SIMPLIFY. SIMPLIFY. SIMPLIFY. If there’s one crucial thing we need to learn how to do once we become parents, it’s to simplify our once overly complicated routines. Since time is of the essence once you throw a baby in the mix, we’ve enlisted the help of workout expert, Trisha Enriquez, to show us how to get the fitness results we want – even when time and space are more limited than ever before (Thanks a lot, baby).
AIN’T NO THING BUT A KETTLEBELL SWING
By: Trisha Enriquez (a.k.a. No Tummy Mommy)
I have worked with a lot of mothers who are trying to “get their body back” and it’s made me think that maybe we should all try to to change our language on the subject of postnatal fitness. It really isn’t about getting our old bodies back; it’s about embracing our new ones (and motherhood) and setting realistic goals that are in line with both our new mom bods and our new mom-lifestyles.
I know that after having my daughter, my typical six days at the gym for one hour dwindled to three 20-minute home workouts (if that). Luckily, I discovered ways to be more efficient and effective and I made this my new norm. Even now, there are times I put on my workout gear to get a sweat on, but then end up on the couch scrolling through Instagram instead. Often exercise is the last thing I want to do after working a mundane 9-5 job, while also daydreaming of growing my small business on the side. That’s the cold, hard truth; but knowing that I can squeeze in a fast & effective workout in the same amount of time it takes to watch an episode of Mickey Mouse Clubhouse often helps me get my ass in gear.
So what does a typical at-home workout look like for me? Well, pre-motherhood, I used to love lifting weights, but instead of having a shitload of dumbbells in my condo-sized living room, I invested in one kettlebell. If you don’t already have one, definitely consider it (they’re probably $15 at Winners – worth every penny!).
These three kettlebell moves will get you the best bang for your mat-leave-EI buck:
- The Swing
Benefits: Forget mind-numbing runs on the basement treadmill. This move ups your heart rate big time while also engaging your core, inner thighs and mommy booty!
How-to: Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor. Quickly stand and swing the kettlebell up to shoulder height. As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. That’s one rep.
- Squat & Press
Benefits: Saggy bum issues like the rest of us? This move lifts your booty, tones your thighs and has an added bonus of sculpting your shoulders!
How-to: Stand tall with feet wider than hip-width apart, holding weight in both hands in front of your chest and keeping elbows in. Keep your back flat as you squat down until your thighs are parallel to the ground and knees stay in line with toes. Press up through heels as you press kettlebell up to the sky directly above your shoulders. Pause at the top, and lower back down to repeat.
- One-Legged Around-The-Body Pass
Benefits: The preggo waddle can stick around post-baby, so use this move to work your core and improve balance and stability!
How-to: Hold the kettlebell with both hands in front of your torso and stand with your feet hip-width apart. Release the kettlebell into your right hand and move both arms behind your back. Grab the bell with your left hand and bring it back to the front (completing a full circle around your body). That’s one rep. Do 10, then switch directions and repeat without stopping to rest.
Lastly, don’t beat yourself up if you do skip a workout or if it’s taking you a little longer to fit back into your favourite black dress. Remember, embrace your new mom bod! Set realistic goals and just start somewhere even if it’s just one session a week. And if you must, fake it ‘til you make it – buy that kettlebell, put on that sports bra and that pair of $80 yoga pants hanging in your closet and start small until you finally get into the routine. Even if you’re doing 2 reps of each move with a “lay on the couch” break in between, no one will judge you – especially not your three-year-old toddler.
Keep up with Trisha:
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