My Daily Mini-Workout Routine (Post-Pregnancy and Herniated Disc)

Here, I would like to introduce you to my daily mini-workout routine.

Should one do a daily workout? When to train? What exercises should be done every day?

If you’re wondering whether it’s good to exercise daily, I can first list the benefits for you.

A daily small mini-workout offers several advantages – especially if you vary the intensity and alternate exercises (which I also do). Depending on the time I have available, I do more or fewer exercises. On one day, I focus on the legs, on another day, on the arms.

Advantages of a daily mini-workout:

Consistency and Routine:
Daily workouts help establish a solid routine, making it easier to adhere to a fitness program in the long term.

Improved Health:
Regular physical activity supports cardiovascular health and improves overall physical fitness.

Stress Relief:
Short daily workouts can reduce stress and promote mental health by releasing endorphins.

Weight Management:
Regular exercise helps maintain a healthy weight or support weight loss.

Increased Energy:
Daily exercise can boost energy levels and reduce fatigue.

My Routine Starts in the Morning

I do my exercises every morning right before showering. Depending on how much time I have, the exercises last between 5 and 15 minutes. It makes a lot of sense to tie a workout routine to another routine – like showering in my case. This way, you always have an anchor that reminds you of the exercises. If mornings don’t work for you, find another anchor for the exercises – for example, in the evening before brushing your teeth or any other routine you do every day. If you are at home and cooking lunch, you could also do exercises for 5 minutes while the food cooks.

My exercises are suitable for me, about a year after the birth of my second child. And they don’t cause any problems after a herniated disc. Even a year after the birth of my second child, I still don’t do sit-ups or exercises that increase intra-abdominal pressure. I always get up over the side.

My Mini-Workout Routine

• Cross Knee Lifts
• Description: Stand upright with your feet shoulder-width apart. Lift one knee towards the opposite side and bring the elbow of the opposite arm towards the knee. Switch sides. This exercise helps strengthen the oblique abdominal muscles and improves balance.

• Squats
• Description: Stand with your feet shoulder-width apart and lower your hips as if sitting on a chair. Keep your back straight and knees behind your toes. Push yourself back up. Squats strengthen the thighs, glutes, and lower back.

• Forward Lunges
• Description: Step forward with one leg and bend both knees until the back knee nearly touches the floor. Keep your front knee behind your toes. Push back to the starting position and switch legs. This exercise strengthens the thighs, glutes, and improves stability.

• Modified Push-Ups on Knees
• Description: Get into a kneeling position with your hands flat on the floor under your shoulders. Lower your body by bending your elbows until your chest nearly touches the floor, then push back up. This modified push-up strengthens the chest, shoulder, and arm muscles.

• Bird Dog
• Description: Get on all fours with hands under shoulders and knees under hips. Lift your right arm and left leg simultaneously, stretching them out. Hold briefly, then return to the starting position and switch sides. This exercise improves stability and strengthens the back and abdominal muscles.

• Bridge
• Description: Lie on your back with knees bent and feet flat on the floor. Lift your pelvis until your body forms a straight line from knees to shoulders. Hold briefly, then lower slowly. This exercise strengthens the glutes, lower back, and thighs.

• Tabletop Leg Taps
• Description: Lie on your back and bring your legs to a tabletop position (90-degree angle at hips and knees). Lower one leg until the toes touch the floor, then bring it back to the starting position. Switch legs. This exercise activates the lower abdominal muscles.
  

• Tabletop Leg Taps (2)

• Bridge with Alternating Leg Extensions
• Description: Get into the bridge position. Keep your pelvis up and extend one leg straight out. Lower the leg and switch sides. This exercise increases the intensity of the bridge and further strengthens the glutes and lower back.

• Side-Lying Leg Lifts
• Description: Lie on your side and support your head with your lower arm. Slowly lift the top leg and lower it back down. Keep the leg straight and the movement controlled. This exercise strengthens the side hip muscles and thighs.

Take a look at my articles on nutrition as well.

Sonja

Sonja is a nutritionist and holds a PhD in epidemiology with many years of experience in health research. Since the birth of her two children in 2019 and 2023, she has been deeply engaged with the topic of postpartum recovery and how to regain a healthy and beautifully firm body after pregnancy. She wants to help you get fit again after pregnancy!