Top Moves to Get Your After-Baby Body, Fast by Olu fafure (@oluooo) as heard on IFM923

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You’ve brought your baby home and you’re ready to get back to your pre-pregnancy form.

Your Post-Pregnancy Workout

Congrats! You’ve had the baby…now what? After being pregnant for nine months, many mothers are anxious to get back to their normal workout routine. But how soon is too soon? “The general rule is to head back to the gym six weeks after birth,”. Before you do anything, work closely with your doctor to make sure everything is safe and determine a proper exercise plan for you.

Ready to get started? Check out these exercises to get you moving again and back to your normal routine in no time!

Beginner: Kegels

Target: Pelvic muscles

  • Sit on a bench with feet shoulder-width apart, hands on hips. Contract your pelvic muscles, as if you’re trying to stop from urinating, and stand.
  • Hold Kegel and return to bench, then release.
  • Do 1-3 sets of 10-20 reps.
  • Make it harder: With back to bench, stand a foot in front of bench seat and bend elbows to clasp hands in front of chest. Lift leg straight in front of you a few inches off ground and bend right knee to sit down briefly on bench as you Kegel. Keeping left leg raised throughout, stand up immediately, releasing Kegel and pressing through right heel to straighten right leg. Do 12 reps. Switch legs, repeat.

 

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Beginner: Floor Bridges

Targets: Hamstrings and butt

  • Lie on your back with knees bent, feet flat on the floor, arms by your sides.
  • Engage core and squeeze butt to lift off the floor, pressing heels into the ground.
  • Kegel at the top of the bridge, hold for three seconds, and slowly return to floor. Release Kegel at bottom of bridge.
  • Do 1-3 sets of 10-20 reps

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Beginner: Crunch Beat

Targets: Abs and legs

  • Lie face up on mat with knees bent 90 degrees, legs lifted, calves parallel to floor.
  • Place hands behind head, elbows out, and crunch up, lifting shoulders off mat.
  • Extend legs diagonally up, cross ankles, and extend arms overhead. Holding this position, switch feet over and under each other 8 times. Return to start. Do 8 reps.

 

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Intermediate: Forearm Plank

Targets: Abs, obliques, thighs, and butt

Getting your core back into prime form is going to help your body bounce back the fastest. “After two to three months, your body is ready for a new challenge to get back to tip-top shape, but you’re likely not ready for a full-blown workout yet,” . Planks and side planks are great ways to work your entire core without putting strain on your neck and back.

  • Get into plank position (abs engaged, back straight, forearms on floor, legs extended).
  • Hold for 30-60 seconds, keeping hips up and abs tight.
  • Lower knees to floor, resting for 30 seconds before resuming.
  • Complete a rep of 4-5 planks.

 

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Intermediate: Hamstring Curl

Targets: Hamstrings and butt

  • Lie face up on ground with arms slightly out to sides, knees bent and calves resting on center of stability ball, feet flexed.
  • Lift hips up, squeeze abs tight and bend knees to curl ball in toward you.
  • Slowly push legs back out, keeping hips up at all times.
  • Do 1-3 sets of 10-20 reps.

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Intermediate: Modified Squat Thrust

Targets: Abs, legs, and butt

  • Lower into squat position, hands touching floor just in front of feet.
  • Quickly step legs back so that you are in push-up position. Without pausing, step feet forward just in front of your hands and return to standing position.
  • Do 1-3 sets of 5-10 reps.
  • Make it harder: Instead of stepping feet back, quickly jump feet back and forth.

 

 

Advanced: Wide-Stance Deadlifts

Targets: Lower back, butt, and legs

Although it largely depends on what you were eating and how much you were exercising throughout your pregnancy, most women can return to a normal workout routine about six months after birth. Deadlifts are a great, practical exercise for new moms to use because they mimic mommy duties, like putting your baby into the crib                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           .

  • Stand with feet hip-width apart, knees slightly bent, holding a 5-pound dumbbell in each hand with palms facing body.                                                                                                                                                                                                                                                                                                                                          
  • Slowly bend forward, pushing your butt back while lowering dumbbells to shin level.
  • Tighten glutes and return to start.
  • Do 1-3 sets of 8-10 reps.

 

 

Advanced: Push-Ups

Targets: Shoulders, chest, arms, and abs

  • Start with hands and toes on floor, hands slightly wider than shoulder-width apart.
  • Bend at the elbows and lower chest about an inch from the ground.

Straighten arms and push away from the floor, returning

 

  • to start position.
  • Do 1-3 sets of 10-20 reps.

 

 

Advanced: Walking Lunges

Targets: Legs and butt

  • Stand with feet together, hands on hips.
  • Take a large step forward, bending so both knees are at 90 degrees.
  • Push through the heel of the front leg and return to standing position.
  • Repeat on opposite side. Do 1-3 sets of 10-20 reps.

 

 

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About titithedynamite

Wife, Mom, ON AIR PERSONALITY WITH THE NO1 FAMILY RADIO STATION IN NIGERIA, INSPIRATION 92.3 FM (www.inspirationradio.fm 10.30AM-1.30PM GMT+1). live stream. (THE MIDDAY CAFE ON 92.3 INSPIRATION FM) An Aspiring Author, with quite a few short stories online in my Blog. Alumni University of Lagos, English Language. Planning to take a Masters course in Media and Public Relations with a University in England, as well as a Certificate course in Broadcasting at Pan African University Lagos, Nigeria. HOST MNET FACE OF AFRICA OPENING CEREMONY 2010.[MNET AFRICA] HOST NIGERIAN MUSIC VIDEO AWARDS 2010 LAGOS.{KALIVISION NETWORK} HOST OPENING CEREMONY OF WAKANOW.COM ONLINE TRAVEL AGENCY.2011 (AMBER 11 MEDIA) HOST SISIOGE BEAUTY PAGEANT 2011. CHIEF OPERATIONS OFFICER (COO) OF AMBER 11 MEDIA LIMITED, CLIENT SERVICES AND MEDIA OPERATIONS. Am considered a Nigerian Super-Model, having modeled for almost 8 years in Nigeria South Africa and Ghana. Being a brand representative of brands like Coca Cola, Fanta, V-Mobile, Close up Toothpaste, Xpression hair products numerous Nigerian Banks and Insurance companies. Was a favored choice of many Nigerian Designers such as Tiffany Amber and KSLD, Nobel Afrik, during Fashion shows, because of my curvy figure. Served as MISS LAGOS 2007, representing my state in The Most Beatuiful Girl In Nigeria Pageant, WINNER of the Best Costume of the Year Award, Finishing as a Top Ten Finalist Top 20 finalist West African Idols 2007

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