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Post pregnancy workouts: Including baby in exercise!

Fit pregnancy blog: post-pregnancy workout

We are catching up with Sia from Diary of a Fit Mommy! After an incredibly fit pregnancy she is now enjoying workouts with her baby boy – here is Sia's latest blog with advice for including your baby into your workouts! So fun! 

On February 4th, I gave birth and it was the most remarkable experience of my life. Though my body will never be the exact same, I am so happy about what it's done to create life and the strides that I have taken to improve my postpartum body.

Fit mommy diary post pregnancy workouts

I have been pretty fit for most of my life and enjoyed a fit pregnancy I turned that notch up even higher and I ate pretty clean for the most part. I did have my little indulgences here and there; especially, during my second trimester when all I wanted was chips & queso!

Once I gave birth, my world was turned upside down! I was so used to being on a schedule, but then I realize that the schedule that I once had was simply not going to work anymore-I was on my son's time. But hey, I wouldn't have had it any other way! However, this meant that I had to create a new plan of attack.

Fit mom diary yoga for postpartum body

Shortly after I had given birth, I lost the 30lbs that I had gained during pregnancy, but my body was still soft and the definition that I once had was far from sight. I didn't start working out hardcore till around 12 weeks postpartum, though I was given the clear at six weeks. Why? Life got in the way: my husband had to have surgery, we had to make a 9 hour trip to his hometown for a family emergency, and then we decided to move into a bigger home. As you can see, working out was the last thing on my mind.

Once things finally settled down, I created a home gym consisting of an ab bench, two medicine balls, a battle rope, a fitness ball, two kettlebells, a dumbbell, resistance bands, and yoga mats and I created a plan. Since I knew the gym was not an option anymore, I decided to improvise and workout from home as my son slept. But... as you can imagine, even that did not always go according to plan.

At home post pregnancy workouts

So, what did I do? I incorporated him into my workouts! This way, I killed two birds with one stone and we had a blast, together, and I toned up slowly, but surely. I even take him out for runs in our jogging stroller and even created a stroller workout! I have learned that when you are crunched for time, you must get creative.

Here is what I do in my home gym, weekly, before my son wakes up (if I am lucky, but I do change things up very often):

Monday: Abs (crunches, situps, russian twists w/medicine ball) + 15 minute jog with jogging stroller

Tuesday: Legs (sumo squats, kettlebell squats, walking lunges)

Wednesday: Abs (plank, side plank, leg lifts) + 15 minute jog with jogging stroller

Thursday: Legs (wall sit, side lunges, butt kicks, high knees)

Friday: Arms (tricep dips, pushups, plank, dumbbell curls, kettlebell swings)

Saturday: Yoga/Meditation/Rest

Sunday: Yoga/Meditation/Rest

He enjoys watching and learning, but sometimes I will even incorporate him into my yoga days.

My favorite exercises for total body workouts that I like to do each morning upon waking up (since I LOVE high interval intensity training) are:

  • 20 Burpees
  • 30 Mountain Climbers
  • 20 Jump Squats
  • 30 Jumping Jacks
  • 20 Plank Jacks

Fit mom diary postpartum workouts

I am still currently breast feeding and I try to improvise even when little one gets hungry. Multi-tasking is a mom's best friend!

Fit pregnancy baby workouts

Inspired to stay fit through pregnancy? Download our Fit Pregnancy exercise guide below for workout tips and advice for your healthy pregnancy! 


Fit pregnancy guide

Fit pregnancy guide


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