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makeitworkmomma makeitworkmomma

101 posts   38102 followers   142 followings

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

http://www.makeitworkmomma.com/

Here's a lower body burner for you! Today I'm rocking my new gear from @fabletics - I'm loving their new fall colors, especially the stuff from @ddlovato 👍🏻💙#Demi4Fabletics
#postpartumfitness #homeworkout #fitmomsofig #fitmom
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Try each move for 10 reps on each side, rest for 20 seconds and go for 3 or 4 rounds
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💫TIP: For the third move (squat with kick back) - think about squeezing at the top of the kick back so your ignite those glutes 🔥 ------------------------------------------
*Always consult your doctor before starting a new exercise program, especially when pregnant

How cute is this #kettlebell from @heartkettlebells? 💕#kettlebellworkout #kettlebells #momof3 #postpartumfitness ------------------------------------------
Try each move for 10 reps, rest for 20 seconds and go for 3 or 4 rounds
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💫TIP: For anyone who is postpartum, it's important to keep your transverse abdominals engaged throughout all of these moves. You never want to bare down on your pelvic floor when you're lifting a weight or kettlebell so think about tightening your TA and pulling up your pelvic floor (kegel) as you exhale and move through each exercise. You can find your TA muscles by making an SSSSSSSSSSSS sound 🐍 as you exhale - these muscles are lower and deeper in your belly
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*Always consult your doctor before starting a new exercise program, especially when pregnant

Throwback to last November when baby was cooking at 32 weeks... If you can buy one piece of equipment right now, get some #resistancebands! They're cheap, lightweight and you can make them as easy or hard as you want! Adding these to your routine will help engage different parts of your body and build long and lean muscles. #thirdtrimester #fitpregnancy #fitmomsofig #prenatalfitness #pregnancy ------------------------------------------
Try each move for 10 reps each side, rest for 20 seconds and go for 4 rounds!
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💫TIP: I find that adding a lateral pull with the resistance bands when you squat helps you connect with your transverse abdominals (those deep abdominal muscles that act like a natural girdle) more efficiently. It's so important to learn how to engage these muscles when you're pregnant because they will help avoid diastasis recti (abdominal separation) and you'll rebound after childbirth much quicker.
------------------------------------------ *Always consult your doctor before starting a new exercise program, especially when pregnant

Women Crush Wednesday 💕I've been following Kellen's account @kellfit since I first started IG and she's always inspiring, educating and motivating me 💪🏻if you don't follow her you should start today! Here's a great chair workout you can do at home or at the office in under 20 minutes! #wcw #homeworkout #fitspo #chairworkout
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Try each move for 12-15 reps and go for 3 rounds!
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💫TIP: Be sure to keep those elbows close to your body when you dip down to better target your triceps! Also, think about pulling your pelvic floor up as you exhale for all you soon-to-be or new mommas 😉

Here's my latest core routine using an 8lb toning ball by @danskinapparel (it's kind of like a soft medicine ball) #postpartumfitness #postpartumworkout #momof3 #diastasisrecti
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Try each move for 10 reps (each side) and go for 4 rounds with little to no rest 💪🏻
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💫TIP: If you're postpartum or have suffered from diastasis recti its important to be mindful of how your core reacts to abdominal work. Moves like crunches, planks and sit ups are NOT your friend anymore - so you need to get creative! I like trying new moves like these because they target your deep core muscles (transverse abdominals) while hitting glutes and hip balance -- all areas that have been compromised after pregnancy and childbirth. Try the moves without the weight at first and once you're comfortable, try adding in some weight. ------------------------------------------
*Always consult your doctor before starting a new exercise program, especially when pregnant

Halloween decorating has officially begun 🕷 👻 My kids LOVE turning our apartment into a haunted house (and so do I!) Here's a full body burn using resistance bands from @baby_fitgym #resistancebands ##babyfitbands #postpartumfitness #postpartumworkout #momof3 ------------------------------------------
Try each move for 10 reps, rest for 20 seconds and go for 3 rounds!
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💫TIP: Flex your toes when you put the bands on your ankles for the first two moves -- helps it stay put! 😉

Here's a throwback to 6 months pregnant with my littlest guy 🤰🏼 I'm all about modifications when I'm pregnant because I've had #diastasisrecti with both kids and I'm determined to prevent further separation with the third! Here are some of my favorite modifications to hit core, upper body and glutes 💪💪💪#25weeks #fitpregnancy #pregnantnotpowerless #fitmomsofig #prenatalfitness #pregancyworkout
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Try each move for 10 reps (each side), rest 20 sec and go for 4 rounds
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💫TIP: With each of these moves it's important to keep your core engaged, specifically your transverse abdominis (the deepest muscles in your abs). Your TVA acts like a girdle for your core, wrapping around your midesction from your pubic bone up to the base of your ribs ------------------------------------------
*Always consult your doctor before starting a new exercise program, especially when pregnant

Any breastfeeding moms out there? Is your back as sore as mine? 😖Here are some moves that will help with posture by building strength in your back and shoulders💪🏻(I'm using 3lb weights but you can do this with no weights too)
#postpartumfitness #postpartumworkout #momof3 #breastfeedingmom ------------------------------------------
Try each move for 10 reps and go for 4 rounds with little to no rest
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💫TIP: Next time you're nursing think about keeping your shoulders back and core tight! Also, be sure to take each move nice and slow - envision your shoulders coming together and down in the back😉

Throwback to a workout from when I was 7.5 months pregnant with baby number 3! #pregnantnotpowerless #fitmomsofig #prenatalfitness #pregancyworkout #fitmom
These 6 moves will have your legs on fire! #exerciseball #26weeks #fitpregnancy ------------------------------------------
Try each move for 10 reps, each side, rest 20 sec and go for 4 rounds
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💫 TIP: For the first move, keep you legs engaged the whole time (don't relax them at the bottom) and when you do your bounce, press through the heels - this one burns!
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*Always consult your doctor before starting a new exercise program, especially when pregnant

Here's an ab burner #bosu workout! If you don't have a bosu, try using a couple of pillows to create some imbalance with the movements #postpartumfitness #postpartumworkout #momof3 ----------------------------------------------------
Try each move for 20 seconds, rest for 20 seconds and go for 3 rounds!
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💫TIP: The key with all of these movements is to keep your core tight and engaged the entire time 💪🏻and don't forget to breath💨Focus on bringing in your transverse abdominals (TA) in deeper with each exhale (TA are the core muscles that wrap your waist in tight, you can find these muscles by gently coughing as you lie down with your knees bent) Try envisioning your core pulling in tight, wrapping around your waist

Throwback to Fall 2016 when baby number 3 was still cooking🤰🏼#pregnantnotpowerless .... So pumped for my new @fabletics gear! I'm loving their colors, materials and styles, can't wait to try more! For today's workout I layered some inner thigh, core and pelvic floor exercises that are great for prenatal.
#fitpregnancy#fitmomsofig #prenatalfitness ------------------------------------------
Try each move for 10 reps each side (4th move hold for 30 sec), rest 20sec and go for 4 rounds
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💫TIP: The last two moves I picked up from a recent post by @activewithd (Thanks Dana!). These moves are great for strengthening your pelvic floor and deep core muscles (transverse abdominals) which is so important to help with diastasis recti (ab separation) during pregnancy, as well as healing after pregnancy! Be sure so move your feet in and out slowly and focus on deep breathing so you engage both your pelvic floor and transverse abdominals ------------------------------------------
*Always consult your doctor before starting a new exercise program, especially when pregnant

Tabata time! This is an intense one - but it's short! It's all about mind over matter - so crank up your music and knock this out when you have 20 minutes! #tabata #hiit #fullbodyworkout #nogymnoproblem #igfitmoms #fitmomsofig #postpartumfitness #postpartumworkout #momof3 ------------------------------------------
Try each move for 20 seconds with a 10 second rest for 4 or 5 rounds (each exercise) - rest for 30 seconds after completing the rounds
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💫TIP: For all you new mommas - if the jumping is too much for you try replacing with a pulse and/or step

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