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Kelsey Wells Post-Pregnancy SWEAT Workout

The 7-Minute Post-Pregnancy Workout Made For Time-Poor Mums

If there's one thing Kelsey Wells knows, it's how to get the most out of the little time new mums have post-pregnancy. She's built her career on postpartum fitness and since becoming a SWEAT trainer, alongside Kayla Itsines and Sjana Earp, she's inspiring mums all over the world to focus on self-care. This full-body workout, created by Kelsey for the SWEAT app, is perfect for new mums, and while it's a short seven-minute sweat sesh, the payoff will last a lot longer.

To get the most out of this full-body workout, set your timer for seven minutes and aim to complete the exercises — as demonstrated by Kelsey herself — as many times as you can, before the seven minutes are up! Kelsey adds, "While you're aiming to complete each exercise as quickly as possible, it is important that you maintain proper technique throughout."

Keep reading to master the correct technique with Kelsey's how-to for each exercise:

Seated Shoulder Press — 15 Reps

Holding two dumbbells with a pronated grip (palms facing away from your body) directly in front of your chest, sit on a fitball and plant both feet on a mat hip-width apart. This is your starting position. Inhale. Set your T-zone. Exhale. Using the muscles in both your shoulders and arms, extend your elbows to press the dumbbells above your head. Avoid "shrugging" by drawing your shoulder blades down and back. Inhale. Bend your elbows to lower the dumbbells into your chest to return to the starting position.

Repeat for the specified number of repetitions.

Fitball Hip Thrust — 15 Reps

Sit on a fitball and plant both feet on the mat hip-width apart. Interlace your fingers together behind your head, spreading your elbows wide. Slowly walk your feet forwards and lay back onto the fitball so that your entire back is resting on it. This is your starting position. Inhale. Set your T-zone. Exhale. Press your heels into the mat and, using your glutes and hamstrings, elevate your hips towards the ceiling until they are in line with your torso. Inhale. Slowly lower your hips to return to the starting position.

Repeat for the specified number of repetitions.

Donkey Kick — 20 Reps (10 Per Side)

Starting on all fours on a yoga mat, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. Inhale. Set your T-zone. Exhale. Keeping your knee bent, release and elevate your right leg until your thigh is in line with your spine, ensuring that your foot remains flexed. Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.

Complete half of the specified repetitions on the same side, before repeating the remaining repetitions on the other side.

Four-Point Arm Extension — 20 Reps (10 Per Side)

Starting on all fours on a yoga mat, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position. Inhale. Set your T-zone. Exhale. Release and elevate your right arm and left leg until they are in line with your spine, ensuring that your shoulders and hips remain parallel to (in line with) the floor. Inhale. Lower your right arm and left leg to return to the starting position. Exhale. Release and elevate your left arm and right leg until they are in line with your spine, ensuring that your shoulders and hips remain parallel to (in line with) the floor. Inhale. Lower your left arm and right leg to return to the starting position.

Continue alternating between sides for the specified number of repetitions.

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