Exhaustion can feel like a constant companion when you're navigating life as a mom—especially in the postpartum phase. Between sleepless nights, caring for your little ones, and trying to manage everything else on your plate, finding the energy to move your body can feel like a distant dream. But movement doesn't have to drain you—it can restore you. Even small, gentle steps can help you feel more energized, ease pain, and reconnect with your body. Let this be your reminder: you deserve to feel vibrant, strong, and whole—one step at a time.
You deserve to feel strong, vibrant, and energized every day. I know that as a mom, life can feel busy and overwhelming, but movement is one of the most beautiful ways you can reclaim your health and wellness. It's not just about physical strength—it's about feeling empowered in your own body, improving your mood, and giving yourself the energy you need to keep showing up for yourself and your family.
Whether you're managing a leaky bladder, persistent pain, or working on rebuilding your core strength, regular movement can be a gentle and powerful way to support your recovery and well-being. And the best part? You don’t have to do it all at once or push yourself too hard. Start small, and build your way up with movements that feel good for you. I’m here to help you explore how to satisfy your need to move and feel good in your body again.
What movement works best for YOU?
As a busy mom, it’s important to find activities that not only fit into your schedule but also bring joy and relief to your body. It's not about perfect workouts, but about showing up for yourself and doing what feels right for you.
Here are some gentle and effective workouts that can help you feel stronger, more confident, and ready to take on your day:
Water workouts
Water workouts are a fantastic, low-impact option for moms. Water offers a natural resistance that can help strengthen muscles without putting too much strain on your joints or pelvic floor. Whether it’s water aerobics, swimming, or just walking or running in the pool, water workouts can also be incredibly soothing and supportive of your pelvic health.
If you enjoy swimming, different strokes like the freestyle or breaststroke can provide a good balance of cardio and muscle toning. The gentle nature of these workouts can help build strength and improve your flexibility over time.
Yoga
Yoga is one of my favorite ways to connect with your body in a compassionate, nurturing way. It can help you improve your core strength, relieve tension, and even reduce stress and anxiety, which is so important for a busy mama. Gentle yoga can be a great starting point, but as you feel ready, you can explore more active styles like Vinyasa or Hatha.
Yoga isn’t just about the physical postures; it’s also about the mindful breathing that can calm your mind and help you feel grounded. I encourage you to try carving out a few minutes each day, whether it’s in the morning or before bed, to restore balance and peace.
Cardio dance
If you love music and want a fun way to get moving, cardio dance is a great choice! It’s an easy way to boost your energy, improve cardiovascular health, and strengthen your body, all while having fun. Whether it’s Zumba, Jazzercise, or even dancing around the living room with your little ones, dancing is a joyful way to move your body.
Not only will your heart thank you, but your mind will too! Dancing can reduce stress and boost your mood, which is so vital for any mom who’s juggling everything.
HIIT (High-Intensity Interval Training)
I get it—sometimes you just need to feel like you're really challenging yourself. HIIT can be a great option if you’re looking for an intense but efficient workout. It involves short bursts of exercise followed by brief rest periods. You can modify it to meet your needs, whether you’re doing squats, lunges, or bodyweight exercises. If you’re dealing with pelvic health issues, just be sure to modify the intensity and focus on form. Start small, and gradually work your way up.
Spinning
Indoor cycling can be a great option if you’re looking for a low-impact cardio workout. It’s gentle on the joints but still gives you a good sweat! The intensity is up to you, and there’s something so empowering about working through a spin class or riding at your own pace to your favorite playlist. Plus, it’s a great way to focus on your body and boost your mood.
Kickboxing
If you’re looking for something to help you release some stress and feel strong, kickboxing can be a wonderful option. Punching and kicking can be very therapeutic, and it’s an amazing full-body workout that builds strength and coordination. It can also be a fantastic way to feel confident in your body again, especially when you're dealing with lingering postpartum pain.
Remember to listen to your body and take it slow—kickboxing is intense, but you can adjust it to your level of fitness and comfort.
The key to success: Consistency & self-kindness
Mama, the most important thing is to show up for yourself. You don’t have to do it all, and you don’t have to be perfect. Find a movement that feels good, take small steps, and give yourself grace. It’s about making a little time each day to focus on YOU, even if it’s just for 10 minutes. Movement is a gift you give to yourself, and it’s the key to feeling strong, grounded, and able to face each day with energy and love.
As a mom, it’s easy to put everyone else’s needs first—but you are worthy of feeling your best. Whether it’s a gentle walk, a few yoga stretches, or dancing around the house, take the time to nourish your body and soul. You deserve it.
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