4 pieces of exercise equipment every new mom needs
Dr. Karlie Causey DC, MS, CCSP, CSCS
(Please note, I have no affiliation with any of these items or companies. My sole purpose is to provide you with information on equipment to be able to work out at home safely and efficiently!)
As every new mom knows, there is a LOT of equipment that comes with a new baby.
While I’m not trying to add to the clutter of gear that is taking over your once organized home, there are a few items that I have found most beneficial for new moms who have:
Limited time
Limited equipment
Want to get moving again
If you fit one or all of those categories.. Read on!
36-inch foam roller
Ahh. The foam roller. It is both loved and hated.
The foam roller is traditionally used for tissue mobilization. The idea is your looking or tender spots, spots that feel “tight and restricted” and your manually rolling over these spots, breathing and allowing them to release.
I actually do find foam rolling very helpful for new moms, especially in a few key areas. Rolling the glutes can help with sciatic pain/piriformis issues. Rolling the adductors (inner thighs) can be VERY useful, since this is an area that can really tighten up and lock down the pelvis. Be sure to do some further research before beginning foam rolling on your own (or check out my youtube channel, shameless plug ;)
BUT, there is another use.
I love recommending patients lay on the foam roller long-ways (so your entire spine is on the roller) and laying your arms out to the side palms up. Drag the tops of your hands along the floor from down near your hips up until you start to feel a slight stretch in the chest. Return arms back down by the sides and repeat!
These are called snow angels and they are GREAT at opening up the chest and upper back, as well as stretching the pecs.
If you’re a new mama, chances are you’re spending a LOT of time hunched over that baby. Whether it’s breastfeeding, bottle feeding, or just gazing at them, your upper back takes a beating.
Performing the snow angel exercise 1-2 times per day for 2 minutes can help alleviate some of that upper back pain and help with posture.
Some of my favorite exercises:
Snow angels
Overhead repatterning Drill
Thoracic windmills (using roller as support for knee)
Bretzel (using roller as support for knee)
Foam rolling:
Inner thighs
Glutes
Quads
Upper back
8-inch yellow loop band
This yellow band is small but powerful! When used properly, it is a great way to get muscles to “activate” (i.e. we are not trying to “strengthen” anything with the little band, it is just simply helping you to access the muscles or get them to fire.)
One of my favorites is the monster walk. You can see a link here:
https://bit.ly/PRP-monster-walk
This is a great way to activate the lateral hip muscles, which help stabilize the hips and pelvis (sort of an important thing after pushing out a baby!)
Some of my favorite exercises:
Banded monster walks
Banded glute bridges
Banded clam shells
Banded standing clam shells
Banded hip abductions
Banded wall walks (upper body)
Thin Pull-up assist band
While I obviously don’t recommend doing pull-ups immediately postpartum, “pull-up assist” band is the easiest way to search for these bands online. Basically it is a long looped band. Red is MOSTLY the lightest band, but for these you can really pay attention to the actual width of the band. You’ll notice this is one of the thinnest ones you’ll find on the market.
Some of my favorite exercises:
Banded pull aparts
Shoulder pass-throughs
Banded good mornings
Banded monster walks
Banded hip thrusts
A kettlebell or dumbbell
If I get ONE MORE piece of equipment for you to have in the house, it would be a light-ish kettlebell or dumbbell. YES, just one!
In my experience, you can do a lot more with one slightly heavier KB or DB than a light set of dumbbells. “What is light-ish?” You ask? Well, if you would do bicep curls with a set of 5-10lb weights, then I’d recommend you have a 12-15lb KB or DB.
“Why?” You ask? (You have so many good questions!!)
You can do a LOT of single arm stability work as well as lower body strength training. See below for some of my favorites!
Some of my favorite exercises:
KB:
KB swings (russian and american)
One arm KB swings
One arm thrusters
KB halos
KB windmills
Single leg KB deadlifts
Goblet squats or lunges
Single arm Overhead Press
Dumbbell:
One arm thrusters
Front Rack squats
DB stepups
Single leg DB deadlifts
Goblet squats or lunges
Single arm Overhead Press
Single arm bench press or floor press
Single arm Seated Z-press
I could go on...
Hopefully that gets you started on your at-home fitness journey!
Want more help? Have more questions? I am here for you! Drop me a note on IG @ Drkarlie or shoot me an email at Drkarlie@karliecausey.com!
AND check out my Postpartum Restoration Plan; an expertly designed 8-week plan to restore your core, stay active, and feel confident in your new body!