makeitworkmomma makeitworkmomma

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Keri Schundler  💕Mom of 3 💪🏻ACE Cert PT-pre/postnatal fitness 💫Inspired to share fun & easy ways to get strong at home 🧘🏼‍♀️Closed my 6 finger #DiastasisRecti gap

Full body mat workout - no equipment needed! #fitspo #homeworkouts #totalbodyworkout #fitmomsofig #noequipment #womenshealth #postpartumfitness #momof3 💪Try each move for 12-15 reps (each side), rest for 30 seconds and go for 3 or 4 rounds!
💫TIP: If your wrists hurt being on all fours try making a fist or holding a dumbbell.
✅Always consult your doctor before starting a new exercise program, especially when pregnant.

This week's #WCW is a fellow Canadian 🇨🇦 @adelefitmomof4 I love her page for workouts ideas, nutrition/weightloss tips and product reviews for moms 💪🏻💕check her out! PS - Look at those abs and she has FOUR kids 👀! #fitspo #homeworkouts #totalbodyworkout #fitmomsofig #kettlebell #womenshealth #postpartumfitness #momof4 💪Try each move for 20 reps, rest for 30 seconds and go for 4 rounds!
✅Always consult your doctor before starting a new exercise program, especially when pregnant.

Slam Ball Workout! Shoutout to Ashley @getmomstrong for the #fitspo on this circuit!
#homeworkouts#totalbodyworkout #slamball#fitmomsofig #medicineball#homeworkoutideas
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💪Try each move for 20 reps (each side), rest for 45 seconds and go for 3 or 4 rounds!
💫TIP: Keep those ribs tucked! To the women with diastsis recti ⚠️ for the forward arm circles - if you're struggling with this, try smaller circles or bend your elbows. Also, skip the crossbody move if you're trying to close a gap wider than 2.5cm/fingers or have very weak/deep fascia (the exercise that is high on one side, low on the other) 😉you can replace this with another round of slams or toss ups!
✅Always consult your doctor before starting a new exercise program, especially when pregnant.

Here's a little Monday Motivation for you - no equipment needed (just a chair for stability)! My friend @fitstylegrace is a pilates instructor in Miami and posts awesome workouts on IG you can do at home for full body toning 💪🏻check her out! I don't have much experience with barre so I decided to challenge myself and try a workout of hers I bookmarked (tougher than it looks🔥). Clearly one of us is more graceful with this 😳.
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👉🏻Do-anywhere #barre routine for leg sculpting & booty firming. This workout targets every large and small muscle, starting at your feet and going up to the glutes. For extra calf action, keep your feet up on tippy toes as if you’re wearing high heels! 👠 Also lean your body weight back to activate glutes, inner thighs & hamstrings. Don’t slouch forward.
* 15 sit pulses, feet together & toes forward.
* 15 cross-leg pulses, do both sides.
* 15 knee lift pulses, do both sides.
* 15 pulses in wide second position, toes out diagonal.
* 20 marches, stay looow.
* 10 kickbacks, both sides.
* 15 calm shells.
* 10 diamond pulses in first position, heels in toes out.
* 4 rounds.
#barrebabes #pilatesbody #legroutine#homeworkout
#squats #bootyworkout #legs#exercisevideo #balletfitness#moveoftheday

Ankle weight workout when your munchkin doesn't want to let go of you 😬💕 #WHSTrong #fitmomsofig #postpartumfitness #postpartumworkout #momof3 #homeworkouts_4u #ankleweights
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Try each move for 12 reps on each side, rest for 20 seconds and go for 4 rounds!
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💫TIP: When you do one legged moves like this, think about keeping your pelvis/hips level and use your core to create that stability. You may not have as much movement but thats ok! It's more important to perform the move slowly and correctly!
ns or water bottles
✅Always consult your doctor before starting a new exercise program, especially when pregnant.

My #WCW this week is 💕💪🏻Ashley from @getmomstrong! I love her attitude about postpartum health and self love. Her workouts are mom friendly and packed with great tips and modifications. This woman knows her stuff, check her out 👍🏻@getmomstrong
#getmomstrong #unilateral #workoutideas #kettlebellworkout #buttbuilding #coretraining #postpartumfitness
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💥4 ROUNDS:
1️⃣Side Lunge w/ Heart Beat, 20 reps
2️⃣Forward/Backward Lunge, 10 reps left arm, 10 reps right arm
3️⃣1-Leg Deadlift + Row, 10 reps each

You should be doing unilateral work every time you train! Unilateral training (working one side of the body at a time) helps...
1️⃣address imbalances: the body is a master compensator. When one side of your body takes over, it can create a variety of problems including back pain, muscle tightness and funky posture.
2️⃣enhance core strength: working one side of the body requires balance. Unilateral work recruits deep stabilizing muscles ensuring a more whole fitness approach.
3️⃣prevent/fix mom-hip: you know you always carry that baby with the same arm/hip. This is going to throw your body out of whack... likely in the form of low-back or nerve pain. Be proactive and train both sides of the body separately.

💥CARDIO💥Let's start this cooler season off with a good sweat 💦
#hiit #fitmomsofig #homeworkouts_4u #homeworkouts #fitspo
💪Try each move for 45 seconds, rest for 30 seconds and go for 3 or 4 rounds!
💫TIP: For the last 5 seconds of each exercise think about going higher/lower/deeper/stronger!
✅Always consult your doctor before starting a new exercise program, especially when pregnant.

The last week of summer was crazy at our lake - we had 5 kids with us 😲🙃😆🤪😬As you can imagine, getting a workout in was challenging so I found a way to give into the situation, make it work and have fun! #kidsfitness #workoutwithkids #outdoorworkout #homeworkouts_4u #fitmomsofig #homeworkouts #fitspo #funfitness #motivation 💪Tell each kid to invent an "exercise" and everyone repeats for 5-10 counts- keep going as long as you all can!
💫TIP: Getting kids involved with your exercise routine has so many benefits for everyone! They feel strong, silly and empowered and you break a sweat while you bond with your kiddos. Try and make them a part of your fitness journey - you'd be surprised how much they pick up from you👍🏻!
✅Always consult your doctor before starting a new exercise program, especially when pregnant.

Upper body dumbell workout! 🏋🏼‍♀️#fitmomsofig #upperbodyworkout #dumbbellworkout #dumbbell #homeworkouts_4u #homeworkouts #fitspo 💪Try each move for 15 reps, rest for 15 seconds and go for 3 or 4 rounds!
💫TIP: Use core breathing when you exercise - on the inhale relax your belly/expand your ribs. On the exhale (as you exert) - engage your pelvic floor up (kegel) as you envision your abs coming in and together. ✅Always consult your doctor before starting a new exercise program, especially when pregnant.

No equipment needed for this one (unless you count the 🌳)
#outdoorworkout #homeworkouts_4u #fitmomsofig #homeworkouts #fitspo 💪Try each move for 12-15 reps, rest for 15 seconds and go for 3 or 4 rounds!
💫TIP: For the first move (elevated one legged squat) try and keep your knee lined up over your ankle and imagine sitting in a chair (stick your butt back and down)
✅Always consult your doctor before starting a new exercise program, especially when pregnant.

Here's a fun agility ladder workout from @torielinfitness 💥 I've been following Torie for years and I love her page 💕She has lots of fun at home workouts that'll take your routine to the next level 💪🏻!
➡️Pick 4-5 moves and repeat them up and down the ladder for 30 seconds. Rest for 10-15 seconds. Repeat for 4-5 rounds.
💫TIP: If you don’t have a ladder, just use chalk or tape to draw one out on the ground!
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#workoutmom #workout #training#instafitness #instafit #postpartumfitness#athomefitness #strongmoms#torielinfitness #fitnessmotivation#fitnessvideos #fitgirlvideos #fitchicks#fitgirls #fitness #fitmoms #fitfam #hiit#motivation #momof3 #bbg #homeworkout#homegym #fitmomsofig

September already?! Thought I'd throw it back to September 2016 when I had my third cooking in my belly! I must warn you, this one burns🔥🔥It's a great little circuit you can knock out while watching TV 😉#fitpregnancy #exerciseball #fitmomsofig #prenatalfitness #pregancyworkout ------------------------------------------
Try each move for 10 reps (holding the last move for 10sec) and repeat for 4 rounds with little to no rest
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💫TIP: These moves are like planks, it's all mind control! Your glutes and hamstrings are going to be on fire but it's a quick one and will be over in no time! Crank your favorite music or TV show to help distract you - envision yourself completing this and you will! Also, if you don't have a ball, try using towels under your heels for hardwood floors or paper plates for carpet
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*Always consult your doctor before starting a new exercise program, especially when pregnant

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