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Post-Pregnancy Workouts to Try

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Congratulations! You are now a mother to a beautiful baby. Now what’s next? How about getting back to your pre-pregnancy body? A lot of women who gave birth are quite anxious to start working out to get back their figure before they were pregnant but how soon should they do it? According to the experts, going to the gym six weeks after giving birth is a good idea because it helps the body go back to its normal state. Of course, a doctor’s recommendation is also important to avoid any complications along the way.

Workouts for New Mothers

What workouts are best for new mothers? Here are a few exercise routines that can help you get on the right track to lost post-pregnancy fats.

Alternating Dumbbell Triceps Extension

You should lie down on a bench with a dumbbell in each of your hands. Your dumbbells should be light enough for you to do 20 reps and heavy enough that you will feel a burn in your muscles close to the end of your workout. Keep your arms extended overhead. While holding your right arm up, bend the left hand at the elbow to bring the dumbbell close to your ear, contract your triceps to bring your arm back. Do 20 reps before switching to the other hand.

Kegels

This exercise if perfect when you’re just starting to workout. Kegels target the pelvic muscles. To do this workout sit on a chair or bench with your hands on your hips and your feet firmly planted on the ground. Contract your pelvic muscles just like when you do when you’re trying to stop yourself from urinating and stand up. Hold kegel until you’re sitting back down. Do 1 to 3 sets of 20 reps.

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Stiff-Leg Deadlift

Stand with your knees bent slightly and with dumbbell in each hand and close to your thighs. Hinge forward at your hips while keeping your back straight. Engage your glutes to go back to your original position. Do 20 reps for this exercise to really workout your hamstrings, lower back, and glutes.

Floor Bridges

Lie down on your back with your feet firmly planted on the floor, your arms placed by your sides and your knees bent. Squeeze your butt and engage your core to lift off the floor while pressing your heels straight down to the ground. Do kegel at the peak, hold this pose for 3 seconds, then slowly go back to your first position. Release kegel when you’re back to your first pose. This exercise targets the butt and hamstrings.

Single-Arm Dumbbell Row

Kneel with your left hand and knee placed on the bench and right foot on the floor with your right hand holding a dumbbell. Keep your arm close to your body raise your right elbow as high as you can while squeezing your shoulder blades together. Bring your elbow back down. Do 20 reps before switching to your left side. This exercise targets the biceps, shoulders, mid-back, and lats.

These are just a few exercises that moms can do six weeks after giving birth. Even though these exercises may appear simple, they can give your body a total workout to help you shed those post-pregnancy fat.

 

 

Sources:
http://www.fitpregnancy.com/exercise/postnatal-workouts/get-your-body-back-5-moves/slide/1
http://www.fitnessmagazine.com/workout/post-pregnancy/post-pregnancy-exercises/?page=1

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