Bored?  Cold? Not motivated to get into any sort of a workout today?  Maybe these will change your mind.

Just for fun, here’s a roundup of some favourite ways to add a little 🔥 to your regular routine.  Try one, try a couple, or put them all together in circuit or AMRAP if you’re feeling brave.

LEVEL UP YOUR STEP UP WITH THESE 3 MOVES

These will make you feel like those leggies and bum are ON FIRE

👉The goblet Step Up can be used with a lighter weight or you can go heavy. What makes the goblet Hold special is that it places the weight front and centre of your body, helping you to stay more upright.

👉The Front Rack Hold is a fun one because you get a little extra core stability. Not to mention this is a great alternative to the squat if your pelvic floor symptoms like peeing or prolapse are bothersome. Plus, they add a little extra work to your upper and mid back.

👉The Uneven Front Rack Hold is an advanced version of its sister, the Front Rack Hold. The difference is the weight is uneven so you have to really focus on staying upright, which challenges those abs of yours. And it kinda mimics life as a mom.

👉The Step Up With High Knee & R. Lunge is a brain teaser as you can plainly see. Combo movements like this are great for challenging your balance and coordination. This is also a fun one if you’re a runner who’s working running back into your fitness regime.

* A couple of tips: keep your ribs over your hips as much as possible and remember to breathe as you push up onto the step. Breathing is not only great for managing your pelvic health, but it keeps you from passing out!

SPICE UP YOUR SQUAT

Ready to spice up your squat?!  This squat variation doesn’t disappoint, hitting every muscle group.

This fantastaballs move does require some core and shoulder stability. So if you’re doing this for the first time, please start with kettlebells on the lighter end. I’m not down with you getting injured, my friend.

To perform: grab a pair of kettlebells (obvs!) and get into position by doing a kettlebell clean. Then hold each KB at 90 degrees.  As you come down, inhale. At the bottom of your squat, exhale and press up into your top position.

Rinse and repeat.

ADD SOME JAZZ TO YOUR DEAD BUG

This progression is a stupendous way to increase the challenge of your traditional dead bug, just ask Kaitlyn, a pelvic floor physiotherapist here in London 🇨🇦 

This is ideal if you’ve mastered the traditional dead bug. If you’re not quite to this point, you can modify by putting one foot on the ground or hold off on using the band until you’re ready.

The pull in this dead bug adds additional resistance in your core and upper body. If you want a little extra pizazz, you can sit up slightly.

If you’re asking yourself if this is “safe” for Diastasis Recti and your pelvic floor, the answer is maybe. Generally speaking, if you can maintain tension in your abdomen and you don’t experience leaking or feel like something is bulging out of your lady parts, you’re ok.

Follow the instructions in the video to see how it feels.

HIP THRUST

Have you met Squat’s cousin, Hip Thruster? Well, if you’re ready for something new, then you must introduce yourself. 👋

Glute strength is a blessing to women in the prenatal and postnatal stages of their lives.  The glutes help to minimize lower back pain by supporting your spine as well as your core and pelvic floor. Cool beans, right?

If you’ve never met Hip Thruster or don’t feel steady doing them on a bench, then introduce yourself to the other cousin, the Glute Bridge.

Give this a go by getting yourself set up like the video. Make your your ribs stay in line with your hips and pull your hip bones into your belly button, from there, inhale as you drop your hips down and exhale as you push yourself and squeeze through your bum. Rinse and repeat.

ELEVATED GLUTE KICKBACK

Glute kickbacks are an excellent substitute if you have a pelvic organ prolapse and find traditional lower body movements like squats make you feel pressure within your lady parts.

These guys are praised for sculpting your derrière, but what makes them extra special is they can be used to take the work off your core & pelvic floor while you’re training it to handle more impact.

There are a million and 5 ways to do glute kickbacks. Off the floor, upright, and elevated. This one is perfecto if you’re late in pregnancy, early postpartum, or have trouble getting up and down on the floor because your kiddos want to jump on your back.

Keep in mind, if you’re in the late stages of pregnancy, this may be more comfortable in an upright position.

Now, if you want to win this move over, here’s what you gotta do.

💪On the exhale, pull your hip bones into your belly button, gently pull your vagina opening up and in. If you’re working on relaxing your PF, leave your vagina muscles open. 

💪As you exhale, make you get all the air out as you extend your leg behind you.

💪Inhale as you return to starting position.

💪Easy does it. Go slow. You’ll have better control of the movement and get more bang for your buck

ALTERNATING DB SNATCH

I recently played with these as I was putting together a program for a client and was left feeling WORKED.

You can use light DBs and increase reps, or increase weight and use lower reps. The sky is the limit.

Just make sure to keep breathing, exhaling through the entire movement.

Stay in control of your breathing. Slow down the movement if you need. (When you watch the video, you’ll hear how I coordinate breathing with the movement)

KETTLEBELL RENEGADE ROW

Looking to spice up your traditional renegade row? Here’s how to try it out with kettlebells

Be sure to watch the entire 23 second video to learn how to perform this beauty of an exercise!

This is a tad bit more challenging because of the demand on your core, so make sure you master the dumbbell version first.

If you’re working with a Diastasis Recti (aka ab separation), or early postpartum, you may want to check with a pelvic floor physiotherapist and coach to assess this movement. There are still lots of ways to work towards this movement which are supportive to your core and pelvic health.

GOBLET SQUAT PROGRESSIONS

Goblet squats are fantastico for pregnancy and postpartum, as well as beyond retirement. You can go heavy to build strength or use light weight for mobility and a little boost of the heart rate. .

These guys keep your chest up and keep your 🍑 from winking. So if you’re or working on strength or mobility, these are a great options before moving on to the back squat. .

Remember to inhale on the way down, exhale as you come up and you will be good to go.

DEADLIFT VARIATIONS

Deadlifting is super fun, don’t you think?? 

I’m going to show you 3 Variations of a deadlift using a single pair of dumbbells and a resistance band. Why? Because when aren’t you lifting a human off the floor or carrying a load of laundry piled high up the stairs? 

To perform a deadlift, imagine yourself on stage with the crowd going wild because you prepared a freaky that meal everyone, even your pickiest eater enjoyed. Meaning hinge (or bend) at the hip.

As you hinge to pick up your dumbbells, inhale. And a split second before you lift, exhale pulling your hips into your belly button and kegel to engage your core. Keep your core engaged and repeat. Remember to breathe. Please. Don’t pass out. You’ll wake up with a headache

Another key point your lats engaged by pinching your shoulder blades together. You may feel your lower back taking over the work if your back is rounded forward.

HALF KNEELING BOTTOMS UP KB PRESS

This nailed my core as well as my entire upper body.  It was spicy, taking more focus, balance and coordination than expected.

Give it a try and tell me how you do. 

To perform:

>>get into a half kneeling position, making sure your spine is in neural and hips are even.

>>grab a kettlebell or dumbbell and hold at 90 degrees. 

>>to activate TVA, on you exhale, pull your hip bones into your belly button (or use whatever cue that works for you), and kegel (gently lift you vagina up and in, not push down)

>>press up, keeping you core and pelvic floor engaged.

>>inhale on the way down. Feel free to hold your kegel throughout the entire movement, or let it go. 

Play around and see how it feels.

If your pelvic PT recommends not doing kegels, you don’t have to kegel with these. Your pelvic floor will still turn on and this will still be challenging.

Ready to maximize your postpartum fitness performance? Get my favourite strategies in Your Handy Lady Parts Handbook” 5 Considerations All Women Need For Fitness And Their Vagina. You will learn to minimize pelvic floor dysfunctions and improve your overall power you can use in both pregnancy and postpartum.