Summer is Coming: Tips for Moms to Meet Their Fitness Goals

I’ll start with a disclaimer that I don’t love the idea of people putting pressure on themselves to up their exercise routine in preparation for summer. I firmly believe fitness is a lifestyle and the best way to sustain results is to be consistent year round. However, with that said, I also see nothing wrong with having aesthetic or other goals that make you feel confident this summer. So if you’re someone that is working toward your summer fitness goals, keep reading for a few tips.

Pregnancy Tips:

Summer can be an uncomfortable time to be pregnant. In order to stay active and continuing to make progress in your fitness consider the following 3 tips.

• Exercise first thing in the morning: hot summer days can make it harder for you to regulate your body temperature, and quite honestly can just feel draining. Use the month of May to start a morning workout routine. Working out at the coolest point of the day can be safer, more comfortable and help you stay consistent.

• Hydrate: not having enough water can raise your body temperature, and dehydration can even lead to uterine contractions. Make sure to replenish fluids after a workout. Use the month of May to get in the habit of increasing your fluids and maybe even treat yourself to a new water bottle.

• Invest in workout gear or embrace the belly and sports bra look: If you no longer have moisture wicking clothing that fits, take some time during May to order a few new tops. You’ll want to be able to dissipate the summer heat. If you exercise regularly your sweat point will be lower in order to help with temperature regulation so you’ll want to stay comfortable and have clothing that drys quickly.

Postpartum Tips

If you’re still recovering from birth or building your fitness foundation, then your goals shouldn’t change too much with the season. However, there are a few tips that will help you plan for increased physical activity outside with your little one this summer.

• Invest in a new carrier or switch to a stroller: During the cold months it’s possible you were only wearing the baby around the house or for short walks. With the nice summer days, your walks will get longer (as baby gets heavier) and that can cause neck and back pain without a supportive carrier. Take the month of May to make sure you have the right gear. Look for something with thick shoulder straps and a waist belt. Consider using a stroller for long walks until your core is strong and functional again.

• Implement a walking progression: Before jumping in to longer walks and more physical activity, use the month of May to do it gradually. Aim to increase your walks 5-10 minutes each time or by gradual distance increments each week. Use interval style training to prepare your body for longer durations.

• A little extra attention to specific muscles: During the month of May set aside 10 minutes/day, at least 3 days per week to focus on strengthening your abs, low back and glutes. Also include mobility exercises for your hip flexors and thoracic spine.

Beyond Postpartum Tips

You’ve been exercising consistently, have a strong fitness foundation and just want a little push toward your goal of more defined arms or feeling comfortable in a two piece at the beach. There is nothing wrong with aesthetics being part of your goals and here are some tips to get you that much closer.

Choose a muscle to focus on: Keep with your regular routine, but choose one muscle group to emphasize during the month of May. Include an additional 10 minutes working that muscle each workout, aiming for 3 days per week of targeted training.

Increase your cardio: If you know me, you know I believe strength training is key. However, if your goal is to see the muscles you’ve been working hard for, a little extra cardio during the month of May can give your body what you need to drop your overall body fat percentage if needed (remember, you can’t target train fat away!). Try adding some intervals to a strength workout or moderate intensity cardio on your strength recovery days.

Increase protein and water: If your plan is to add some cardio for more calorie/fat burning as suggested above, make sure you don’t lose the muscle mass you’ve worked so hard for. Aim to get at least 1g protein/kg of body weight to help you sustain muscle. Don’t forget your body needs enough water to function properly so make sure to hydrate!

So whether you’re pregnant, postpartum or further along in your motherhood journey, May through June is a great time to put these tips into action.

Functional Training for Moms: Pre/Postnatal Exercise Tips

Long runs after work, trying new fitness classes with your friends, training hard five days per week, or possibly never working out a day in your life. This might have been what fitness looked like for you before pregnancy. Unless you had an injury you probably weren’t strength training a ton with function in mind, or adjusting your routine based on the stage of life you were in.

And then you got pregnant, where your body is changing outside of your control...you’re moving different, feeling different and priorities are shifting. This is really where the first phase of motherhood begins, and where your exercise program should prepare you for that. For many (unless you trained as an athlete), it's the first opportunity to really choose workouts that align with the physical and functional demands being placed on your body, as well as your stage of life.

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Here are a few functional training ideas and tips for early stages of motherhood:

Pregnancy

• Learn which core exercises are still appropriate for you

• Be sure to include breathing and pelvic floor work in your fitness routine

• Focus on lengthening chest muscles and strengthening upper back muscles

• Incorporate a variety of glute exercises

• Avoid impact when you start to feel pelvic pressure or incontinence during exercise

Early Postpartum (0-6 weeks)

• Begin reconnecting to core muscles with breath and simple exercises like hip lifts and pelvic tilts

• Adjust stroller handles to the proper height and enjoy short walking bouts if you’re feeling up to it

• Focus on body mechanics while holding the baby, sitting, and feeding

• Avoid impact exercise (low impact like walking is acceptable as tolerated)

Postpartum 6-12 weeks

• Increase the duration of low-impact activities (like walking) as tolerated

• Address pelvic floor or diastasis recti concerns with a professional

• Begin to progress through core exercises

• Incorporate strength exercises like deadlifts, lunges, or box squats that mimic daily life demands

Postpartum 12 weeks-12 months

• Gradually add more impact exercise if desired (and if strength training has been adequate)

• Begin to increase strength training volume, focus on movement patterns (push, pull, squat, lunge, hinge, rotate)

• Use more frequent, but shorter duration workouts to make consistency more attainable

• Use tools like the foam roller to address mobility and muscle tightness

This is by no means an exhaustive or very specific list, but hopefully, it gives you an idea of the importance of shifting your training focus to not just meet your goals, but also your needs. If you need help personalizing your program, take advantage of the Active Mom Fitness Signature Consult.