Postnatal - Week 4 - The Month of Mama Self-Care Challenge

Postnatal - Week 4 - The Month of Mama Self-Care Challenge

Enjoy our collection of workouts for Week 4 of the challenge. These workouts have been chosen mindfully to help you stay motivated and guide you during the challenge.

Don't forget to join our challenge Facebook Group to share this experience with us, to keep informed and inspired.
Download our planners so that you can mark off your workouts and note all moments of self-care as you go.

You've Got This Mama!

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Postnatal - Week 4 - The Month of Mama Self-Care Challenge
  • Week 4 Workout Planner - Postnatal.jpg

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    Here is your Week 4 workout planner mama. Follow it as much as you can (we know mama life is busy!) and let us and your fellow mamas know how you are going in our Facebook group.

  • 16 Mins - Lower Body - Foam Roller (Postnatal)

    Join Ali to work your low abs, glutes and hamstrings all in under 20 minutes! Ali will get you bridging, toe- tapping and donkey kicking your way to strength and length

  • 10 Mins - Back - No Props (Postnatal)

    This workout focuses on back extension - countering the rounding forward of the spine that occurs from the everyday life of a mom! The exercises are done on your tummy - which feels great after not being able to work this way your entire pregnancy! Include back strengthening exercises as much as ...

  • 10 Mins - Legs - No Props (Postnatal)

    This standing leg workout moves through squat and lunge series to - strengthening the front and back of the thighs and into the glutes. Always relying on a deep core connection Ali finishes the workout with some challenging lunge balance exercises.

  • 7 Mins - Core - No Props (Postnatal)

    The goal of this quick core workout is to perfect your pelvic tilt and challenge the low belly connection. This workout is good for any moms who have closed their Diastasis and are able to keep their belly puling in throughout the entire workout! Less than 10 mins!!

  • 58 Mins - Full Body - Theraband (Postnatal)

    New Mama's this is the workout for you! This full body workout is designed to be gentle enough for moms who only just returning to fitness but challenging enough for any mom - new or "old" Workout side by side with Ali as she releases tension in the body, strengthens the lower & upper body while ...

  • 14 Mins - Arms - No Props (Postnatal)

    Upper body strength is so important as a new mom - you are carrying, feeding, rocking your bub a lot! This workout targets the muscles of the mid & low back, the shoulders and the back of the arms to ensure you are supported in your role as mama.

  • 13 Mins - Legs - No Props (Postnatal)

    As a mom how many times do you squat a day? Countless right! Learning the right mechanics of squatting is super important to ensure you are using your lower body and not your back! This is the ultimate squat workout to make sure you have the leg and butt strength to get you through your day!

  • 30 Mins - Full Body - No Props (Postnatal)

    No props needed - just you, your mat and 30 energizing minutes. Join Ali as she challenges your core connection, sideline strength and back line extension!

  • 45 Mins - Full Body - Theraband (Postnatal)

    Follow along with Ali as she moves slowly throughout every exercise to ensure you are working both concentrically & eccentrically to create long, lean muscles. This workout will challenge the length & strength of all your muscles - feeling the burn of isometric holds as well!

  • 15 Mins - Full Body - Yoga Flow - No Props (Postnatal)

    This yoga inspired - Pilates flow warm up moves through some traditional yoga series in combination with core activated pilates moves to get upper body, lower body and deep abs firing together. Ali also focuses on finding space and length in the body to prepare you for the rest of your workout. T...

  • Month of Mama Self Care Challenge - Tick Off Planner

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    Give yourself the gift of accountability. Tick off everyday you move with us & note every moment of self-care throughout the month.
    You deserve it Mama!