Where Does Fitness Fit When You Can’t Even Shower?
The baby’s crying. You’re still in yesterday’s pyjamas. Your breakfast is cold… and it’s 3 p.m.
So the thought of working out? Hilarious.
But here’s the secret to postpartum fitness: you don’t need perfect conditions—you just need a new approach.
The Myth of the 60-Minute Workout
Let go of the “all or nothing” mindset.
Your workouts don’t need to be long, uninterrupted, or even particularly organised. What they do need to be is intentional, doable, and repeatable.
We’re not chasing perfection. We’re building consistency.
Micro Workouts for Maximum Impact
Here’s what fitness can look like in real mum life:
10-minute strength bursts during nap time
Bodyweight squats, wall push-ups, glute bridges—quick, effective, and equipment-free.
Baby-wearing squats or lunges
Your baby becomes your weight. Your arms? Toned in no time.
Floor exercises during playtime
Tummy time for them = plank holds or bird dogs for you.
Mobility during Bluey
Hip openers, shoulder rolls, breathwork—you can move during screen time.
The Power of Habit Stacking
Instead of trying to find time, stack workouts onto existing routines:
After brushing your teeth → 10 air squats
During nap setup → 3 glute bridges
Post-bottle prep → a 5-minute mobility flow
These mini moments add up—and they don’t require childcare, a gym membership, or a clean sports bra.
What Counts as a Workout? (Hint: More Than You Think)
Carrying your baby
Bending to pick up toys 57 times
Walking the pram uphill
Rocking them to sleep while doing calf raises
It’s movement. It’s real. And yes—it counts.
Make Peace With the Season You’re In
You’re in a season where movement needs to fit into your life, not the other way around.
Some days your “workout” is staying upright. Some days, it’s 20 minutes of quiet strength.
Both are valid. Both are progress.
Want to train but have no one to babysit? Train with them! Check out The P3 Movement’s Mums & Bubs classes held in the St George area in Sydney! Click the link below to find out more.
