Life with a little one is busy, and finding time to hit the gym or pull out equipment can feel impossible. That’s why we’ve designed this no-equipment lower body and core workout—perfect for prenatal and postpartum mamas (and anyone!) who wants to get strong, stay active, and feel great without leaving home. Whether you’re traveling, chasing a toddler, or just squeezing in a quick break, you can do this routine anywhere: your living room, hotel room, backyard—even the nursery floor.
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What to Expect:
Two rounds of lower-body strength exercises (total 6 minutes per round)
One round of core-focused moves (5 minutes)
Beginner, Novice, and Advanced modifications for each move
A mix of controlled tempo, pulses, jumps, and staggered variations to challenge muscles and support pelvic health
Round 1: Lower Body Foundations (6 Minutes)
1. Body-Weight Squats (1 minute)
Setup: Feet slightly wider than hip-width.
Movement: Inhale to lower, exhale to stand. Focus on lifting the pelvic floor as you rise.
Modifications:
Beginner: Standard up–down squat.
Novice: Add a pulse at the bottom (3–5 pulses before standing).
Advanced: Squat jump or rise onto toes without impact.
Tip: Pulses increase time under tension for stronger legs and glutes. Exhale and lift the pelvic floor as you come up to protect your core.
2. Alternating Reverse Lunges (1 minute – 30s per side)
Setup: Start with weight on the front foot.
Movement: Step back into a lunge, then drive the knee up as you stand.
Modifications:
Beginner: Omit the knee drive; simply step back and return.
Novice: Add a controlled drive to engage hip flexors.
Advanced: Increase speed or add a hop between sides.
Tip: Keep your chest tall and core braced to protect your lower back.
3. Calf Raises & Hops (1 minute – 30s each)
Setup: Feet together or staggered (one foot slightly back).
Movement: Rise onto toes, hold 1 second, lower.
Modifications:
Beginner: Controlled calf raises.
Novice: Add a small hop on each rep.
Advanced: Fast continuous hops, keeping ribcage neutral.
Tip: Staggered stance shifts load to one calf and eases pelvic pressure. Stagger the right foot foward, left foot back.
4. Lateral Hip Shifts (1 minute)
Setup: Feet wider than hip-width.
Movement: Shift weight side to side, reaching opposite hand toward toe. Keep toes grounded.
Benefits: Mobilizes hip internal/external rotation, supporting pelvic-floor flexibility.
Tip: Twist your upper body toward the leading leg to deepen the stretch.
Round 2: Repeat & Ramp Up (6 Minutes)
Repeat the same sequence, focusing on:
Controlled down phase (inhale)
Powerful up phase (exhale, pulse, or hop)
Pelvic-floor lift as you stand or hop
Feel free to mix and match beginner/advanced options based on energy level and form quality.
Core Finisher: Five Minutes of Strength
Perform the first two exercises, then switch sides. Finish the set with 1 minute of plank knee-to-elbow.
1. Supine to Side-Lying Reach & Roll (1 minute)
Setup: Lying flat on your back; right leg straight, left leg bent at 90°, left arm reaching toward the ceiling.
Movement: Reaching left arm up, roll torso to the right, pressing through supporting arm to lift shoulder.
Modification: Drop knee on floor or keep legs stacked for more challenge.
Tip: Engages obliques and supports shoulder mobility.
2. Side-Lying Hip Abduction (1 minute)
Setup: Lying on your right side, knees stacked.
Movement: Exhale, push hips up and forward, spreading the knees and feet apart, sit back down.
- Modification: Instead of spreading the knees and feet apart, keep the feet together throughout the movement, spreading only the knees.
Tip: Focus on tucking the pelvis under at top to activate the bottom-side glute and protect your spine.
3. Plank Knee-to-Elbow (1 minute)
Setup: Full plank or knees-hovering plank.
Movement: Draw right knee toward right elbow, return; left side. Alternate continuously.
Modifications:
Beginner: Knees hovering just above the ground, small range of motion.
Novice: Classic plank, controlled drive.
Advanced: Slow tempo or add a slight hip dip.
Tip: Keep ribs in and core braced; take breaks as needed.
Cool Down & Next Steps
Congratulations—you just completed two rounds of lower-body work and a five-minute core finisher, all without equipment! When you’re ready, explore our 12-Min Mobility Cool Down on our YouTube channel to stretch and reset.
Stay Connected:
New workouts every Tuesday on our YouTube channel
Prenatal & Postpartum programs available online
Use code YOUTUBE10 for 10% off any program at mamastefit.com
Remember: Consistency is key. Bookmark this routine for days when you can’t make it to the gym—or just need a quick, effective sweat.
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