Join MamasteFit for a comprehensive motherhood workout that includes lower and upper body exercises. This routine features modifications for baby wearing, making it ideal for moms who want to exercise without putting their baby down. To start, we guide you through a core workout designed specifically for rebuilding your core after childbirth. Perfect for pregnancy and postpartum, these 6–10-minute workouts include beginner, novice, and advanced modifications. Next, we move into the main workout, which emphasizes breath coordination and proper positioning to protect the pelvic floor. Finally, the workout concludes with a comprehensive cool down mobility routine. Equipment needed for the entire routine includes a baby carrier, a box or step-up surface, weights, a mini band and a resistance band. Let’s get started!
🔥 Choose Your Core Warm-Up Level
👉 Beginner: Just starting? No equipment needed.
👉 Novice: Ready for a challenge? Slightly longer & more dynamic.
👉 Advanced: Add resistance bands & weights for max strength.
Beginner Core Warm-Up
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1️⃣ Dead Bug with Heel Drive
🎯 Targets deep core muscles & stability
✅ Lie on your back, feet planted, knees bent.
✅ Press your lower back into the floor.
✅ Extend one arm overhead, keeping the opposite arm still.
✅ Exhale as you reach, inhale to return.
✅ Continue on the same side for 30 seconds, then repeat on the other side for 30 seconds.
💡 Tip: Press your heels into the ground to stabilize your pelvis.
2️⃣ Pelvic Tilts with Heel Drive
🎯 Engages core & strengthens the lower back
✅ Start lying on your back with a slight arch under your lower back.
✅ Press heels into the ground.
✅ Tuck your pelvis under and flatten your back.
✅ You can hover your hips slightly for extra engagement.
💡 Why It’s Important: Pregnancy lengthens the hamstrings, so strengthening them postpartum helps with pelvic stability & posture.
3️⃣ Side-Lying Hip Abduction
🎯 Fires up glutes & core stability
✅ Lie on one side, aligning your elbow, hip, and ankle.
✅ Keep knees together, then push hips forward and then return back to start.
✅ Repeat for 30 seconds.
✅ For an extra challenge, straighten the top leg and hold for 30 seconds, keeping your bottom leg engaged. Repeat on other side.
💡 Modification: Place a pillow between your knees for added support.
4️⃣ Bird Dog
🎯 Enhances core stability & balance
✅ Start in a tabletop position (hands & knees).
✅ Extend one arm forward and the opposite leg back.
✅ Keep your core engaged and spine neutral.
✅ Continue for 30 seconds on one side, then switch to the other.
💡 Pro Tip: Avoid arching your back—think about keeping your ribcage and pelvis connected for max core engagement.
5️⃣ Bear Position Knee Lifts
🎯 Strengthens deep core & pelvic floor
✅ Stay in tabletop position, tuck toes under.
✅ Lift knees just one inch off the floor, then lower.
✅ Exhale as you lift, inhale as you lower for 30 seconds.
💡 Why It Works: This move activates deep core muscles and strengthens the pelvic floor—key for postpartum recovery.
If the Beginner Warm-Up felt easy, challenge yourself with this Novice Core Progression!
This routine includes:
- Deadbug Advancement
- Glute Bridges
- Side-Lying Hip Abductions and Side Plank Pulses
- Bird Dog Advancement
- Bear to Plank
Ready to Challenge Yourself Further? Try the Advanced Progression of the Core Warm-Up!
This routine includes:
- Weighted Deadbug with Mini Band March
- Weighted Glute Bridge
- Weighted Side Lying Hip Abduction and Weighted Side Plank Pulses
- Bear or Plank Walks
- Weighted Bird Dog Row
Motherhood Workout
If you’re feeling good after the warmup and ready for more, join us for a comprehensive workout that includes lower body and upper body movements. In this routine, we’ll show you baby-wearing modifications for those days when baby wants all the snuggles! For today’s workout you will need a baby carrier (if baby-wearing), a box or step-up surface, weights, and a resistance band. Let’s get started!
Part 1: Lower Body Workout
For this lower body workout, you will need a baby carrier, a box or step-up surface, and a weight if you are not baby-wearing. Let’s get started with Part 1 of today’s workout!
1️⃣ Squats
✅ If you’re baby-wearing, squat down to a box for support. If not, hold a kettlebell in a goblet hold at your chest.
✅ Inhale to lower down and exhale to lift up, engaging your pelvic floor.
✅ Continue for 60 seconds.
💡 Pro Tip: Ensure your feet are about shoulder-width apart and focus on keeping your back straight and chest lifted throughout the movement.
2️⃣ Staggered Stance Romanian Deadlifts / Good Mornings
✅ If you’re without a baby, perform staggered stance RDLs, holding a weight in the hand opposite of the forward leg.
✅ If you’re baby-wearing, do a Good Morning by supporting your baby’s head and hinging forward at the waist.
✅ Focus on pushing your hips back rather than down.
✅ Continue for 60 seconds, switching halfway through if doing the RDLs.
💡 Pro Tip: This exercise targets the hamstrings and glutes, so ensure you maintain a slight bend in your knees and keep your back flat.
3️⃣ Forward Step-Ups and Calf Raises
✅ Using a box or step-up surface, exhale to step up and inhale to lower down. Continue for 60 seconds on the same side.
✅ With one foot on the box, come up on your tippy toes and lower back down for 30 seconds.
✅ Switch sides and perform 60 seconds of step-ups and 30 seconds of calf raises.
✅ Ensure the knee of the stepping leg stays in line with your foot, and push through your heel to engage your glutes.
💡 Pro Tip: Add a rotation for an extra challenge by turning your hips toward the leg that is stepping up.
Repeat this circuit (squats, RDLs, step-ups and calf raises) for two rounds.
Part 2: Upper Body Workout
For the upper body portion, you’ll need medium and light weights, a couch or workout bench, and a long resistance band if baby-wearing. Let’s move on to Part 2!
1️⃣ Floor Press / Incline Press
✅ If you’re baby-wearing, squat down to a box for support. If not, hold a kettlebell in a goblet hold at your chest.
✅ Extend one arm forward and the opposite leg back.
✅ Inhale to lower down and exhale to lift up, engaging your pelvic floor.
✅ Continue for 60 seconds.
💡 Pro Tip: Ensure your feet are shoulder-width apart and focus on keeping your back straight and chest lifted throughout the movement.
2️⃣ Farmer’s Carry March
✅ Hold weights by your side or in a front rack position.
✅ March in place, avoiding side-to-side bending.
✅ Engage your core and maintain an upright posture throughout, marching for 60 seconds.
💡 Pro Tip: This exercise also strengthens your grip and improves stability.
3️⃣ Single Arm Rows
✅ Use a workout bench if you’re without a baby or support your baby’s head if baby wearing.
✅ Exhale to row the weight back at a 90-degree angle, inhale to lower the weight back down.
✅ Row for 30 seconds on one side, switch and row for 30 seconds on the other side.
💡 Pro Tip: Focus on squeezing your shoulder blade back and down as you row, and keep your movements controlled to avoid using momentum.
4️⃣ Reverse Flies or Pull-Aparts
✅ Use light weights or a light resistance band if baby wearing.
✅ If using a resistance band, perform the movement with palms facing down, palms facing each other, and palms up, switching every 20 seconds.
✅ If using weights, start with palms facing each other, palms down, then palms up, lifting the weights straight out to the side.
✅ Perform each grip for 20 seconds, for a total of 60 seconds.
💡 Pro Tip: Ensure your movements are slow and controlled, focusing on squeezing your shoulder blades together.
Repeat this circuit (floor press, farmer’s carry, single arm rows, and reverse flies) for two rounds.
Cool Down Mobility Routine
Congratulations, you made it through the workout! This cool down session includes a series of movements targeting the chest, thoracic region, hips, and side body, enhancing mobility and comfort. You don’t need any equipment for the cool down, so when you are ready, head down to a half-kneeling position for the following exercises:
- Half Lunge Goddess Pose with Chest Opener
- Half Lunge Archer
- Half Lunge Hip Flexer Stretch with Side Body Opener
- Revolved Lunge
- Side Angle
Conclusion
We hope you enjoyed this Motherhood Workout! Incorporate these exercises into your routine to stay strong and active, whether you are baby-wearing or not. You can come back to this workout any time or use the warm-ups or cool down whenever you need a little extra movement and mobility in your day.
If you want more workouts like this, be sure to subscribe to our channel and check out our online programs designed to support you during your pregnancy and postpartum journey.