Post pregnancy exercise

  • Postnatal Weights Workout with Midwife & PT

    Rosie, a midwife and personal trainer shares this brilliant postnatal workout with weights. Aiming to raise your heart rate and rebuild your fitness after giving birth to your little bundle of joy!

    This postnatal workout requires weights (whether dumbbells or any weighted household objects, such as tins of beans) and will help get you moving again! It is safe to complete 8+ weeks after you give birth, depending on how your body is feeling…

    If in doubt, please seek medical advice before taking part in any of the sessions we feature.

    To extend the workout or change it up follow Rosie’s Postnatal Healing Workout here, her Postnatal Workout Suitable for All here and her High Impact Postnatal Cardio Workout here! 

    Our High Impact Ultimate Maternity Sportswear Top and the Ultimate High Impact Maternity Activewear Leggings are our top picks for keeping you comfy & supported while you sweat with style, Mamma! Click here to shop the whole range…

    Gym workouts or home workouts – choose activewear designed for pregnancy!

    You deserve to look good and feel great mamma! Supportive Maternity Sportswear to keep you training together 💪🤰

  • Prenatal Tabata Style Workout with Fitness Specialist

    Are you ready to get sweaty, Mamma? Natalie shares a brilliant prenatal Tabata style workout with us to get your body moving, mind engaged and heart racing!

    Natalie is a sports nutrition specialist, fitness expert, mum-to-be and CrossFit enthusiast. She is also an advocate for mind and body confidence and being comfortable in your own skin. Join her for this fab, fun 15 minute prenatal Tabata style workout. Never heard of this workout technique? It is structured with a 40 second work period and a 20 second rest period to get the most out of you! In terms of equipment, Natalie uses dumbbells. This is not essential and the workout can be easily adapted to meet your needs.

    Always consult your midwife or doctor if you have any concerns about your health, your pregnancy or the health of your baby.

    Want to hear more about Natalie’s expert advice on nutrition and body confidence? Click here!

    Click here to view our picks for the best maternity activewear options to keep you comfortable and sweat with style!  High Support Pregnancy Exercise Top and Maternity and Feeding Hoodie and the Ultimate High Impact Maternity Workout Capri Leggings

    Gym workouts or home workouts – choose activewear designed for pregnancy!

    You deserve to look good and feel great mamma! Supportive Maternity Sportswear to keep you training together 💪🤰

  • FittaMamma activewear site-icon

    Postnatal Workout Video with Fitness Expert Pt.1

    Join inspirational Kimmy Fitness with this 2-part postnatal workout that can be completed from the comfort of your own home or at the gym!

    Kimmy is a prenatal and postnatal fitness expert and guides us through the first part of a 2-part postnatal workout video. Follow along to build or maintain fitness after the birth of your little one. The second part of this postnatal workout can be found here! As always if in doubt, please seek medical advice before taking part in any of the sessions we feature.

    Kimmy has shared some other workouts with us, click here to watch her Legs and Bum Pregnancy Fitness Video, her Pregnancy Exercise Arm Workout Video, and her Strong Core Pregnancy Fitness Video. For more of Kimmy’s pregnancy fitness videos check out her website http://www.kimmyfitness.com/

    Click here to view our picks for the best maternity activewear options to keep you comfortable and sweat with style!  High Support Pregnancy Exercise Top and the Ultimate High Impact Maternity Workout Leggings

    Gym workouts or home workouts – choose activewear designed for pregnancy!

    You deserve to look good and feel great mamma! Supportive Maternity Sportswear to keep you training together 💪🤰

  • Postnatal arms and core mother and baby workout

    Postnatal Core Strength Exercises with Fitness Expert

    Watch and follow these simple exercises with Emma designed to rebuild your deep inner core strength after your bundle of joy is here!

    Emma Bord is a lovely pre and postnatal fitness expert, personal trainer and Mamma. She has shared these postnatal core exercises with us to help you get back into action gently, help strengthen that tummy up and activate your snapback! So, these exercises will only take 8 minutes in total, require no equipment and can be completed immediately after birth (depending on how your body is feeling, of course) or however many months down the line – it’s never too late to start, Mamma!

    Struggling with Diastasis Recti? These postnatal core exercises are designed for you! Complete regularly for most optimal results…

    As always if in doubt, please seek medical advice before taking part in any of the sessions we feature.

    Wanting to raise a fit baby, Fit Mamma? Follow these exercises with Emma’s You & Your Baby Working Out Together! Arms and Core workout!

    Our high impact ultimate maternity sportswear top and the ultimate high impact maternity activewear leggings are our top picks for keeping you comfy & supported while you sweat with style, Mamma! Click here to shop the whole range…

    Gym workouts or home workouts – choose activewear designed for pregnancy!

    You deserve to look good and feel great mamma! Supportive Maternity Sportswear to keep you training together 💪🤰

  • Low Impact Postnatal Workout Suitable For All with Midwife & PT

    Rebuilding core strength is important after giving birth, but it doesn’t have to be difficult! Rosie, a midwife and personal trainer, guides us through a low impact postnatal workout suitable for all Mamma’s with no equipment necessary…

    This low impact postnatal workout can be completed whenever, literally! Rosie still does it even 4 years after her youngest was born. It’s quick, easy and suitable for all fitness levels… Irrespective of the nature of birth you experienced or how recent the birth was. Have a go, Fit Mamma!

    As always, if in doubt, please seek medical advice before taking part…

    To extend the workout follow Rosie’s high impact postnatal cardio workout here, her gentle postnatal healing workout and her postnatal workout with weights

    Our Maternity and feeding sports bra and the maternity activewear capri leggings are our top picks for keeping you comfy while regaining that strength, Mamma! Click here to shop the whole range…

    Gym workouts or home workouts – choose activewear designed for pregnancy!

    You deserve to look good and feel great mamma! Supportive Maternity Sportswear to keep you training together 💪🤰

  • Low Impact Postnatal Healing Workout with Midwife & PT

    In desperate need of some healing after giving birth to your bundle of joy, Mamma? This brilliant low impact postnatal healing workout video is here to help rebuild strength after pregnancy & the birth!

    Rosie, a wonderful midwife and personal trainer guides us through this no equipment required, gentle workout. It is ideal for any and all postnatal Mamma’s wanting to get back into action and heal after childbirth regardless of how recent, late or the nature of the birth. You’ve got this, Mamma!

    Want to take part in this low impact postnatal healing workout but have some concerns? Please don’t hesitate to seek medical advice before taking part in any of the sessions we feature.

    To extent this workout, follow Rosie’s high impact postnatal cardio workout here, her postnatal workout suitable for all and her postnatal workout with weights!

    Like Rosie’s top? You can find it here… Fit Mamma Supportive Maternity Activewear Top. We’d recommend pairing this top with our Ultimate Maternity Workout Capri Leggings for maximum workout comfort! And you can shop our complete maternity workout range here

     

    Gym workouts or home workouts – choose activewear designed for pregnancy!

    You deserve to look good and feel great mamma! Supportive Maternity Sportswear to keep you training together 💪🤰

  • post pregnancy workouts for flatter tummy and stronger core

    Flatter Abs & Stronger Core: Postnatal Workout

    For flatter abs and a stronger core post pregnancy, follow these workouts by FittaMamma Partner Vicky Warr from Bump & Beyond.

    It’s crunch free and amazing to help heal a diastasis! Vicky takes you through simple but super effective at home ab and core exercises that are suitable for beginners and for healing diastasis recti and the mummy tummy. You will be learning the following postnatal or postpartum stomach exercises which are similar to Pilates: – Lower Tummy Wake-up Exercise (Table Top) – Heel Drops – Head and Shoulder Lift – Side Plank – Back Raise – Inner Thigh Lift…

    Get Flatter Abs and a Stronger Core Post Pregnancy Workout - Part 1

    Top postnatal exercises to flatten your tummy after pregnancy, strengthen your core and heal a diastasis recti. Follow along with Vicky Warr, it takes just 10 minutes.

    Get Flatter Abs and a Stronger Core Post Pregnancy Workout - Part 2

    The tummy can be the problem area after pregnancy! And so can time to fit in exercises. Here is an at home, equipment free postnatal 10 minute workout that you can do to target the abs safely to flatten your tummy and strengthen your core.

    Subscribe to BeezKneez by Vicky Warr’s You Tube channel here.

    Website: beezkneezhive.com

    Active wear for four trimesters, what more could a mamma ask for

    Look after your beautiful #mombod: shop supportive post pregnancy exercise clothes 🤰 🤱

  • Postnatal legs butt and pelvic floor mother and baby workout

    You & Your Baby Working Out Together: Legs, Butt & Pelvic Floor

    Congratulations on your new arrival!

    If you are ready to start your postnatal workouts, but are limited for time with the high demands of your new bundle of joy, try these quick and easy postnatal workouts that you can do with your baby by pre and postnatal fitness expert Emma Bord!

     

    Legs

    Squats holding your baby – a carrier can also be used for this

    Squats into shoulder press
    Squat down holding your baby then as you come to stand take your baby up in the air. Core engaged throughout – this is a fully body move!

    Single leg lunges holding your baby as a weight

    One legged side raises
    Standing on one leg raise and lower the other leg, core engaged for balance – ten large raises, ten pulses and ten point and flexes of your feet. Be careful with this – you may need to start without the baby holding on to the wall! It does get easier!!

    Pelvic Floor

    Hugely important area to work after having a baby to avoid any accidents. Think about drawing up from your downstairs area, as if you are stopping yourself going to the toilet. At the same time engage your stomach muscles by drawing your stomach in towards your spine.

    Superman
    Raising opposite arm and leg, keeping your trunk as still as possible

    Spinal Raises
    Lifting from the centre of your spine and then slowly arching the back in the opposite direction. If you have diastasis recti this is one to avoid

    Bridge
    Lying on your back, feed hip width apart knees bent. Place your baby on your hips and slowly raise your pelvis into the air, engaging then core and pelvic floor. Hold at the top squeezing your buttocks together

    Core Activation
    Sitting or standing, place your hands on your stomach and slowly draw the belly button into your spine, hold for 5 seconds and release. Keep the shoulders relaxed.

    Get in touch with Emma Bord:

    On Instagram, Twitter, Facebook, or visit her website.

    Active wear for four trimesters, what more could a mamma ask for

    Look after your beautiful #mombod: shop supportive post pregnancy exercise clothes 🤰 🤱

  • Postnatal arms and core mother and baby workout

    You & Your Baby Working Out Together: Arms & Core

    Congratulations on your new arrival!

    If you are ready to start your postnatal workouts, but are limited for time with the high demands of your new bundle of joy, try these quick and easy postnatal workouts that you can do with your baby by pre and postnatal fitness expert Emma Bord!

     

    Arms

    Use your baby to work the upper body! Complete the following moves, 10 reps of each exercise, starting with 1 set and gradually build up to 3.

    Shoulder Press
    Standing with your feet him width apart, knees slightly bent, grab hold of your baby and taken them from your chest to above your head. Don’t let your back arch at any point.

    Chest Press
    Standing as above but this time take your baby out in front of you and then back in to your chest

    Press Ups kissing your baby!
    Start on your knees and gradually build up to raising your knees – this takes time! Ensure your core is engaged throughout as you lower your body towards the floor in a press up position

    Tricep Chest Press
    Lying on your back, knees bend, core engaged. Hold your baby to your chest, with the elbows close to the rib. Lift your baby straight up above your chest and then bring back down.

    Core

    Before doing these exercises it is really important to check you don’t have diastasis recti – if you do feel free to contact me and I can give you some alternative exercises.

    Basic Crunch
    Slowly raising your head and shoulders off of the floor.

    Heel Slides
    Engaging your core, pushing your lower back into the floor, slowly glide one heel out along the floor at a time.

    Alternating Leg Lifts
    Take this one really slowly ensuring the core stays activated throughout.

    Plank
    Options… Start off with both knees on the floor, if this feels fine progress to knees up and then try it on your hands. 10 seconds, 3 sets, then build up to 3 sets of 30 seconds.

    Side Planks
    10 seconds to start, ensure your elbow is directly under your shoulder and your waist is lifted high off of the ground.

    Get in touch with Emma Bord:

    On Instagram, Twitter, Facebook, or visit her website.

    Active wear for four trimesters, what more could a mamma ask for

    Look after your beautiful #mombod: shop supportive post pregnancy exercise clothes 🤰 🤱

  • Post pregnancy core exercise video

    Postnatal exercise video: core & pelvic floor

    Follow this exercise video to safely activate and strengthen your core and pelvic floor muscles!

    Let us help you loose your mummy tummy and regain strength after having your baby! Once you have had to go ahead form your doctor you can safely exercise again start following this safe postnatal exercise video with Lottie from Just The Girl Fitness. She will lead you through a workout which will tighten up your core muscles and strengthen your pelvic floor while having some fun! This workout can be done anywhere, so pop it on when your baby is sleeping and enjoy the benefits!

     

    Active wear for four trimesters, what more could a mamma ask for

    Look after your beautiful #mombod: shop supportive post pregnancy exercise clothes 🤰 🤱

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