This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
I created this super simple, fun and effective postpartum workout challenge, where every workout is only 15-minutes, and you don’t have to have any equipment! We also work on a little bit of ab work, which is safe for diastasis recti. This is such a fun, and simple postpartum workout and fitness routine, that you have to do it to stay in shape this fall! If you want to get straight to the videos, sign up. When you sign up you get a special discount coupon too!
As fall comes around, a lot of us end up inside, which leads to less activity. If you can grab some space and fifteen minutes, then this postpartum fitness routine is for you!!
If you are struggling with getting back in shape, and feeling a bit lost, I created a specialized program that now comes in an APP for breastfeeding mamas. It is a complete meal plan with recipes and grocery lists, a 3-week ab-rehab and pelvic floor restore program, plus workouts to help you burn lots of calories once you are post-6 weeks! I highly encourage you to check it out and see what other mamas are saying! There is also a Facebook group for questions and support!
If your tummy needs some help, you can grab my free ab-cheat sheet for diastasis recti to incorporate into these workouts as well!!
Here is how the 15-minute postpartum fitness challenge works!
There are five videos, so you will be working out 5 days a week. You can rest two days. I highly recommend adding some walking in your day with these workouts. Walking is going to help you heel your body, it will burn fat, it boosts your energy and so much more. I want you to set a goal of 40 minutes of walking 5 days a week. That may sound like a lot, but you can start off by walking 10 minutes at a time, 4 times a day. Or slowly add up to 40 minutes. I promise you will thank me after you get accustomed to it! These small postpartum workouts are going to tone your muscles, so you don’t lose weight and get flabby. We want you to keep and maintain muscles mass and sculpt as well as lose the weight!
In the videos, I give you 5 moves. You are going to do each move for 45 seconds, then rest for 15 and switch to the next move. I show you all the moves. Repeat this circuit 3 times to be at 15 minutes. The great thing is you can repeat the circuit 6 times and get 30 minutes in! The workouts don’t involve any equipment, though you are welcome to add weights to make it more challenging.
What I love about these type of workouts is that they go fast! It literally feels like 5 minutes, which is easier on the brain, and there are only 5 moves to remember, so you can fly through it!
When you get done with week one, do it again! If you can add weights, or try to get as many reps in as possible in your 45 seconds to challenge yourself as the weeks go by. Please remember your nutrition. These workouts will not be very effective if you aren’t eating properly postpartum. My program has a full breastfeeding diet program (that comes in an APP!!), and I have a post here that illustrates how to create your own breastfeeding diet plan!
Get The FREE Diastasis Recti Exercises Cheat Sheet!
So many mamas are having such success with the program, and let me share what they’ve said:
“I’m on the 14 day clean eating part and already feel a change. I love that your program caters to nursing moms. These recipes are boosting my milk supply! Thanks again and can’t wait to use the new app!”
“As far as counting calories, yes that was so helpful!… it was an eye opener…But your concept of reducing ever so slightly and monitoring milk supply was so helpful! I have lost 6lbs-yay!- and have 12 more to go! I am encouraged for sure because it is usually not until I’m done nursing that I’m able to lose weight. So I’m all in for hopefully the rest of my life-on clean eating like this and exercise! Thanks so much for your help!!”
“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help!”
“The few changes I’ve made to diet per your instructions is already helping lower my sweet cravings. I’m sure I’ll notice an even bigger difference when I get stricter. This week has been great as I feel better, have already lost 2#, and haven’t seen a drop in milk supply which was my biggest concern. I look forward to starting the workouts tonight!”
“The baby steps have been super helpful including writing down everything I ate…Another 5 days would be amazing, I was thinking yesterday what am I going to do after the 5 days are finished. You have been incredibly helpful!! I am so appreciative!!!”
My program focuses on specialized nutrition for breastfeeding moms, recipes, meal plans, grocery lists, a new Ab Rehab + Pelvic Floor Restore program, and a new section on going back to work after baby coming soon!
There are now two prices! One with the app, one without for two options! grab it now, while it is super affordable!