This workout is for the moms out there. Maybe you’ve recently had a baby, and know you wont have time to go to the gym, but still wanted to make fitness a priority in your life. Written for someone with limited equipment and space, this is the perfect workout plan to help keep muscle from wasting away. Given how little time the average new mom has, this plan is built around two workout days a week. Ideally we would workout more frequently than that, but doing what works for you is far more important than being perfect. After all, doing something is better than doing nothing! All of these exercises will work even if you are not a mom! Anyone lacking equipment and space who is new to working out should give it a try.
workout one-Chest, back and abs
workout two-Legs, shoulders, and Arms
Chest– 3 sets of 15 reps
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Dumbbell chest press-
Lay on the ground with weights in hand, push them above you, keeping hands in line with the nipples. Imagine that I am standing above you looking down, would I see that the weights in line with your neck, or belly button? The weights should be in line with the nipples. Keep your palms facing forward, as though the dumbbells were connected by a bar. If you turn your palms toward each other, the bar would break! Once you’re in position, lower the dumbbells towards your body, then press them back up above you, all the while keeping your shoulder blades pinched. This will lift your low back off of the floor, but that’s OK! |
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Push Ups-
Get into a plank position, which means your arms are underneath your shoulders, your hands are positioned slightly wider than your chest, and you have a tight core and tight butt. Tighten your core by bringing your bellybutton into your spine, and tighten your butt by imagining you’re pinching a quarter between your butt cheeks. Keeping the tight core, tight butt body position, drop the chest towards the floor. Exhale as you press back up towards having straight arms. If that is too hard, do them on your knees or with hands elevated on small bench or box. |
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Push Ups on Knees-
This is an easier variation of push ups. Same technique as above, but do not just drop the chest, let the butt go towards the floor too, all while keeping everything tight! Remember to keep your back straight. |
Back- 3 sets of 15 reps
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Dumbbell row-
Hinge at the hips, keeping a straight back, with a slight bend at the knees. Holding your dumbbells with your palms facing each other, bring the dumbbells in front of your knees. If the dumbbells touch your knees, that means your torso is to upright, and you need to hinge a little farther forward at the hips. Holding that position, bend your arms and bring your weights towards your pockets, being careful to not flare your elbows out to the sides. Pinch your shoulder blades throughout the movement. You should feel this in your biceps and in your back. lower the weights back towards the starting position. |
Legs-5 sets of 10 sec holds
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Wall sit-
Lean against a wall and walk your legs out in front of you. Your heels should be directly under your knees, feet in a straight line, like a pair of “ll’s” don’t let your knees knock in or out. Hold this position for a length of time that is challenging for you. You should feel this in your legs near your knees, but stop immediately if you actually feel this in your knees! |
Shoulders– 3 sets of 15 reps
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Shoulder press-
Keeping a tight core and a tight butt, curl your weights up, rotate them in front of the shoulders, and then next to the ears with your palms facing forward. Press them up towards the roof , and exhale as you do so. Lower them back to a right angle at the level of your ears, being careful to not have a back arch! You can do this exercise standing or seated, but if you do it standing use very light weights, and keep your core tight! |
Arms-3X 15 reps
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Dumbbell curls-
Core Tight! Butt Tight! Think about bringing your belly button into your spine, and imagine you’re holding a quarter between your butt cheeks. I can’t stress this enough, every exercise you do should be done with proper form and posture. Standing with the weights at your side, curl them up, then back on down, being careful to keep your palms facing forward and making sure that you straighten out your arms in between reps all the way. You should not be swinging the weights. |
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Tricep kickbacks-
You can do this exercise standing, just hinge at the waist while keeping your back straight. Bend your arms, keeping your upper arms pinned at your sides. While keeping the upper arm s pinned, straighten out your arms. The only thing that should be moving during this exercise is your forearms. Do not let the weights swing. keep everything as controlled as possible |
Core 5 sets of 10 seconds minimum
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Elevated plank
Get in a plank position, with hands on bench chair or edge of table (think of a pushup position, but hands are elevated) keeping your core tight and your body straight. Be sure to flex your glutes. You should not be feeling this in your lower back, but your abdominal muscles. Hold for time. |
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Straight Arm plank
This is a harder variation of plank-If the above exercise is a breeze, give this a shot! Do not collapse down on the floor when finished, place one knee on the ground. |
I could write a whole page on how to do each exercise, but many people would not read all of that. There is so much information that needs to be covered when working out, and while reading this article is a great start, make sure it is safe for you to be attempting this by speaking with your doctor. Unsure how to get started? Does reading all the things you are supposed to do make you even more confused about how to do it right? If that’s the case, come in for a free session with me and we can work to teach you proper form and technique so you get the most out of your workouts and stay safe! Click the contact link and fill out the form there for a free session.
