Introducing Swedish Ladder Workout Series for Mums

Introducing Swedish Ladder Workout Series for Mums

Strength, Support & Movement Designed for Motherhood

As a mum, I know that motherhood places incredible demands on the body. From carrying babies and lifting toddlers to endless bending, walking, feeding, and multitasking, mums are constantly moving, often without taking time to strengthen and support themselves in return.

That’s why we’re excited to launch our new Swedish Ladder Workout Series for Mums, a collection of simple, effective workouts specifically designed for women using resistance bands and bodyweight exercises.

Created by pre & post natal fitness coach Brooke R S Wright, this series focuses on rebuilding strength gradually, improving stability, and helping mums feel stronger in everyday life.

You can also watch the workout demonstrations and follow along with the series on our Instagram page.

Each workout in the series will target a different area of the body while keeping movements low impact, achievable, and realistic for busy mums.

What Is a Swedish Ladder Workout?

A Swedish ladder workout follows a gradual repetition pattern where you “climb” up and down the ladder.

For example:

  • 2 reps
  • 4 reps
  • 6 reps
  • 8 reps
  • 10 reps
  • Then back down:
  • 8 reps
  • 6 reps
  • 4 reps
  • 2 reps

This method helps build strength and endurance without placing unnecessary strain on the body. It also allows mums to move at their own pace while focusing on proper technique and controlled movement.

Why We’re Creating This Series for Mums

Fitness after pregnancy can sometimes feel overwhelming, especially when many workouts online aren’t designed with motherhood in mind.

This series is different.

Our Swedish ladder workouts are designed to:

  • Support postnatal bodies
  • Improve functional strength
  • Encourage safe, controlled movement
  • Build confidence gradually
  • Work around busy family life

Using resistance bands allows for gentle but effective muscle activation while reducing impact on joints and pelvic stability.

First Workout Focus: Lower Body Strength & Stability

To begin the series, we’re focusing on lower-body strength, one of the most important foundations for mums.

Strong legs and hips help support:

  • Carrying children
  • Pushing prams
  • Posture and balance
  • Pelvic stability
  • Everyday movement

This first workout includes resistance band exercises specifically selected for postnatal fitness.

Exercises in This Workout

Resistance Band Leg Curl

The leg curl targets the hamstrings and helps strengthen the back of the legs.

Benefits:

  • Supports knee stability
  • Improves lower-body strength
  • Assists with posture and pelvic alignment

Resistance Band Leg Extension

Leg extensions focus on strengthening the quadriceps and improving functional movement.

Benefits:

  • Builds thigh strength
  • Supports lifting and bending movements
  • Improves muscular endurance

Side Leg Abduction

This exercise strengthens the outer hips and glutes, which are especially important during postpartum recovery.

Benefits:

  • Improves hip stability
  • Supports pelvic control
  • Helps reduce lower-back strain

Side Leg Adduction

Adduction exercises activate the inner thighs and pelvic support muscles.

Benefits:

  • Supports pelvic alignment
  • Improves lower-body balance
  • Encourages core engagement

Suggested Swedish Ladder Format

Perform each exercise using the ladder sequence:

2 → 4 → 6 → 8 → 10 → 8 → 6 → 4 → 2

Rest when needed and focus on slow, controlled movement rather than speed.

Designed for Real Mum Life

One of the biggest goals of this series is to make movement feel accessible again.

These workouts are:

  • Short and manageable
  • Easy to do at home
  • Minimal equipment
  • Adaptable for different fitness levels
  • Supportive of pre and postnatal recovery

Whether you have 10 minutes during nap time or a little extra space in your day, these workouts are designed to work with motherhood, not against it.

More Workouts Coming Soon

This is just the beginning.

Over the coming weeks, our Swedish ladder workout series will continue to target different parts of the body, including:

  • Core stability
  • Upper body strength
  • Glute activation
  • Full-body movement
  • Mobility and stretching

Each session will continue using resistance bands and bodyweight exercises to help mums build strength safely and progressively.

Final Thoughts

Motherhood requires strength every single day, and supporting your body matters.

With guidance from pre & post natal fitness coach Brooke R S Wright, our Swedish Ladder Workout Series is designed to help mums move confidently, rebuild strength gradually, and prioritise their wellbeing in a realistic and supportive way.

Because fitness after motherhood doesn’t need to be extreme, it just needs to work for you.

Before You Begin

As with any exercise program during pregnancy or postpartum recovery, it’s important to listen to your body and move at a pace that feels right for you.

Always consult your doctor, midwife, physiotherapist, or healthcare professional before beginning any new fitness routine to ensure you have appropriate medical clearance - particularly during pregnancy, after birth, or if you are recovering from a caesarean section, pelvic floor concerns, or other medical conditions.

Every motherhood journey is different, and these workouts are designed to support your wellbeing, not pressure perfection.

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