Have you had your baby recently?

This video walks you through 3 must-do exercises all new mums should be doing on a regular basis.

Caring for a newborn baby takes its toll on the upper and lower body, and, energy levels pending, exercise can really help reduce those aches and pains.

Covering upper and lower body exercise ideas, all you need is a resistance band, and off you go.

Give your shoulders, upper back, thighs, backside and core a workout now!

 

Want to learn more about postnatal exercise?

Check out Postnatal Pilates Worksheets which you can download and get started on straight away.

If your pelvic floor isn’t as strong as it was pre-pregnancy Your Pelvic Matters Exercise Class is your first port of call.

And/or the infamous indoor buggy workout Mummies and Buggies fitness classes where babies come too!

Your upper body takes a pounding as a new mum, and one of the things I don’t skimp on in my pregnancy fitness, pregnancy Pilates and Mummies and Buggies classes is shoulder and arm strength work.

Today, I’m going to share my top tips on preparing your arms for the real-life workout they’re going to get as a mum:

PRACTISE USING YOUR “BABE IN ARMS” MUSCLES

THE number one thing to do now, particularly if you’re pregnant and you’re reading this in preparation for motherhood, is to start carrying things in your arms – now!

If you realise that you ALWAYS carry objects like your gym bag, handbag, purse etc over your shoulder, or in your hands down by your sides, you are NOT working your upper body that effectively.

Do you travel a lot for work and trundle a suitcase behind you from venue to venue? Or, have you had your baby and you transport your baby around in their buggy?

Yep, well as soon as you add the word “convenience” IN to the equation (that’s the wheels on your suitcase/buggy there), you’re taking OUT natural body movement and muscle use.

Strengthening your biceps is easy – you just need to practise carrying more things using your arm muscles.

And, let’s face it – holding objects with your arms is pretty much mimicking the very action your body and baby is going to ask of you, isn’t it?

It actually seems so simple until someone points it out to you, huh?

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Going on a long car or train journey here sometime soon to visit family and friends over the festive season?

Do you suffer with back and hip pain from sitting down, stationary for such a long time?

Ok, I have some great tips and stretches for you to do at the services or whenever your scheduled break is.

Try them out, and let me know how you get on!

Pilates is a brilliant form of exercise which helps you improve your posture, tone and strengthen your abdominals and back, increase flexibility, challenge your balance and coordination, release tension and help you de-stress after a hard day. What other session offers you all of this in an hour?

Find out more about my beginners or improvers Pilates classes in Nottingham here.

Are you pregnant? Bump to Babe Fitness and Pregnancy Pilates classes are every busy pregnant woman’s answer to staying fit, active and healthy throughout their pregnancy.

You can come along and exercise at any stage of your pregnancy, right up to full term, and the best bit is – you’ll be giving your unborn baby the BEST start in life.

Been performing traditional pelvic floor exercises with little to no results?

Check out Your Pelvic Matters pelvic floor exercise class for a full-body approach to pelvic floor rehab to help you get the muscles that support the pelvic floor working better.

Have you had your baby recently and feeling like your posture is getting worse?

Get your posture back on track, tone muscles which have weakened during pregnancy, and burn some fat in the process.

Here’s a circuit-style workout suitable for new mums to do which include 3 functional exercises that will not only help with the functional day-to-day tasks of being a new mum, but will get you back into shape, fast!

 

Want to learn more about safe postnatal exercise?

Check out my Postnatal Pilates Worksheets you can perform in the comfort of your own home, or book on my Mummies and Buggies fitness classes in Nottingham on a Wednesday at 11am.

And, if you’ve been performing traditional pelvic floor exercises with little to no results, check out Your Pelvic Matters pelvic floor exercise class for a full-body approach to pelvic floor rehab to help you get the muscles that support the pelvic floor working better.

When it comes to exercising during pregnancy and after birth, I’m a pretty big advocate for it, as you know.

Exercising during pregnancy provides not just you, but your unborn baby with many benefits.

And, one of the best things you can do as a new mum is workout safely after birth, because it not only makes you feel better about yourself, but it sets a great example for your newborn baby too, doesn’t it?

Today’s article is two-fold, as it’s aimed at:

  1. staying fit during pregnancy and,
  2. losing the baby weight after birth.

I’ve narrowed it down 5 top things you need to be doing to increase your fitness level and burn fat, so here goes:

1. INTERVAL TRAINING
One of the BEST forms of exercise to increase your fitness level and/or melt fat fast, is interval training.

I do interval training in ALL of my prenatal exercise classes, Pilates and Mummies and Buggies classes.

I even run a hot and sweaty, ‘next-step after baby’, higher intensity level class here.

If you’re wanting to NOT have to clutch your chest every time you walk up the stairs because you’re getting out of breathe, maybe a bout of interval training is what your system needs, huh?

Interval training is bursts of higher intensity, followed by lower intensity exercise, training the heart, lungs, arms, legs and core.

Think of it as a full-body workout which is over and done with quickly.

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Banish the bingo wings and get sexy shoulders in this circuit-style arm workout for new mums.

It’s a great way of burning fat, and strengthening your arms to help prepare you for the physical demands of motherhood.

Looking for something more?

Want an hour of targeted exercise where you can get a sweat on, tone up and bring baby with you?

Join a mum and baby fitness class – Get fit, have fun, make new mummy friends and bring baby with you!

If you don’t do something NOW to get back into shape after birth, it may be even longer before you’re your old self again. 

Even when you’re at your worst, I’m certain with a bit of willpower and a change in mindset, you can find 10 minutes in your day to exercise with these tips.

Want to learn more about what exercise is safe to do post-birth?

Check out my Postnatal Pilates Worksheets, Your Pelvic Matters Exercise Class if your pelvic floor isn’t as strong as it was pre-pregnancy, and/or my indoor buggy workout Mummies and Buggies fitness classes.

What's better when sick: movement or bed rest?At the time of writing this, I’d just come back from a short 4-day break in Malta (great weather and scenery) and because planes, trains and automobiles were involved in the journey there and back, I’ve been exposed to germs from countless air conditioning units.At the time of writing this, I’d just come back from a short 4-day break in Malta (great weather and scenery) and because planes, trains and automobiles were involved in the journey there and back, I’ve been exposed to germs from countless air conditioning units.

To be fair, it was first time this year I’d been unwell *touches wood*, so I can’t really complain, eh?

If you haven’t known me long, I can tell you now, whenever I get sick – it always – without a doubt – affects my voice.

I teach 10+ pregnancy, postnatal and mainstream Beginners and Improvers Pilates classes per week, and up to 6 personal training clients too.

Exposure to germs is part of my job being in contact with people and babies (which seem to just be tiny little carriers of big loads of germs, huh?).

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Here’s a fat-burning, butt-burning, circuit-style workout that every new mum should do.

If the glutes are weak, they can affect pelvic floor health and function, so strengthening your backside should form the focus of every new mum’s exercise regime.

Burn fat, tone your butt and get yourself fit for motherhood!

Want to get fit, tone up and come along to an exercise class with baby?

Join a mum and baby fitness class – Get fit, have fun, make new mummy friends and bring baby with you!

If you don’t do something NOW to get back into shape after birth, it may be even longer before you’re your old self again. 

Even when you’re at your worst, I’m certain with a bit of willpower and a change in mindset, you can find 10 minutes in your day to exercise with these tips.

Want to learn more about postnatal exercise?

Check out my Postnatal Pilates Worksheets, Your Pelvic Matters Exercise Class if your pelvic floor isn’t as strong as it was pre-pregnancy, and/or my indoor buggy workout Mummies and Buggies fitness classes.

Exercising during pregnancy and after birth can be a bit of a confusing topic.

On one hand, you want to make sure you’re not over-exerting yourself, causing yourself injury and/or doing harm to your unborn baby (if you happen to be pregnant reading this).

And, if you are pregnant with your due date in sight, and/or postnatal wanting to burn off some excess fat, you need to get a bit warm and sweaty for exercise to make a real impact on your muscles, heart and lungs.

The ACOG (American College of Obstetricians and Gynaecologists) suggests pregnant women work out for a minimum of 20-30 minutes per day, on most days of the week.

And, pretty much the same guidelines apply to postnatal women after you’ve had your Doctor’s check, depending on the type of birth you’ve had and other medical issues.

WHAT INTENSITY LEVEL SHOULD I BE WORKING OUT AT?

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Why you need to do squats pregnancyIf you come along to my pregnancy exercise or mum + baby workout classes, chances are, you’ll come across me demonstrating, and you doing a squat.

 

Why do I have you perform this exercise so frequently with you?

 

Well, it’s for the health of your pelvic floor.

 

You probably weren’t expecting that to be my answer, were you?!

 

Apologies if you’re eating right now…  Maybe pop that food down, ok?

 

I don’t actually prescribe Kegels very often to my pre/postnatal clients, and haven’t done for 3+ years.

 

Rarely, if ever get you doing one in a classroom environment, mainly because it’s difficult for me to tell from the outside, if you’re doing them from the inside.

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