love and fit - fitness wear for moms

It’s no secret that our bodies change after pregnancy. Whether you’re really into fitness or are just looking to tone up a bit, this 25 minute postpartum workout is perfect for all mamas out there! Before you’re ready to workout, you’ll need to get your Love and Fit activewear on! The Athena Nursing Sports Bra and Guardian Leggings make a great pair for a postpartum workout. 

With a non-slip silicon waistband, our high waisted Guardian Leggings will stay right where they should be when you’re doing cardio or bending down and chasing toddlers around! Oh and they grow WITH you so you can wear them up to around 25 weeks during pregnancy and then reintroduce them for postpartum. The ⅞ length, compressive fabric, and side pockets make these the go-to leggings you’ll never want to take off! But since we’ve got them on, let’s jump into our workout!  

25 Minute Postpartum Workout

Cardio Circuit 1 – The Following 3 Exercises – 20 seconds work / 40 seconds rest (do each exercise once, go through the full circuit, and then repeat for 3 times total) If more rest time is needed, please take it. **Advanced: 40 seconds work / 20 seconds rest

• High Knees: Lift up right knee as high as it will go and raise opposite arm, then switch quickly so left knee is up before right foot lands.

• Skaters: Start in small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind to your right ankle. Touch left hand to right foot. Then, reverse the direction.

• Butt Kicks: Jog in place while trying to touch your heels to your butt. 

Cardio Circuit 2 – Complete 3 sets of 12 reps for each exercise

• Squat to Side Kick: Squat with feet shoulder-width apart. As you come up kick to the side and come back down into a squat. (both sides)

• Plie Squat Jumps: Jump off the ground with your feet facing out and hip width apart. Lower down until thighs are parallel to the floor and jump again.

• Ski Jumps: Jump from side to side as if skiing down a mountain. Make sure to squat, you should be able to feel the stretch in your leg muscles. 

Once you’ve got your heart rate up with some cardio, let’s move on to the core! You should complete 3 sets of 12 for each of the following exercises.

Have to nurse before the core circuit? It’s a breeze with our Athena Nursing Sports Bra! Built for high impact and offering full coverage, this nursing sports bra can be unhooked with one hand while you’re holding your newborn. Focused on comfort, there’s nylon/spandex mesh on the inside and adjustable straps. 

Now that your little bundle of joy is fed, let’s jump back into our workout!

Core Circuit 3 – Before starting any core workouts, please check with your doctor to check if you have Diastasis Recti (abdominal wall separation). Do 2 sets of 20 reps for each exercise

• Superman: Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds.

• Pelvic Tilt: Lie on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds.

• Crunches: Lay on your back, bend your knees, and cross your arms over your chest. Lift your head and shoulders off the floor using your ab muscles. Try not to use your head or neck to lift

The most important part about working out postpartum is keeping the commitment to yourself to do it! Doing a little bit each day, even from the comfort of your own home, will get you one step closer to the results you desire. If you’re looking for more nursing gear, we also have the Cozy Up Nursing Hoodie, Breezy Nursing Tank, and Cross Back Nursing Tee to keep you covered no matter what the season!