#46: 7-day SAFE Full Body Workout for tired mums

I have something really cool for you today. I have prepared a 7-day full body workout for you to help you start exercising after having a baby.

When Freya was 6-month-old I tried to get back to my pre baby workout routine. I crashed and burned in less than two weeks.

I simply tried to do too much.

As Freya never slept well, I was up a few times every night (I breastfed her until she was 18.5 months old) I was exhausted. Still dealing with post birth trauma (I didn’t even know I experienced it until she was over 1 year old), and my high expectations about what my fitness life will look like after having a baby I was both frustrated and exhausted.

I did my mistakes and I learned that we can and should exercise, even when were always extremely tired, if we just cut ourselves some slack.

Our workouts don’t have to be long, don’t have to be extremely challenging. They can be short and sweet.

For as long as you don’t get enough sleep at night and feel totally overwhelmed with this new life, short workouts (literally 5 minutes long) will help you feel better in your body, support your recovery and your health. You don’t need to change your clothes to exercise (as long as you can move freely), you don’t need to put on your shoes or have shower afterwards.

I know very well how difficult it is to find any time for yourself when there is so much to do every day. But having few moments just for you is self-care. When you feel good, everything is easier and better. It is easier to start with 5 minutes every day rather than 20 minutes three times a week, right? It was for me.

If you’re like me, impatient to get back to your pre baby fitness routine and clothes, but have no help and are constantly tired or fatigued as you don’t sleep at night, this approach is healthier and won’t add more stress to your already stressed life.  What do you think? Would you like to try it?

This is a 7-day challenge but you can keep on going for as long as you like. You can start it again every single week for as long as you have fun doing it. What I like about it is that it includes stretches and mobility exercises. Everything new mum needs to be pain-free and have more energy.

If you’re looking to start working out in sync with your menstrual cycle to balance your hormones and have more energy, these workouts are perfect for the first part of your follicular phase and second part of your luteal phase (or any day when you’re not bursting with energy). Stretches will help you release some tension during your menstrual phase.

Here is the plan. We have 5 exercises, 45 sec per exercise and 5 sec breaks between exercises. That still leaves us 1 min to do gentle stretches afterwards.

Curtsey Lunges are one of my favourite exercises

Day 1: Legs

• Lunge and twist + knee up L

• Lunge and twist + knee up R

• 3 pulse squat to curtsey lunge L

• 3 pulse squat to curtsey lunge R

• Knees to feet, up & down (alternate)

Day 2: Glutes

• One leg squat L

• One leg squat R

• Hip bridge – feet together

• Fire hydrant L

• Fire hydrant R

Day 3: Arms

• Push ups

• Triceps dips

• Up and down plank

• Plank with shoulder taps

• Reverse plank

Day 4: Back

• Hip bridge

• Pointer

• Back extension with arm row

• Back extension with flutter kicks

• Back extension, thoracic hold

Day 5: ABS

• Side plank L

• Side plank R

• Crunch

• Reverse crunch

• Crunch hand to opposite foot

Day 6: Mobility

• Cat/cow

• Scapula push ups

• Hip & hip flexor mobility L

• Hip & hip flexor mobility R

• Iron cross

Day 7: Stretch

• Pigeon stretch L

• Pigeon stretch R

• Hip flexor stretch L

• Hip flexor stretch R

• Cobra

• Downward dog

This workout is perfect for any tired mum who is looking to get back to exercising.

Yet it isn’t for:

• Any new mum who hasn’t done any postnatal abdominal fix exercises

• Any new mum with diastasis recti

• Any new mum with back pain

• Any new mum who hasn’t been cleared by her doctor for exercise

• Anyone who is pregnant

I recorded each workout for you so you can easily do it with me. Click here to get an instant access to all videos.

Let me know how did you feel after each workout.

If you need help starting to work out in sync with your menstrual cycle and only have energy to exercise 5-min a day join my FB group “5-min workouts for tired mums”. I post a new video every single day. 

With love,

Karo

DISCLAIMER:

It is important to consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. Fit&Healthy4Life.online and Karolina Zywicka will not be responsible or liable for any in- jury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.