Helloooo, sexy mama!
Now that your bundle of joy is here, it's time to unbundle your pre-baby body and undertake your post-baby slim down.
The good news is, you can get your body back! The even better news is that you don't have to kill yourself to do it. Give yourself time and a little forgiveness and ease your way back into fitness.
Month 1: Get your feet wet
After welcoming your bundle of joy and getting cleared by the doctor to return to exercise, you're ready to get rid of that baby bump. Don't stymie your efforts by trying too much, too soon. Get your feet wet and work your way up to a tougher workout schedule.
Cardio: Put your baby in a stroller and start walking! Aim to hit the streets at least four days a week for a 30-45 minute walk or jog. If the weather doesn't permit, or you're just not that into walking, check out Netflix for streaming post-baby workout videos — they have tons to choose from!
Month 2: Pump up the volume
Now that you've found your fitness groove, it's time to pump up the volume on your workout schedule. During your walks or jogs, start adding interval training so that you're pushing yourself hard for one minute, then reducing your intensity to a moderate pace for the next minute. Perform these intervals throughout your routine.
Twice a week, add a strength-training circuit to your schedule. For more than nine months your center of gravity was altered by pregnancy, childbirth and breast feeding. Strength training will help you find your balance as you retighten and tone your trouble zones. Our preferred routine is full of core and compound movements, and best of all, it's only 15 minutes long!
Repeat sequence three times.
Works: Entire lower body
Walking lunge with biceps curl
Works: Entire lower body and biceps
Plank with hip extension
Works: Core, chest and glutes
Push-up to dumbbell row
Works: Core, chest and back
Works: Core, entire lower body and shoulders
Month 3: Move it, mama!
You've reclaimed your baseline for cardio and strength, so now it's time to start seeing big results! Take the next month to really push yourself. Tack on an extra 10 minutes of cardio or strength training to each workout, or alternatively, add an extra day. Also, mix up your workout routine by performing the same exercises in a different order or by slowing down your routine. For instance, if you normally take two seconds to move down into a goblet squat and two seconds to return to standing, slow yourself so that it takes you four or five seconds to move into the squat and four or five seconds to return to standing. This type of superslow training will really challenge your muscles and force them to continue to respond and grow as the weeks go on.
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