Warm-up Moves for Mums
Nov 06, 2024
6 Warm-up Moves for Mums
In our last article, Warm-ups for Workouts, we spoke about why warm-ups are a key component of your exercise routine, especially for prenatal and postpartum women. Today we are sharing 6 Warm Ups you can do before your chosen form of exercise to get the most bang for your buck with your overall workout. The beauty of these moves is that they can also be utilised as a stand-alone movement session in themselves. This is perfect if you are short on time.
Breathework, Pelvic Floor & Transversus Abdominis (“TA”) Activation
- Part 1: A crucial part of our MumSafe warm ups is this activation move. Firsty, sit or lie down comfortably, with one hand on your chest and the other on your belly. Take a natural breath in through your nose, allowing your belly to rise as your diaphragm expands. Exhale slowly through your mouth, letting your belly fall as you empty your lungs. Do this for 5-10 reps.
- Part 2: In the same position, imagine your pelvic floor as a hammock or elevator. As you inhale, gently relax and let the pelvic floor muscles soften. As you exhale, gently contract the pelvic floor, lifting it upwards (like trying to stop the flow of urine). Avoid over-using (glutes, obliques and shoulders), think of a gentle lift rather than a forceful contraction (around 5% activation).
- Part 3: Place your hands on your lower abdomen (between your hips). Take a natural breath in, as you exhale, gently draw your tummy away from “low-line” underwear. This area lies in between your hip bones, think your undies are on fire! And you need to take your skin away from those undies (also imagine zipping up a tight pair of jeans). Hold the contraction for 3-5 seconds, then release with the next inhale. Repeat 8-10 times, focusing on controlled, gentle movements.
Cat-Cow Flow to Bird Dog
This is my favourite flow to warm up your spine and core muscles, which support your posture during pregnancy and in postpartum recovery.
- Get on all fours, and alternate between arching your back (Cat) and sinking it down (Cow). This slow, controlled motion helps to increase mobility and flexibility in the spine, while gently activating the abdominal and pelvic muscles. Do this for 10 reps.
- Flow into our Bird Dog – on all fours, place your hands directly under your shoulders and your knees under your hips. Keep your back flat, spine neutral, and engage your core (pulling the belly button toward your spine). While keeping your core engaged, extend your right arm forward and your left leg backward simultaneously. Your arm should reach out straight in front of you, and your leg should extend straight behind, forming a straight line from your fingertips to your toes. Keep your hips level and avoid arching your lower back.
- If you’re not ready for both arm and leg, try maintaining a straight back when reaching one hand forward. Then switch to the other. Or try one leg out whilst maintaining balance and stability. Switch before trying both arm and a leg. Slowly bring your arm and leg back to the starting position, maintaining control and keeping the core engaged.
"The importance of a warm up and cool down can’t be stressed enough"
Jamie Redknapp
Squat, Stand & Reach as a warm-up move
This movement is excellent for opening the hips, warming up the legs, and gently engaging the core. Stand with feet shoulder-width apart, squat down as low as comfortable, and then raise back up to a standing position. Add a roof top reach, stretching the fingers out to the sky. Repeat by flowing downwards into the squat again. This movement can be done slowly and progressively to work on mobility and stability in the hips.
Shoulder rolls and arm circles
Mums often experience tightness in their shoulders and upper back from carrying babies and lifting prams or by the onerous hours behind a desk. Start by rolling your shoulders backwards and forwards for a few rounds. Then, reach out your hands at shoulder hight and move into forward arm circles to loosen up the shoulders and improve range of motion for a few rounds and then opposite direction. This will help release tension and enhances a better posture.
Warm-up moves – Dynamic Lunges
Dipping into those legs again by stepping forward into a lunge position, keeping your back straight. Alternate legs, focusing on balance. Use a wall for help with stability if you need and do 5-6 per leg. This will warm up legs, glutes and hips and work with increasing mobility as well. Stand with feet hip-width apart and twist your torso from side to side, allowing your arms to follow in a loose, swinging motion.
Integrating Warm-Ups into your day
As a busy mum, it’s easy to feel like there’s no time for a proper warm-up before a workout. But incorporating simple warm-up drills into your daily routine can make a huge difference in how your body feels and functions. For example, while waiting for the kettle to boil or during playtime with your baby, take a moment to practice gentle squat to reaches or shoulder rolls. These short bursts of movement prepare your body for the physical demands of motherhood, even outside of formal exercise.
As pregnancy and postnatal phases are unique times for your body, ensuring that you show up for the warm-up and stay for the cool down is more than just a good habit—it’s a necessity for both safety and recovery.
You’ll be better prepared physically and mentally, making your fitness routine more effective while helping you feel more in control of your body. Remember, embracing warm-ups is key to moving safely, staying strong, and feeling great throughout pregnancy and beyond.
To find support, education and a place where you can have real conversations with your personal trainer, find your local MumSafe trainer who can support you as an individual.
Medical Clearance should be seeked from your health professionals before starting any new form of exercise/movement. For any aches and pains that are consistent and are preventing you from moving or affecting your mental health, see your GP and/or women’s health physiotherapist for assessment and individualised care.
References
Effects of warming-up on physical performance