You've brought your baby home and you're ready to get back to your pre-pregnancy form. We talked to the experts to get the best exercises to help whip you back into shape so you'll be rockin' that body along with the baby.
You've had the baby After being pregnant for nine months, many mothers are anxious to get back to their normal workout routine. But how soon is too soon? Before you do anything, work closely with your doctor to make sure everything is safe and determine a proper exercise plan for you.
Ready to get started? Check out these exercises to get you moving again and back to your normal routine in no time! Dance Off Belly Fat! Planks and side planks are great ways to work your entire core without putting strain on your neck and back.
After you've held a plank for seconds, move into side plank, shifting body weight to left hand and rotating body to extend right arm directly up, palm forward. Stack right foot on top of left. Hold for seconds, switch sides. Although it largely depends on what you were eating and how much you were exercising throughout your pregnancy, most women can return to a normal workout routine about six months after birth, says Alexis.
Deadlifts are a great, practical exercise for new moms to use because they mimic mommy duties, like putting your baby into Ab workout 4 weeks postpartum sexual health crib, says Annette Lang, personal trainer and owner of Annette Lang Education Systems.
Follow along with Nike Master Trainer Traci Copeland to master the best exercises for your post-pregnancy body. Skip to main content. Your Post-Pregnancy Workout Congrats! WIN a
Ab workout 4 weeks postpartum sexual health a day! Pelvic muscles Sit on a bench with feet shoulder-width apart, hands on hips.
Contract your pelvic muscles, as if you're trying to stop from urinating, and stand. Hold Kegel and return to bench, then release. Ab workout 4 weeks postpartum sexual health sets of reps.
With back to bench, stand a foot in front of bench seat and bend elbows to clasp hands in front of chest. Lift leg Ab workout 4 weeks postpartum sexual health in front of you Ab workout 4 weeks postpartum sexual health few inches off ground and bend right knee to sit down briefly on bench as you Kegel. Keeping left leg raised throughout, stand up immediately, releasing Kegel and pressing through right heel to straighten right leg.
Hamstrings and butt Lie on your back with knees bent, feet flat on the floor, arms by your sides. Engage core and squeeze butt to lift off the floor, pressing heels into the ground.
Kegel at the top of the bridge, hold for three seconds, and slowly return to floor. Release Kegel at bottom of bridge. Abs and legs Lie faceup on mat with knees bent 90 degrees, legs lifted, calves parallel to floor. Place hands behind head, elbows out, and crunch up, lifting shoulders off mat. Extend legs diagonally up, cross ankles, and extend overhead.
Holding this position, switch feet Ab workout 4 weeks postpartum sexual health and under each other 8 times. Get into plank position abs engaged, back straight, forearms on floor, legs extended. Hold for seconds, keeping hips up and abs tight.
Lower knees to floor, resting for 30 seconds before resuming. Complete a rep
Ab workout 4 weeks postpartum sexual health planks. Hamstrings and butt Lie faceup on ground with arms slightly out to sides, knees bent and calves resting on center of stability Ab workout 4 weeks postpartum sexual health, feet flexed.
Lift hips up, squeeze abs tight and bend knees to curl ball in Ab workout 4 weeks postpartum sexual health you. Slowly push legs back out, keeping hips up at all times. Modified Squat Thrust Targets: Abs, legs, and butt
Ab workout 4 weeks postpartum sexual health into squat position, hands touching floor just in front of feet.
Quickly step legs back so that you are in push-up position. Without pausing, step feet forward just in front of your hands and return to standing position. Instead of stepping feet back, quickly jump feet back and forth. Lower back, butt, and legs Although it largely depends on what you were eating and how much you were exercising throughout your pregnancy, most women can return to a normal workout routine about six months after birth, says Alexis.
Stand with feet hip-width apart, knees slightly bent, holding a 5-pound dumbbell in each hand with palms facing body. Slowly bend forward, pushing your butt back while lowering dumbbells to shin level. Tighten glutes and return to start. Shoulders, chest, arms, and abs Start with hands and toes on floor, hands slightly wider than shoulder-width apart.
Bend at the elbows and lower chest about an inch from the ground. Straighten arms and push away from the floor, returning to start position.
Legs and butt Stand with feet together, hands on hips. Take a large step forward, bending so both knees are at 90 degrees.
Push through the heel of the front leg and return to standing position. Repeat on opposite side. Comments Add a comment.