making a meal and settle on that turkey sandwich and apple for dinner. Don’t sweat the small stuff. Make it your goal to feel better, have more energy and little by little the baby weight is going to drop off too. If you can find 10 minutes, you can do this workout.

Below are 7 low-to-moderate impact (yet still powerful!) exercises that will get your heart rate up gently and without extra impact or jumping while your body is healing. Try to keep in mind that even when you might feel better, the healing in your body is unseen and deep inside. Time to heal is important so less jumping and bouncing is better for a while. Perform each exercise for 30 seconds then move directly to the next exercise without stopping. Once you get through all of them take 30 seconds to grab water and catch your breath then start from the top and repeat one more time. The entire routine should take about 10 minutes. After a few weeks, you may even find you are able to fit this in twice a day!

*Note: Always consult your doctor before beginning a new exercise routine after childbirth. Keep in mind every pregnancy is different and don’t compare with other new moms. You start when YOUR body is ready.

Basic Squat

A) Stand tall with your feet hip distance apart. Your hips, knees, and toes should all be facing forward.

B) Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat.

C) For this workout, try and move quickly down and up in order to raise the heart rate. Perform for 30 seconds.

Knee Thrusters Right

A) Start standing with feet wider than shoulder distance apart and turn both feet toward the left allowing the hips to follow like you’re in a shallow lunge. The front knee (left knee)  is a 90-degree angle and the back heel lifted. Arms are in guard position in front of the chest.

B) Drive the back knee (right knee) up to hip height towards the hands and hands in towards the thigh. Return the foot to floor and repeat. Move quickly in and out keeping abs tight throughout. Perform for 30 seconds.

Knee Thrusters Left

A) Start standing with feet wider than shoulder distance apart and turn both feet toward the right allowing the hips to follow like you’re in a shallow lunge. The front knee (right knee) is a 90-degree angle and the back heel lifted. Arms are in guard position in front of the chest.

B) Drive the back knee (left knee) up to hip height towards the hands and hands in towards the thigh. Return the foot to floor and repeat. Move quickly in and out keeping abs tight throughout. Perform for 30 seconds.

Kick Through Lunges Right

A) Stand tall with your feet hip distance apart. Take a large step backward with the right foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.

B) Straighten your left leg and kick your right foot forward to hip height or higher if possible. Repeat for 30 seconds.

Kick Through Lunges Left

A) Stand tall with your feet hip distance apart. Take a large step backward with the left foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.

B) Straighten your right leg and kick your left foot forward to hip height or higher if possible. Repeat for 30 seconds.

Punching

A) Stand with feet slightly wider than shoulder distance apart and bend knees slightly. Tighten the core to keep your center still.

B) Punch out one arm at a time at a steady but fast pace. Punch for 30 seconds.

High Knees

A) Start standing with feet hip distance apart.

B) Lift up right knee as high as it will go and raise the opposite arm, then switch quickly to left knee. This will feel like a fast, high march. Continue pulling knees up quickly for 30 seconds.

Lateral Shuffle

A) Start standing with feet hip distance apart and sink into a deep knee bend. Bring both hands in front of the chest in guard position.

B) Start with right foot moving right and left foot following.  Shuffle right for four right-left steps, then move left for four left-right steps.  Continue shuffling right left for 30 seconds.

Side Lunges

A) Start standing with legs slightly wider than shoulder distance apart and toes pointed forward.

B) Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you.  Return to center and switch sides. Move back and forth for 30 seconds.

Now take a short 30 second break, grab water, and start back at the time for one more time through.