We chatted to Mum of two Annie and mum of four Shakira about parental fitness and wellbeing.
They also put together a fun workout sequence for you to try at home. No matter whether you’re pregnant, have recently given birth or your baby is not a bit older, this workout is for you.
“I know how challenging it can sometimes feel to find the time, energy or motivation to workout.”
When you're dealing with the strain of being pregnant or the tiredness of having a new baby, exercise may be one of the furthest things from your mind.
However, exercise can be great for dealing with stress, helps keep you fit and healthy and can boost your energy levels and mood to help you boss parenthood.
“I am so excited to be working with THP to support women during motherhood to keep active, happy and healthy. As a mum of four and a pre and postnatal specialist, I know how challenging it can sometimes feel to find the time, energy or motivation to workout,” says Shakira.
“Creating space for yourself is quite literally the first thing that goes as a parent,” adds Annie. “Making time for exercise, focusing on keeping active and going for walks helps you stay centred.”
It’s always been a life line for me, even more so with a family.
Both women are also excited to have the opportunity to exercise together during the live.
“I’m in desperate need of an adult chin wag,” jokes Annie. “Plus there’s nothing like training with other people to push yourself.”
“I love working-out in a group and this Live will be a fab chance for lots of women to come together and enjoy being active,” says Shakira.
Exercising together or alone
Exercise doesn’t have to cost a lot of money or even take much time out of your day. And in that small period of time, it can help you recharge, refocus and unwind.
“Exercise is such an important way for us to gain strength, build confidence and create core stability, which can help us perform day-to-day activities with more energy and less aches and strains,” says Shakira.
“Being pre and postnatal might be a time of confusion for some women, who aren’t sure what exercises are best during each stage of their pregnancy and postpartum journey, however I hope to use my expertise and experience to advise and support women during this time.”
And if you can’t get away from your kids for 30 minutes, then why not get them involved?
“Children learn from what they see, and being active as a parent can help to spark a passion for movement in our children, allowing them to form a positive association with exercise and enjoy being outside playing games,” says Shakira.
My children and I have a lot of fun when we are active together, and we make exercise a game.
“We’re exactly the same as our kids,” adds Annie. “We all need sleep, good food, cuddles, connection and movement. Doing a little workout together is a good way for BOTH of us to get the devil out.”
10 minute beginners' workout for pregnant and new mums
Why not give it a go? You can scale the repetitions up or down to suit your ability. And don't feel pressured to do all exercises, just choose what feels comfortable for you.
If you're unsure about any exercise, check out the NHS tips on and .
Warming up
For a simple warm-up to get you moving, try these 3 simple movements.
- Giant steps
Start out by taking big strides back and forth across your exercise space (this could be your garden or any room where you can clear a space of trip hazards and furniture).
- Little steps
Follow this up with the opposite - small shuffling steps on your toes from one end of the space to the other.
- Bear crawl
Get down on your hands and toes with your bottom in the air and crawl from one side of the space and back again.
If you're doing these exercises with your child, talk to them about the things you're pretending to be with your 'giant steps', 'little mouse steps' and animal movements as you crawl. You could even throw in a few noises!
Exercise 1 - Squats
Stand with your feet shoulder width apart, keep your back straight, chest out and your arms folded across your chest or hands on hips.
Lower yourself, keeping your knees out and chest and head up.
Stand back up. Sit back into the squat and push through your heels as you stand.
Repeat 10-12 times
Squats are great for strengthening both your lower body and core muscles. They help stretch and increase strength through your hips and work the muscles that affect your posture: your core, upper back and pelvic floor, ideal for pregnant mums' bodies.
You might need to keep your little one occupied as you do this exercise, but try to talk them through what you're doing, going 'up' and 'down'.
Exercise 2 - Tall plank
Get down and support yourself on your hands and toes, with your hands shoulder width apart on the floor, your arms and legs straight.
Keep your body in a straight line position from head to heels, with your hips high, leaning forward slightly on your hands under your chest.
Hold your position for 1 minute (or as long as you're able). If you need to stop, bring your knees down to the floor. If you can, go back up into the position and finish the exercise.
It's worth finding something to occupy children while you do this exercise as concentration and focus is essential to getting the technique right.
Plank exercises like this are great for building a bit of core strength and endurance, so you can more easily support yourself while supporting the kids!
Exercise 3 - Jump and dance
No specific techniques to master here - just get moving and shaking for a little bit of cardiovascular exercise.
You could pop on some tunes and boogie with your little one?
Exercise 4 - Static lunge
- Stand in upright position, upper body straight, shoulders back, relaxed and with your chin up.
- Take a large step forward with one leg and keep up on the toes with your back foot.
- Lower both knees until both legs are at a 90 degree angle, grazing the floor with the back leg. As you do so, keep your head up and your back nice and straight with shoulders back and chin up.
- Pause, and then straighten both legs to the start position.
- Repeat 10-12 times, switching legs to exercise both sides.
Static lunges are an excellent full body exercise and they work your core and lower body together which improves your strength, stability and balance.
