This workout, developed by Kelsey Wells, a National Academy of Sports Medicine–certified personal trainer and the founder of the Sweat app’s new program Pregnancy With Kelsey, is a great way to build strength postpartum. Wells also has Prenatal Fitness and Postnatal Fitness certifications from the National Personal Training Association. Physical activity after pregnancy not only improves the health of your heart and lungs, but it can also be a mood booster, too, according to the Centers for Disease Control and Prevention. You may be going for regular stroller walks with baby, but a strength routine may seem like a stretch, especially if you don’t know where to begin. Constant fatigue, time constraints, and lack of available activities can be significant barriers to getting fit postpartum, research shows. That’s where short, do-anywhere workouts like this one come in. It requires minimal equipment (just two dumbbells and a mat if you wish). It’s also just 10 minutes long, so you can slide it into naptime or tummy time — or whenever your schedule allows. This workout features three sets:

Mobility Superset (two exercises)Strength Superset (two exercises)Circuit (three exercises)

Remember to move at your own pace and take breaks as needed — even if that means taking more than the recommended number of rests. And if your baby wakes up from their nap mid-workout, go ahead and press pause on exercise and come back to it when you can. Aim to do the workout two to three times per week if your doctor has cleared you for exercise, Wells says. Follow along with Wells in this video or follow the instructions for each move below.

1. 4-Point Thoracic Rotation

Start on all fours with your knees below your hips and your hands below your shoulders. Maintain a neutral spine and engage your core. Place your right hand on the back of your head, drawing your shoulder blades down and back. Keep your lower body still and rotate your torso to bring your right elbow toward your left elbow. This is your start position. Inhaling, slowly rotate your torso to open your chest and point your elbow toward the ceiling as far as possible. Maintain a neutral spine and keep your lower body still. Hold for a count of three to five and remember to breathe deeply. Exhaling, rotate your torso toward your left elbow to return to the start position. Hold for a count of three to five and breathe deeply throughout. Repeat for 30 seconds.

2. Glute Bridge

Lying flat on your back, bend your knees and put your feet down on the floor, hip-width distance apart and spine in a neutral position. Your arms should rest by your sides. This is your starting position. Inhale. Exhaling, draw your ribs to your hips to engage your core. Press your heels into the floor and activate your glutes to raise your pelvis off the floor until your body forms a straight line from chin to knee, with your weight resting on your shoulders and feet. Inhaling, lower your pelvis to return to the starting position. Repeat for 30 seconds.

Strength Superset

Do 10 reps of each exercise; then repeat the set to complete two laps total. Take 30 seconds to rest after each set.

1. Romanian Deadlift

Hold a dumbbell in each hand with palms facing toward your body in front of your legs, both feet on the floor shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly. Gently draw your pubic bone to your belly button (to engage your pelvic floor). This is your start position. Inhaling, bend your knees slightly. Without changing the angle of your knees, hinge forward from your hips and allow the dumbbells to run along the length of your thighs and halfway down your shins. Keep your chest “proud.” Your head should be an extension of your spine. Exhale. Push through your heels and engage your glutes and hamstrings to extend your knees and hips to return to the start position. The dumbbells should stay in contact with your legs throughout the movement. Repeat 10 times.

2. Bent-Leg Toe Tap

Lie flat on your back and bend your knees so that your feet are on the floor, with hips and knees together. Imprint your spine into the floor and bring your legs into a tabletop position with knees stacked over your hips, toes pointed, and shins parallel to the floor. This is the starting position. Inhale. Exhaling with your spine imprinted in the floor, draw your ribs toward your hips and lower your right leg until your right toes just touch the floor, maintaining the angle of your knees and keeping your left shin parallel to the floor. (If your spine lifts from the floor, lower your leg only as far as you can while keeping your spine on the floor.) Inhaling, return your right leg to start and repeat on the other side. Repeat 10 times on each side.

Circuit

Do 10 reps of each exercise, then repeat the set to complete two laps total. Take 30 seconds to rest after each set.

1. Shoulder Press

Hold a dumbbell in each hand with feet on the floor, hip-width apart. Holding the dumbbells with palms facing away from your body, extend both arms overhead. This is the starting position. Inhaling, bend your elbows to lower dumbbells down to chin height. Exhaling, use the muscles in your shoulder and arm to extend back to the start position. (Try not to “shrug” your shoulders.) Repeat 10 times. This exercise can be done without dumbbells using bodyweight only.

2. Floor Chest Press

Hold a dumbbell in each hand and lie flat on your back. Bend your knees so that your feet are flat on the ground and hip-width apart. Extend elbows to hold the dumbbells directly in front of your chest with palms facing away from you and your hands slightly wider than your shoulders. This is your starting position. Inhaling, bend your elbows outward to lower the dumbbells toward you until elbows lightly touch the floor. Exhaling, extend elbows and push the dumbbells away from your chest to return to the starting position. Repeat 10 times.

3. Bent-Over Row

Hold a dumbbell in each hand with palms facing inward and feet planted on the floor shoulder-width apart. Maintain a slight bend in your knees and hinge forward from your hips so that your torso is parallel to the floor. Extend arms directly below chest. This is the start position. Inhale. Exhaling, bend elbows and bring the dumbbells in toward your body, keeping elbows close to your sides. Feel for a small squeeze in between your shoulder blades. Inhaling, extend elbows to lower dumbbells and return to the starting position. Repeat 10 times.