Pre-Baby Body Workout!!

Mother with a stroller

For many of you new moms out there, you’re struggling to get your pre baby body back. Limited by a small window of time between feedings and nap times. I have designed a mini workout series that you can complete at home, without equipment and during those moments of bliss, while baby is sleeping.  It won’t happen over night but if you are diligent and push through this short mini circuit a minimum of 3 times a week, you will take yourself back to that body you once had.  Dedicated to a special friend who made this request, this workout will strengthen all those muscles that have weakened during your pregnancy and beyond!!

Run through each individual exercise once and then restart the full routine (1-8), 2 more times. Be sure to move from each exercise quickly with no rest in between. Each day, try to push yourself..adding an extra rep in each time. By fluctuating your heart rate, increasing and decreasing intensity…you will burn through fat quicker and strengthen muscles at the same time!

1) Plank Raises x 10- 15 reps.  

Start on your hands in plank position. Be sure to keep your stomach tight and your back flat and strong.  Move from your hands down to your forearms and then back up to your hands. 1 rep = hands to forearms


2) Bird Dog – x 10-15 reps/each side

Start in a table top position, keeping your core tight raise one arm and the opposite leg at the same time. Contract your butt muscles and keep your leg straight with toe pointing down, stomach tight and back flat, then switch opposite leg and arm.


3) Mountain Climbers – x 10 reps/each leg

Starting on your hands and toes, bring one knee at a time into your stomach. Be sure to keep your shoulders directly over your hands, keep your stomach tight and a flat back.  Alternate knees quickly as if you were lightly sprinting.


4) Push Ups – x 10 – 15 reps

Try these on your hands and toes, flat back and tight stomach (do as many as you can trying to push yourself to 10-15). Keep your hands below your shoulders lowering your arms down to a 90 degree angel. Modified is from your knees but we can all do a regular push up when we put our minds to it!!


5)  Pelvic Lift – x 10 – 15 reps.

Laying on your back with your feet flat on the ground and your arms by your side, push your pelvis as high into the air as you can, squeezing your butt muscles and then lowering your pelvis back down. For more advanced variation, do half with one leg straight up in the air and then alternate for the second half.


6) Bicycles – 10 – 15 reps. (1 rep = one full pedal of each leg)

Laying on your back and legs raised with a 90 degree bend, keep your hands behind your head and begin to pedal with your legs as if on a bicycle. Take the opposite elbow to the opposite knee simultaneously, while contracting your stomach into a crunch as the elbow meets the knee.


7) Chair Squats – x 10 – 15 reps.

Take a chair and stand directing in front of it, feet shoulder width apart, stomach strong and hands straight in front of you. Bring your butt down to just slightly touch the chair as if you are about to sit down, keeping your back flat and making sure your knees are behind your toes. After slightly touching chair, bring your legs back up to a straight position and contract your butt muscles while in a standing position, arms by your sides and then repeat.


8) Lunges – x 10 – 15 reps.

From a standing position, lunge one leg directly in front of you, keeping your core tight, your back straight and your knee behind your toes. Push up from your heels through your knee, engaging all your leg muscles, completing 10-15 on each leg.


9) Mountain Climbers – x 10 reps/each leg

Starting on your hands and toes, bring one knee at a time into your stomach. Be sure to keep your shoulders directly over your hands, keep your stomach tight and a flat back.  Alternate knees quickly as if you were lightly sprinting.



Don’t forget your nutrition!! It is important to keep yourself healthy along with baby, ensuring that you both get all the vital nutrients required for good health and to achieve your post-baby body!!  Because you are limited with time, I highly recommend supplementing with good quality vitamin and  plant based protein powders.  I support a non-gmo, organic, plant based protein, that I have tried and tested for myself..and absolutely loooveee!!  Making a quick shake, filled with coconut/almond milk, fruit, oats and plant based protein powder is a healthy alternative, rich in plant- based nutrients, when your strapped for time.  

Contact me for more information on these awesome products:

2 thoughts on “Pre-Baby Body Workout!!

  1. marion kitamura says:

    Hi, very interested in your non-gmo organic, plant based protein.
    I am excited to try this workout tomorrow since I have a busy day and limited time.
    The workout looks great for pre/post pregnancy or anyone with limited time wanting to tighten up. Thanks for your dedication to sharing such great expertise and advice.

    • It is a great workout for building the fundamental muscles we use everyday, so it definitely can be a workout used by everyone:)
      I will send you an email with some more about the non-gmo, plant based proteins. I made a shake for Ronny and I with coconut milk, vanilla powder, oats, chia seed and pineapple…it was amazing!!:)

Comments are closed.