Our baby boy is now almost two months and we are starting to get in a groove with feedings, naps, and exercise time. Although I feel tired most days, I have discovered I feel better if I can get in some type of workout. I had to start with just walking three weeks after delivery. With a c-section the surgeon general, and my doctor suggested no “intense exercise or large muscle group lifting” – like squats, lunges and any type of abdominal work. But once I was cleared I have been enjoying adding the new activities into my routine. Time is always limited for me now that I have two kiddos, so I have to be very efficient with my activity. That is why I created a FAST and FIERCE calorie burning workout that you can do in just 20 minutes or less, and the whole body feels great afterwards.
I have worked with several new moms helping them get their “before baby body” back. What I have discovered is a successful workout program for the new mom is one that is doable time wise and within reach goal wise. If you pick something that’s simple, accessible, and convenient, you will be more likely to stick with it. So be sure to check back for more Fast and Fierce Post Natal fitness routines.
It is very important to remember not to be too hard on yourself. While it’s healthy to care about your body and make smart choices, getting back in shape takes time. It takes nine months to grow a baby, therefore the baby weight will not disappear over night. Allow your body to gradually return to size. I know after gaining over 60 pounds with my first child, I did have fears that it wouldn’t come off. I had a few variables stacked against me too – 60 pounds in general is a lot of weight to lose and the fact that I am over 40 having a child can have metabolism changes in the body. In fact, after I finished breast feeding, I was diagnosed with Hashimotos disease. This is when the immune system attacks the thyroid gland – and is typically found in “middle aged women”. The characteristics are tiredness, sluggishness, lack of clarity, and weight gain are among the most common. I just share that with you to let you know it wasn’t a walk in the park to drop 60 pounds of baby weight the first time, but I did do it with perseverance, kindness to my body and consistency. Of course there were days where I was just way too sleep deprived and a short nap did benefit me more than exercise. (I even allowed myself to enjoy that nap.) Nevertheless, I was able to lose all the weight in seven months, and even grace the cover of Fitness X magazine. Post baby weight loss can be done faster, but that wasn’t my goal, I wanted to do it in a healthy manner, so I could still breast feed and keep the weight off.
You can certainly get it into a healthy living shape by following quick and efficient workout programs, you don’t need hours in the gym. Besides most new moms are not able to get to the gym right away, so I created this workout that you can do at home, outside, or at the gym. Here are three exercises that are multi joint movements. These will use multiple muscle groups in the body including the core. I chose these three because they will burn more calories than the typical single movement exercise. Be sure to warm up for about five minutes with walking or some activity to get your heart rate elevated.
Reverse Lunge Plus – Both feet start together and elastic bands in hands. Step the right foot back into the lunge position while doing a lateral arm raise with both arms. Bring the right foot back through the start position, lift the knee, then reverse lunge while lifting the arms doing a bicep curl. Perform 15 reps on this side then 15 on the other for 3 sets.
Side Lunge and Raise – Begin with both feet together, step out with your right foot, lower your hips by bending your knee, let your left arm reach past the outside of your right foot. Push off the right foot and lift the arm in a scooping motion to horizontal. Simultaneously, lift the right leg about 45 degrees keeping the knee cap forward, and squeezing on the side of the leg and glutes. To increase the intensity do this holding a dumbbell or even more fun, you can put your baby in the infant carrier. If you choose to use the baby for resistance, be sure to support the head with the arm not reaching and lifting. Perform 20-25 reps for three sets.
V seat and More – Begin seated with both feet touching the floor, then balance in “boat pose” or a V-seat. Arms are straight in front of you parallel to the ground. Slowly tap the right toe to the ground and raise back up. Then alternate with the left foot. (If this is too much to start with, then begin with both feet on the ground and lift one foot up to the diagonal position, then replace and lift the other. As your abs get stinger, then you can start with both feet in the air.) Repeat this for 20 times on each side. Lie flat and rotate over to your stomach and prop yourself up into plank pose on your elbows. Keep your shoulders over your elbows and the belly pulled in towards the spine. Hold this for 20-30 seconds. Those two exercises back to back will count for one set, repeat three times.
Check with your doctor before beginning any exercise program. These exercises make a short workout, but for new moms time isn’t always on our side. With this workout you will get the heart rate going, the blood flowing, and receive all those positive endorphins. This exercise routine is a perfect way to burn some calories and help you feel great all day.
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I would be HONORED if you would consider doing any/all just ’cause you’re so darn fabulously sweet 🙂
It will really make me SMILE really really big 🙂
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