Four Rules To Making Workouts A Routine As A New Mom
Have you tried developing a workout routine? It can definitely be a challenge as a brand new mom. Honestly speaking, any routine as a new mom is a challenge! And while we know consistency is key for success, applying this knowledge can be a bit impractical.
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While the first little bit post-partum is a blur of feeding, changing and snuggling, eventually there comes a time when you may want to jump back into a workout routine.
But where do you start?
My first suggestion is to hit up a local pelvic floor physio to ensure you’re in the clear when it comes to exercise. While your doctor will confirm that your uterus is back in proper position, a PFP will assess your abdominals and your pelvic floor internally.
After that visit, chances are you’ll come home with a few rehab exercises. Your body definitely takes a hit during childbirth so be kind to it! Here are a few great exercises you should do postpartum to get the ball rolling.
After that, the next question is where to start?
Many new moms fail at getting back into a workout routine once they’re cleared for exercise because they don’t follow the guidelines below.
It’s easy to fall into the trap that since you’re home all day, without a job and your baby naps well, working out will be easy. Instead, between feedings, missed naps, stains, spit up, cleaning and questioning if the leftovers in the fridge are edible, you never end up with the time you think you do.
So follow the rules & make a plan to get you started.
Rule #1 Don’t Commit To High Volume Routine
I know you’re desperate to get back into working out. Okay, maybe not desperate, but you definitely want to be active again!
Even if it’s just to get out of the house and do something for yourself. But jumping right back into your previous routine is not only impractical but unsafe.
Be honest with yourself about workouts and how many you can realistically complete each week. Planning to hit the gym six out of seven days is only setting yourself up for failure. My advice? Start by aiming for two sweat sessions each week. If after a few weeks you find you’re rocking it, then bump up your gym time. But again, keep is practical.
Rule #2 Keep The Workouts Quick
Back when you were kid-less, spending an hour or so in the gym may have been no big deal (though it’s not the most awesomest way to to spend the day). Now-a-days however, one hour is a pretty big miracle to have to yourself.
But to spend that whole time at the gym? What about errands? And if you’re still feeding/pumping, chances are between working out and travel time your boobs are almost exploding after an hour and a half. Explosive boobs doesn’t exactly make exercise easy.
Instead, keep your workouts quick and get the biggest bang for your buck. Opt for workouts you can complete in roughly thirty minutes (like this dumbbell workout) which then gives you time to change, clean up and not feel like you’re rushing around like a crazy person.
Rule #3 Have At Home Workouts On Hand
As I’ve mentioned in every blog post ever, consistency is key. However sometimes hitting the gym just isn’t going to happen. You’re trying to juggle feeding, pooping, napping, house stuff, food stuff and more. The gym gets pushed back on the list pretty quickly.
So keep a few workouts in your repertoire that you can do quickly at home. Anything is better than nothing. And trust me, you can work up quite the sweat from a thirty minute at home quickie 😉
Check out a couple of my favorite at home workouts here. if you’re going to rock at home workouts, grab a set of these bands. Not only are they only ten bucks but you can hit every single muscle in your body with them. So they’re cheap, effective and don’t take up too much space- (TRX straps are another great at-home option!)
Rule #4 Know When To Let it Go
We all want to have the perfect schedule. One in which we can accomplish everything on our to do lists. Some days that happens and some days it doesn’t. If you miss out on a scheduled sessions remember that it’s okay. Truly.
A fitness routine isn’t everything (this is a huge struggle for me!)
It’s okay if you’re tired, if you have other things to do or if it just isn’t going to happen today. It’s okay. Placing pressure or guilt on yourself because you skipped the gym isn’t going to help your body. Instead, accept it, move on and enjoy some baby snuggles.
Making it into the gym as a new mom may seem scary. And a consistent game plan may seem nearly impossible. But follow these four rule to create a routine and you’re on the right track.
Don’t forget to pin these routine building tips!
Working out as a new mom can be overwhelming- but it can be done! Do yourself a favor and wean back into a routine and keep the exercise to activities you actually enjoy. Follow these rules and tips when it comes to making a routine and you’ll be setting yourself up for some great success!