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Fitness Update: Got 15 Minutes?


Photo Credit: Geri Hirsch

Got 15 minutes? Great. Moms know—throughout motherhood you have to sneak in the time to exercise when you can. Whether it be nap time or those early morning moments of stillness, carving out just a few minutes each day still adds up in the long run. Don’t have a home gym or class membership? No problem. We called in prenatal and postpartum fitness instructor, Rachel Nicks Lyons, to share five go-to exercises you can start doing today.

The Routine

Repeat this circuit three times. Do each exercise for 60 seconds.

1. Knee Hugs 
  • Stand up with a straight spine and feet hip-width apart with your toes pointed forward.
  • Bring a knee to your chest and hug your knee in with your arms.
  • Release and repeat on the other side.
  • Be sure to exhale as you lift each leg and engage the core.

2. Air Squats 

  • Stand with your feet hip-width apart with your toes pointed slightly outward. 
  • Straighten your spine so that you’re slightly pushing out your chest and pulling your shoulder blades together.
  • Bend your knees and squat down as if you were sitting into a chair. You can go parallel to the ground or deeper but keep your heels grounded. 
  • As you stand, straighten your legs and squeeze your glutes. Engage your core and pelvic floor muscles.

3. Downward Dog to Plank to Push-Up

  • Begin in a downward dog with your hands shoulder-width apart, feet hip width apart and your hips raised.
  • Lower your hips as you move forward with your arms straight into a plank. Make sure your shoulders are stacked over your wrists. 
  • Engage your core and hold for a breath.
  • Lower into a push-up. Feel free to modify your push-up with knees on the ground. 
  • Once you come up, raise your hips back into a downward dog position.

4. Split Lunges Knee Tap

  • Stand with the feet hip distance apart.
  • Check your form. Make sure your upper body is straight with your core engaged, shoulders over hips and eyes on the horizon. 
  • Step back into a reverse lunge and lower your hips until both of your knees are bent into a 90-degree angle. Your front knee should be directly above your ankle.
  • Gently tap your knee to the floor 
  • Push back up to a standing position with the weight in your front heel.
  • Switch sides and repeat.
  • Keep pelvis neutral and core and pelvic floor muscles engaged.

5. Bridge

  • Start by laying on your back on the ground or a mat.
  • Bend your knees and place your feet flat on the ground. 
  • Lift your hips high so that you're lifting your entire back up off the ground. 
  • Keep your arms flat on the ground. Engage your core and pelvic floor muscles.
  • First Rep: Lower and lift your hips for 30 seconds.
  • Second Rep: Raise your hips high and pulse for 15 seconds. Lower.
  • Third Rep: Raise your hips high and hold for 15 seconds. Lower.
  • Make sure your pelvis is neutral. No arch in the back. 

Trying this routine? Show us your workout by tagging @PerelelHealth on social.

This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.