Return to your pre-baby body
Are you longing to return to your pre-baby body but have no idea where to begin? Our simple tips and quick workout will get you there fast.
You’ve pored over baby books, scoured the Internet and read every possible article about how to care for a newborn. You’ve been to your six-week post-delivery doctor’s visit and been given a clean bill of health. You and your baby may even have begun to fall into some sort of routine during the day and are grabbing a few winks at night.
Now it’s time to start getting your body back into some semblance of order—which typically means losing a few kilograms. The question is, where do you begin? If you’re not sure where to start, we’ve got proven steps for working your way back to your pre-pregnancy body—or even better! Read on for 5 tips to lose the baby weight (even while breastfeeding), and a really doable exercise program for which you will be able to find time.
1. Get up and move. Most new moms are too sleep-deprived and overwhelmed to even think about exercise. That’s OK, most women’s bodies aren’t ready for serious exercise until six weeks after giving birth, anyway—longer if they’ve had a Cesarean section. Once you do feel up to exercise, these time-saving moves work multiple muscles simultaneously and target every major muscle group, including legs, buttocks, back, abdominals and arms. The program also speeds up metabolism and burns more calories.
With your doctor’s consent, begin doing this workout 1–2 days per week, gradually increasing the number of days as you get stronger (just be sure to take a day off in between). You can do cardio exercise on the same or alternate days. Do 1 set of 10–15 repetitions for each exercise in the given order, resting for 30 seconds between moves. Begin by doing these moves without weights.
WARM-UP
If possible, go for a 10 to 15 minute walk (with your baby in a stroller or front carrier) to warm up your muscles, or dance with your baby to get your heart rate up a bit. Then roll your shoulders forward and back, and do wrist and ankle rolls clockwise, then counterclockwise, 5 times each way.
A. Pliés and Presses - Stand with feet wider than hips, toes and knees turned out. Raise arms above head and bend elbows to bring weights down behind your head. Squeeze buttocks and draw in abs and pelvic-floor muscles. Bend knees, lowering hips without rocking them forward or back and straighten your arms. Return to starting position by straightening legs and bending elbows. Do 10–15 reps. Bonus move: Lift your heels as you bend your legs and straighten your arms.
B. Walking Lunges With Curls - Stand with your arms at your sides, holding dumbbells, palms facing in, feet hip-width apart. Keeping shoulders relaxed and abs drawn in, take a big step forward with your right leg, bending both knees 90 degrees. Keep right knee over right ankle, left knee approaching the floor, but not touching. Bend elbows, curling the weights towards the shoulders. Straighten arms, then push off your back foot to the starting position. Do 10–15 reps, alternating legs (1 rep equals 1 lunge on each side). Bonus move: Do a knee lift before you step forward with each leg.
C. Side Lunges With Rows - Holding 2 dumbbells in your right hand, stand with feet hip-width apart, abs and pelvic-floor muscles drawn in. Take a big step to the left, bending the knee, left hand on thigh for support, right arm hanging straight down. Keep your right leg straight and your foot flat. Bend your right elbow, bringing the weight to your upper ribs. Lower the weight and push off on your left foot to starting position. Complete reps then switch sides. Bonus move: Bend your knee deeper and touch your front ankle at the bottom of the lunge.
D. Bridges and Presses - Lie on your back, holding a dumbbell in each hand. Bend your knees and rest your feet flat on the floor, keeping your abs and pelvic-floor muscles drawn in. Bend your elbows and place your upper arms on the floor, your forearms vertical and parallel to each other. Straighten your arms, pressing the weights up in front of your chest. Bend your elbows and lower the weights, then, with your knees bent, lift your hips, pressing your heels into the floor until your body forms one straight line from your head to your hips. Lower your hips and complete reps. Bonus move: Hold your hips up in this “bridge” while you do the press.
E. Leg Lifts - With Knee Pulls - Kneel on all fours with a weight in each hand, hands wider than your shoulders, your knees under your hips and your abs and pelvic-floor muscles drawn in. Keeping your abs drawn in and your neck long, lift your right leg out behind you at hip height, squeezing your buttocks. Pull your right knee in toward your chest and draw in your abs. Lift your leg back to hip height and complete reps. Switch legs and repeat. Bonus move: As you lift your leg to hip height, bend your elbows, bringing your chest toward the floor and do a push-up.
COOL-DOWN
Stretch your legs, hips, back, chest and arms, holding each stretch for 30 seconds without bouncing. Be sure to breathe deeply; in through your nose and out of your mouth, drawing your belly in.
2. Breastfeeding. Breastfeeding burns an astounding number of calories: 500 to 700 a day. This means that many women can actually increase the number of calories they take in and still lose weight quickly and safely. But be aware that as soon as you stop breastfeeding or begin to taper off, your calorie needs will plummet. You can really pack on the weight if you don’t adjust your diet downward and/or your exercise routine upward.
3. Watch calories and fat. Say no to empty-calorie foods like fizzy drinks and crisps, as well as fad diets that eliminate entire food groups. Instead, aim to eat a variety of lean protein, whole grains, fresh fruits and vegetables, and plenty of low-fat dairy products.
4. Eat healthful snacks. Eating too much sugar can send your blood-sugar levels on a roller-coaster ride, and when your blood sugar drops, you’re more likely to eat the first thing you can get your hands on. To avoid temptation, keep only nutritious foods at your fingertips. Also stock up on low-fat milk and yogurt for snacks, as studies have shown that calcium from these sources can aid weight loss.
Here are some ideas for tasty, healthful snacks to keep you on the right track:
- Celery, carrots and peppers with low-fat dressing
- Egg or chicken salad on whole-grain bread
- Whole-grain cereal with nonfat milk
- Whole-grain bread with nut butter
- Hard-boiled eggs
- Apples
- Fruit smoothies
5. Take naps. Getting plenty of sleep has been shown to help with weight loss because you’re not compelled to binge on high-calorie, high-sugar foods for energy. Strange sleep cycles like those forced on you by a newborn can upset your metabolism and make it harder for you to lose your pregnancy weight. So take a nap anytime the baby does, housework can wait. That way, you’ll keep your energy levels—and your potentially naughty cravings—in check.
Ref: 18/PAPA/08/09/WS
Written and Endorsed by Ronald Abvajee – MYPERSONALTRAINER
The information contained on this page expresses the views of the author and may not necessarily represent the views of Pfizer
