You’ve gotten some good feedback already, and I like the idea of starting with basic body-weight exercises. Since she just recently had a baby, one thing I would make sure of is to add is a good core segment. She will need to build her abdominal and back muscles–in addition to a total body strength program.
You can do a lot to motivate and empower her to feel good about exercise! Good luck and keep us posted.
I’ve worked with many individuals with sedentary lifestyles and chronic illnesses. It is very easy for them to become overwhelmed. Think simple and functional, with small goals (eg. walk to the end of the block, or walk for one minute). Balancing, getting out of a chair using core and glutes, sitting back in a chair without collapsing or falling back (functional squats), wall push-ups, range of motion, and basic stabilization tend to be good exercises. Side steps with an overhead clap to the beat of her favorite song might be a fun way to connect and get her moving. Clients don’t always have to go to a gym or find a 30+ minute slot. Balancing while brushing their teeth and chair squats during a commercial or their favorite tv show all work, and something is always better than nothing.
Also, beware of injuries and trying to progress too quickly. It’s always good to check their doctor or consult with a good physical therapist (with client’s permission) if there is a history of injuries. Most importantly, make it fun, be creative and be encouraging!
If she’s really sedentary, you might suggest a fitness tracker that buzzes after a person has sat for a certain amount of time, and suggest that she go up and down stairs two times every time it buzzes.
I’m sure you have a lot of simple, common sense, free advice that you can build into your training time.
My first thought was Stroller Strides or Mommies in Motion or any number of programs that do exercise with moms and babies together. She could use that for her group exercise, to meet other moms, and to not have to worry about childcare while getting that part of her exercise in.
And then you could offer to train them at home. You could do both at once, or sometimes if you do a 90 minute session with 30 minutes parent one, 30 minutes together, 30 minutes parent two then you have the opportunity to hone in on each individuals’ needs for a short time and then they get to work out together for a short time. This will work if they have a babysitter or a happy baby. Otherwise, they’re going to need to take turns if baby cries during the 30 minutes when they’re working out as a team.
The thing I stress with new moms is to realize that it’s going to be crazy for a while between being a mom and getting in shape. Also, if she’s nursing, she’s going to have to time when she nurses or pumps so she can work out. I nursed both of my kids until a year, and I had to pump or nurse right before exercise or it was very uncomfortable. If she’s not nursing, that won’t be an issue.