10 Minute Postpartum Full Body Workout
Congratulations! You have just taken a huge step towards reclaiming your health, fitness, strength and body after a beautiful journey of parenthood. Post-pregnancy is an emotional and physical journey and getting back into exercise can be a daunting experience. That’s why we have developed this 10 minute full body workout which has been designed to be efficiently done in as little time as possible.
Instructions for your 10 minute postpartum full body workout:
- Remember to warm-up: Prior to beginning your 10 minute postpartum full body workout, it is important to warm up your body. This can include walking, dynamic stretches (such as leg swings, shoulder and arm circles) or even light calisthenic exercises.
- Set a timer: A 10 minute full body workout is split into two rounds, each an exercise for one minute. Use a timer to ensure you don’t over-exert yourself nor spend more than 10 minutes of your day.
- Choose a starting exercise: Start with the exercise of your choice for 1 minute and take the rest of the exercises in the circular order.
- Exercise one minute each: For each of the following exercises, focus on giving it your best effort for one minute each. This could be an increase in repetitions, a decrease in rest/transition period or an increase in exercise speed.
- Cool down and stretch: Cool down your body and finish the workout by stretching. Stretching for 10 minutes is often recommended for postpartum health, however, a few minutes of stretching post-workout is still beneficial.
The 10 minute full body workout:
- High Knees: An aerobic exercise which helps improve your fitness, as well as reduce abdominal fat, strengthens your core, and increases coordination.
- Push Ups: An exercise which helps keep your chest, shoulders, arms and triceps strong, as well as tone your core.
- Squats: This exercise tones your entire lower body, helps build leg strength and increases your range of motion.
- Lunges: This exercise helps to work on your endurance and strengthens your entire lower body.
- Bent Over Rows: This exercise helps build upper body strength as it works multiple muscle groups and tones your arms, shoulders and back.
- Plank: An effective isometric exercise which helps to engage your core and build overall strength and stability.
- Crunches: This exercise specifically targets your abdominal area, helping tone and strengthen the area.
- Tricep Dips: A great exercise for toning the muscle groups of the arms and shoulders.
- Side Lunges: This exercise helps to improve balance, build strength and range of motion in the hips.
- High Knees: An aerobic exercise which helps improve your fitness, as well as reduce abdominal fat, strengthens your core, and increases coordination.
Enjoy your workout! Feel free to modify the exercises depending on your level of comfort, how your body feels and avoid any moves that may be uncomfortable. Most importantly, don’t forget to listen to your body and have a rest day in between each workout. Enjoy and well done!
