Just because it’s been a year since you gave birth doesn’t necessarily mean you’ve returned to your pre-baby body. After all, giving birth is only the beginning of life after baby. There are feedings to worry about, diapers, laundry, and new sleep schedules. So, when are you supposed to find time to workout?
Experts suggest easing back into your fitness routine after giving birth. In fact, leading obstetricians advocate a gradual approach to weight loss as opposed to crash dieting and exercising like a fiend to shed unwanted baby weight. Doctors say, typically it should take between 9 to 12 months to get back to your pre-baby weight.
By using a yearlong timeline to fit in workouts you should be able to shed the weight without drastically reducing the amount of calories you consume. Breastfeeding moms not should consume less than 1,800 calories per day.
In regards to finding time to exercise consider the following tips:
Bring baby along. Place your baby in a stroller or carrier and go for a 30-minute walk around your neighborhood or around a nearby park.
Hire a babysitter. Pay a babysitter to watch your baby for an hour while you walk, swim, or attend a Yoga class. Or better yet, have grandma come over for a while to watch her new grandchild while you step out to burn off some calories. Otherwise, have your spouse watch your baby while you get in a jog or a bike ride.
Exercise at home. Take 20-30 minutes while your baby is napping or content in a swing to complete the following exercises:
SQUATS
Stand with your feet shoulders width apart, chest up, arms in front with fingers resting lightly on the side of a counter.
Pull your abdominals in tight and squeeze your buttocks together.
Slowly bend your legs as if you are about to sit on a chair and lower your buttocks.
Squat as low as is comfortable and hold it for two seconds before retuning to the stating position.
Do three sets of 15 reps.
CAT STRETCH
Using your towel, place your hands and knees hip width apart.
Start with a flat back then try to lift your navel as high as you can (arch your back like a cat), using your abdominals to stretch your spine.
Hold this stretch for two seconds and slowly release making sure that you keep your tummy muscles taught.
Do three sets of 10-12 reps.
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