Regular exercise is great for all of us, including pregnant and postpartum moms. Exercise during and after pregnancy improves the health of both mom and baby.

The reality is that responsibilities increase and free time decreases during motherhood. As a result, most moms put exercise on the back burner. The thinking goes something like this, “If I don’t have at least an hour to dedicate to exercise, it’s not worth doing it at all.” The good news is that you don’t need to spend hours exercising!  Make use of any time that’s available, even if it’s only 10 minutes. Even the busiest of moms can set aside 10 minutes.

To show you how easy it can be to fit exercise into your busy schedule, I have created a series of 10 minute workouts for Mommy Docs readers. The first workout is for expecting moms. Non-expecting moms can, of course, also do this workout.

Here are a few tips to keep in mind:

  • Be sure to talk to your doctor or midwife before beginning this or any exercise program
  • Stay hydrated
  • Listen to your body and scale back or rest when needed

0:00 – 1:00


1:00 – 2:00
Wall Cat Cow

Wall Cat Cow 1Wall Cat Cow 2

 2:00 – 3:00
Modified Side Plank with Leg Raise
(30 seconds each side)

Modified Side Plank w Leg Raise

3:00 – 4:00
Wide Squat with Pull Down

Wide Squat w Pull Down 1Wide Squat w Pull Down 2

4:00 – 5:00
Tricep Pushup to Hydrant
(30 seconds each side)

Tricep Pushup to Hydrant 1

Tricep Pushup to Hydrant 2

5:00 – 6:00
Lunge with Row
(30 seconds each side)

Lunge w Row 1Lunge w Row 2

6:00 – 7:00
Door Chest Stretch

Door Chest Stretch

7:00 – 8:00
Child’s Pose

Child's Pose

8:00 – 9:00
Leg Swings
(30 seconds each side)

Leg Swings 1Leg Swings 2

9:00 – 10:00
Hip Circles

Hip Circles