Post-Pregnancy Workouts to Get Rid of that “Baby Fat”
Obie Editorial Team
One of the most common complaints I hear from my friends after they have their baby is that they can’t get rid of those extra pounds packed on during pregnancy. Thankfully, countless other moms have also had this issue and have spent hours crafting the perfect exercise schedules for new moms that will help them lose their extra weight for good.
Exercising can be difficult after pregnancy. You’re obviously tired from giving birth, and now you have a new infant that needs to be fed every few hours which undoubtedly disrupts your sleeping schedule. While having a new baby is a rewarding and blessed experience, it’s understandable that you don’t want to spend every precious waking hour at the gym working out. That’s why I present to you a few quick workouts you can do in the comfort of your own home.
Kegels
To work out your kegel muscles, simply sit on a bench or a chair with your feet shoulder-width apart and your hands on hips. Next, contract your pelvic muscles. It should feel like you're trying to stop from urinating. Then stand up. Hold this position for a few second before sitting back down and relaxing. Do between one and three sets of about 10-20 reps. To make it harder, try holding one foot out in front of you while you stand.
Floor Bridges
This move sounds just like it looks. Just lay on your floor or yoga mat if you have one with your knees bent with your feet flat on the floor and your arms by your sides palm down. Then flex your core muscles and your butt to gently lift yourself off the floor, keeping your heels on the ground. You should look almost like a human bridge. Hold this position for a few seconds before relaxing. Try one to three sets of about 10-20 reps.
Forearm Plank
This move is a little tougher, but it works great for strengthening abdominal muscles and tightening your core. To begin, lie on the ground on your stomach. Next, lever yourself up on your elbows and lay your forearms flat on the ground. Then get into a pushup position by extending your legs and holding yourself up with your toes. Hold this position for between 10-60 seconds. Trust me, it’ll feel like much longer. After this, gently relax back onto the floor or onto your knees. Do one rep of about four to five planks.
These are some of the gentlest positions, but there are plenty more you can do around your home. Modified squats are also effective and so are walking lunges that are perfect to do up and down your hallway. Most importantly, don’t give up! Keep up with your workouts, but don’t overdo it. Exercise gently a few days a week for about 15-30 minutes and you should see that baby fat melt away in no time!
Exercising can be difficult after pregnancy. You’re obviously tired from giving birth, and now you have a new infant that needs to be fed every few hours which undoubtedly disrupts your sleeping schedule. While having a new baby is a rewarding and blessed experience, it’s understandable that you don’t want to spend every precious waking hour at the gym working out. That’s why I present to you a few quick workouts you can do in the comfort of your own home.
Kegels
To work out your kegel muscles, simply sit on a bench or a chair with your feet shoulder-width apart and your hands on hips. Next, contract your pelvic muscles. It should feel like you're trying to stop from urinating. Then stand up. Hold this position for a few second before sitting back down and relaxing. Do between one and three sets of about 10-20 reps. To make it harder, try holding one foot out in front of you while you stand.
Floor Bridges
This move sounds just like it looks. Just lay on your floor or yoga mat if you have one with your knees bent with your feet flat on the floor and your arms by your sides palm down. Then flex your core muscles and your butt to gently lift yourself off the floor, keeping your heels on the ground. You should look almost like a human bridge. Hold this position for a few seconds before relaxing. Try one to three sets of about 10-20 reps.
Forearm Plank
This move is a little tougher, but it works great for strengthening abdominal muscles and tightening your core. To begin, lie on the ground on your stomach. Next, lever yourself up on your elbows and lay your forearms flat on the ground. Then get into a pushup position by extending your legs and holding yourself up with your toes. Hold this position for between 10-60 seconds. Trust me, it’ll feel like much longer. After this, gently relax back onto the floor or onto your knees. Do one rep of about four to five planks.
These are some of the gentlest positions, but there are plenty more you can do around your home. Modified squats are also effective and so are walking lunges that are perfect to do up and down your hallway. Most importantly, don’t give up! Keep up with your workouts, but don’t overdo it. Exercise gently a few days a week for about 15-30 minutes and you should see that baby fat melt away in no time!
