When was the last time you felt like you had a moment just for you? Between feeding sessions, managing naps (or attempting to!), and keeping up with everything else, it’s easy to feel like your days are a blur of baby tasks.
And squeezing in a workout or a few moments of self-care?
It feels almost impossible, right?
But here’s the good news—you don’t have to give up on feeling like yourself again!
Let’s chat about some small, practical ways you can start carving out a little time for you each day, even in the midst of new mom life. I have been where you are at. I had 4 babies, and it was tough. But I was able to find time to work out consistently, and I want to help you do the same.
1. Start with a Small Goal: 10 Minutes Just for You
It’s easy to think that if we don’t have an hour, there’s no point in starting at all. But here’s the truth: even 10 minutes can make a difference.
Whether it’s doing a few gentle stretches, getting outside for a short walk, or starting a postpartum-friendly core routine, a quick 10 minutes of movement can leave you feeling refreshed and accomplished.
Think of it as a gift to yourself—a moment to recharge.
Quick Tip: During nap time, instead of scrolling on your phone (we’ve all been there!), set a timer for 10 minutes and do some stretches or gentle core exercises. Your mind and body will thank you, and you’ll feel so proud of yourself for squeezing in that bit of self-care.
2. Use Time Blocking to Create a Flexible Routine
Time blocking might sound complicated, but it’s really about grouping your day into chunks of time, each with a general purpose.
This approach can work wonders for finding some structure in your day and setting aside a small pocket of time just for yourself.
Try breaking your day into blocks like Morning, Mid-Morning, Afternoon, Evening, and Night.
Then, choose a time block for your workout or self-care moment and try to stick to it each day.
Quick Tip: If you know that the mid-morning block is a good time for your baby’s first nap, use that time to do something just for you. It could be a 10-minute workout, a quick shower, or simply enjoying a smoothie in peace. With time blocking, you’re giving yourself a plan without feeling locked into a strict schedule.
3. Make Your Workout Space Ready for Action
Setting up a little workout space at home—even if it’s just a yoga mat in the corner with your gym shoes—can make it easier to dive into a quick workout without a lot of setup.
Plus, it helps you mentally associate that spot with your time, which can be a powerful motivator.
Quick Tip: Grab a few essentials—a yoga mat, water bottle, and maybe some resistance bands or light weights if you have them. Make sure they’re easy to access, so when that golden moment arrives, you’re ready to get moving!
Tools and Tips to Get Started
Here are some quick resources and action items to help you reclaim your time:
1. 10-Minute Workouts: Look for short postpartum-friendly workouts that only take 10 minutes but are effective at restoring your postpartum body. My recommendation is starting with the core and this 6-Month Group Coaching Program, Postpartum Ab Rehab.
2. Time-Blocking Journal: Use a notebook or digital planner to outline your time blocks. I recommend scheduling a day once a week to open up your planner and map out your workout schedule. This should be a non-negotiable. Learn more about Time Blocking from the Queen of Systems, Chelsi Jo.
3. Workout Essentials: Keep a yoga mat, water bottle, and resistance bands within easy reach. Plus, have your workout planner nearby or print out a workout challenge calendar to follow every day. This Postpartum 30-Day Ab Challenge is my favorite calendar to follow.
Ready to Go Deeper?
If you’re looking for more guidance on getting started with postpartum exercise, I’ve got you covered! Check out my latest podcast episode on 3 Tips to Reclaiming Your Time and Fitting in Workouts and dive deeper into these steps.
This is your time, mama, and you deserve to feel strong and confident in your body. The best way to get started is with restoring your core. Join my 6-Month Group Coaching Program where you can work alongside me and restore your core in my Postpartum Ab Rehab Program.
You’ve Got This, Mama!
I know it’s tough, and I’m right there with you. Motherhood can feel like a marathon some days, but each small step counts. These little changes add up, and soon enough, you’ll start feeling like yourself again. So go ahead, take those 10 minutes—you deserve them. 💪
Keep Smiling,
Jena
Before you go, be sure to watch the free workshop!
This free workshop is for you if you want to strengthen your core postpartum in just 2 minutes a day.
It will teach you how to get started with your first postpartum ab workout using the #1 physical therapy exercise recommended for new moms, which is the safest and quickest way to recovery!
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This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
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