LISS Cardio for New Moms: A Week-Long Exercise Plan to Rebuild Strength and Confidence.

Why LISS Cardio is Ideal for Postpartum Moms

Gentle on the Body:

Postpartum women often need low-impact exercises that are kind to their joints and pelvic floor. LISS activities like walking, swimming, or cycling provide movement without strain.

Supports Recovery:

Helps rebuild stamina and cardiovascular health without overexerting the body, which is essential for postpartum recovery.
Assists in gently strengthening core and lower body muscles.

Improves Mental Well-being:

Low-intensity exercise is great for reducing stress, boosting mood, and combating postpartum blues.

Time-Flexible:

New moms often have limited time. LISS Cardio can fit into short daily sessions while still being effective.

Fat-Burning Without Overexertion:

Helps with gradual weight loss and body toning, which many moms aim for after pregnancy.
LISS Week-Long Exercise Plan for New Moms
This plan is designed to help postpartum moms gradually rebuild strength, improve stamina, and feel great while incorporating a mix of LISS cardio and gentle exercises. Each activity can be done in 20-30 minute sessions and adjusted based on individual comfort levels.

Monday: Light Cycling

• Goal: Improve cardiovascular health.

• Tips: Use a stationary bike or cycle outdoors for 20-30 minutes at a comfortable pace.

Tuesday: Gentle Yoga

• Goal: Stretch and strengthen the body while relaxing the mind.

• Routine:

  • Cat-Cow Pose: 2 minutes

  • Child’s Pose: 2 minutes

  • Downward Dog: 2 minutes

  • Bridge Pose: 2 minutes

  • Pelvic Tilts: 2 minutes

• Activewear Suggestion: Consider wearing LISS high-waist leggings for maximum flexibility and support.

Wednesday: Brisk Walking

• Goal: Increase heart rate gently and promote circulation.

• Routine: Walk for 20-30 minutes at a pace that slightly elevates your breathing but still allows you to talk.

• Activewear Suggestion: Pair this with a breathable LISS tank top for added comfort.

Thursday: Strengthening Exercises

• Goal: Rebuild muscle strength and support the core.

• Routine:

  • Squats: 3 sets of 10 reps

  • Modified Push-ups: 3 sets of 8-10 reps

  • Glute Bridges: 3 sets of 12 reps

  • Wall Sits: Hold for 15-20 seconds, repeat 3 times

• Activewear Suggestion: The LISS sculpting jumpsuit offers great support and flexibility during these exercises.

Friday: Swimming or Aqua Exercises

• Goal: Low-impact full-body workout.

• Routine: Swim for 20 minutes or try water walking/jogging.

Saturday: Active Rest Day (Stretching)

• Goal: Relax the muscles and promote recovery.

• Routine:

  • Neck Stretches: 1 minute

  • Arm Circles: 1 minute

  • Side Bends: 1 minute

  • Hamstring Stretches: 1 minute

  • Deep Breathing: 2 minutes

• Activewear Suggestion: Wear a soft LISS cropped hoodie for a cozy, comfortable stretch session.

Sunday: Family Walk with Baby

• Goal: Gentle movement and bonding time.

• Routine: Walk in the park with your baby in a stroller for 20-30 minutes.

Routine:

Neck Stretches: 1 minute
Arm Circles: 1 minute
Side Bends: 1 minute
Hamstring Stretches: 1 minute
Deep Breathing: 2 minutes
Activewear Suggestion: Wear a soft LISS cropped hoodie for a cozy, comfortable stretch session.
Sunday: Family Walk with Baby

Goal: Gentle movement and bonding time.
Routine: Walk in the park with your baby in a stroller for 20-30 minutes.

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Important

Always consult a healthcare provider before starting any postpartum exercise routine.
Adjust exercises based on personal recovery progress.
Hydrate and rest as needed.
Focus on consistency, not intensity.
TAKE A GOOD CARE❤