makeitworkmomma makeitworkmomma

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Keri Schundler  Mom of 3 • ACE Certified PT specializing in pre/postnatal fitness 💪🏻🤰🏼Inspired to share fun & easy ways to get strong at home!

Part 3 of the Terra-Core series! This one is all about arms (and core!) If you don't have a Terra-Core you can do these moves on the floor. If you're interested in getting one, use code "makeitworkmomma" for 25% off! #terracore #armworkout #coreworkout #momabs #postpartumabs #postpartumfitness #postpartumworkout #momof3 #athomeworkout ------------------------------------------
Try each move for 12 reps, rest for 20 seconds and go for 4 rounds!
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💫TIP: For the overhead tricep extension, focus on keeping your ribs tucked so they don’t flare out and stretch your belly (not good for people with DR)
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*Always consult your doctor before starting a new exercise program, especially when pregnant

Last one from Costa Rica☀️ 🇨🇷 Lower Body Burn, no equipment! #outdoorworkout #healthylifestyle #uvita #costarica #lowimpactworkout #legworkout #squatguide #legvideos #postpartumfitness #postpartumworkout #athomeworkout ------------------------------------------
Try each move for 30 seconds, rest for 20 seconds and go for 3 rounds!
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💫TIP: For a more low impact version change the lunge jumps to lunge pulses and the squat jumps to squat with tippy toe raise 😉💪🏻
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*Always consult your doctor before starting a new exercise program, especially when pregnant

Just got back from visiting my sister in Costa Rica and I'll be honest, I barely made time to workout (too hot! ☀️) but I did manage a couple low intensity circuits and here's one💪🏻
#outdoorworkout #healthylifestyle #uvita #costarica #lowimpactworkout #legworkout #coreworkout #squatguide #momabs #postpartumabs #legvideos #postpartumfitness #postpartumworkout #athomeworkout ------------------------------------------
Try each move for 12 reps (each side), rest for 20 seconds and go for 4 rounds!
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💫TIP: The first three moves are glute focused but try and channel energy into your core! Think about tightening your obliques and bringing your pelvic floor up/in as your exhale 💨 ------------------------------------------
*Always consult your doctor before starting a new exercise program, especially when pregnant

Bench workout! #benchworkout #legworkout #coreworkout #squatguide #momabs #postpartumabs #legvideos #postpartumfitness #postpartumworkout #momof3 #athomeworkout ------------------------------------------
Try each move for 12 reps (each side), rest for 20 seconds and go for 4 rounds!
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💫TIP: Think about your core throughout all of these exercises. The key is in the breathing - so with each exhale engage your pelvic floor by pulling up (kegel) and envision your inner abdominals that wrap around your trunk (transverse abdominals) coming in strong and tight 💪🏻
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*Always consult your doctor before starting a new exercise program, especially when pregnant

Part 2 of the Terra-Core series! Your legs will be on fire after this 🔥 If you don't have a Terra-Core you can do these moves on the floor (it's just not as challenging) Also - you can use code "makeitworkmomma" for 25% off 😉 @terracorefitness #terracore #legworkout #coreworkout #momabs #postpartumabs #legvideos #postpartumfitness #postpartumworkout #momof3 #athomeworkout ------------------------------------------
Try each move for 12 reps (each side), rest for 20 seconds and go for 4 rounds!
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💫TIP: I like the shape of this one over the Bosu because it allows you to do so much more with balance! Any exercise you can think of, try it on this and WHOA - altering your balance recruits so many more muscles, especially your core - this is great for new moms👍🏻
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*Always consult your doctor before starting a new exercise program, especially when pregnant

Full body circuit using 5 pound weights 💪🏻 #legworkout #coreworkout #momabs #postpartumabs #legvideos #postpartumfitness #postpartumworkout #momof3 #athomeworkout ------------------------------------------
Try each move for 12 reps (each side), rest for 20 seconds and go for 4 rounds!
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💫TIP: The first move is my version of a modified burpee. Although my diastasis recti has healed a ton over the last year, I still avoid being in the prone/plank position. This version extends one leg at a time so you don't put stress on your linea alba (which is a no-no when you're trying to heal from #diastasisrecti). As you perform this exercise be sure to breath fully using your diaphragm, pelvic floor and transverse abdominals (think about ribs down and pelvic floor up on the exhale)
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*Always consult your doctor before starting a new exercise program, especially when pregnant

I’m missing the warm weather today so I thought I’d do a throwback to September 2016 when I was pregnant with my third and the weather ☀️#fitpregnancy #fitmomsofig #prenatalfitness #benchworkout #outdoorworkout #secondtrimester #pregnancyworkout #womenshealth
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Try each move for 10 reps each side, rest 20sec and go for 4 rounds
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💫TIP: with all these movements be mindful of proper core breathing 💨 On the inhale think about expanding your diaphragm (front and back) and on the exhale think about starting with your pelvic floor (up!) and all the way up your belly including the sides (in and up!)
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*Always consult your doctor before starting a new exercise program, especially when pregnant

I love discovering new fitness equipment I can use at home! Here's my latest crush from @terracorefitness 💕💪🏻you can do SO MUCH with this thing! I made a 3 part series to showcase some combinations for you to try. If you want to snag one for yourself, use code "makeitworkmomma" for 25% off 😉If you don't have one, you can do all these moves on the floor
#terracore #fullbodyworkout #legworkout #coreworkout #legvideos #postpartumfitness #postpartumworkout #momof3 #athomeworkout ------------------------------------------
Try each move for 12 reps (each side), rest for 20 seconds and go for 4 rounds!
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💫TIP: There's a poster included with 36 workout ideas if you're feeling stuck (my mini was loving it and wants to put it up in her room now 😆)
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*Always consult your doctor before starting a new exercise program, especially when pregnant

Try this leg workout for a serious inner thigh burn! Thank you Andrea @deliciouslyfitnhealthy for this awesome combination! If you don't follow her yet- do it 👍🏻She has such fun ideas for at home workouts that are postpartum friendly 💪🏻
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Try each move for 12 reps, rest for 20 seconds and go for 4 rounds
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💫TIP: Ankle weights are a great investment (and usually cheap!). Just a few pounds can make a huge difference with movements like this 😉
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*Always consult your doctor before starting a new exercise program, especially when pregnant

The ice has officially melted on our lake! So I got out to enjoy the view (and warmer temps!) with a #kettlebell workout #getoutside #legworkout #legvideos#postpartumfitness #postpartumworkout #momof3 #athomeworkout ------------------------------------------
Try each move for 12 reps, rest for 20 seconds and go for 3 or 4 rounds
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💫TIP: With warmer weather coming in - try and get outside as much as you can! Studies have shown that exercising outdoors is associated with greater feelings of revitalization, increased energy and positive engagement 👍🏻
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*Always consult your doctor before starting a new exercise program, especially when pregnant

Here's a leg routine you can do with weights 🏋🏼‍♀️or a baby 👶🏼Mine were both about 24 pounds 😉
#babyweightworkout #legworkout #legvideos#postpartumfitness #postpartumworkout #momof3 #athomeworkout ------------------------------------------
Try each move for 12 reps on each side, rest for 20 seconds and go for 3 rounds
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💫TIP: Be sure to keep your back straight, bend at the knees, engage your core/pelvic floor as you lift the baby (or weight) and breath 💨 ------------------------------------------
*Always consult your doctor before starting a new exercise program, especially when pregnant

Hi Moms👋🏻Let's work our abs today💥These moves are postpartum friendly so grab a mat and try these 8 exercises for a nice burn without compromising weakened abs after a baby #momabs #diastasisrecti #postpartumfitness #postpartumworkout #momof3 #sugarmat @mysugarmat ------------------------------------------
Try each move for 10 reps on each side, rest for 30 seconds and go for 3 rounds
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💫TIP: For the move where I'm on my back -- this is a very subtle movement where you press your knees against your hands as your engage your pelvic floor and transverse abdominals (think about a corset wrapping around your waist as you pull up and in) and hold for 3 counts
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*Always consult your doctor before starting a new exercise program, especially when pregnant

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