After nine months of hormonal changes, shifting organ positions, abnormal sleep patterns, and periods of slight dehydration, reclaiming your figure is at the top of any new mother’s wish list.

One the most effective ways for a new mom to have quality bonding time with her baby is, believe it or not, exercise!  From my experience in training numerous expectant moms through their entire pregnancy, adding a new post-partum exercise routine is an excellent way to bond with your family’s newest addition.

Your baby will also find exercising highly stimulating and not even realize that they are learning an early life lesson of the value of exercise. In today’s world, with the steadily rising obesity rate, it can never be too early to start teaching our children to equate exercise with fun.

Taking a cautious approach to beginning any workout regimen requires any new mother to be well aware of any limitations potentially created during the second and third trimesters. Some equipment you might want to look into buying are Bob’s Revolution Jogging Stroller ($320) and Reebok’s 55 cm Gym Ball (18). The jogging stroller is an ideal way to exercise with your new baby and is durable and comfortable for the little passenger along for the ride. The gym ball will be one of your best investments as a new mother hoping to prolong your lower back health and improving your core strength, which is paramount in preparing for the numerous hours of carrying a toddler that weighs in at fifteen to twenty-five pounds.

Listed below are a training split and a full body workout to be performed twice a week for a quick reclaiming of your figure:

Getting Started

Sunday Morning
Power walk with stroller

Monday
Strength training: full body workout, upper body and abs (see below)

Tuesday Morning
Bikram Yoga

Wednesday
Rest

Thursday
Strength training: full body (see below)
Rest

Friday Morning
Cardio Elliptical Machine
Evening: Outdoor Power Walking with Stroller

Saturday
Rest

Full Body Workout

1. Squat (holding baby) Overhead Press (12 reps, 3sets)
2. Lying (holding baby) Chest Press (12 reps, 2 sets)
3. Holding baby close, slow pace side-to-side lunge (12 reps, 3 sets)
4. Stationary Baby Bicep Curls (12 reps, 2 sets)
5. Lying on Floor Leg Lifts – holding baby straight above the chest (15 reps, 3 sets)
6. Lying on Floor Triceps Press – holding baby and keeping in elbows (15 reps, 3 sets)
7. High Baby Hold with Crunches on the gym ball (25 reps, 2 sets)

Tags: postnatal

You can leave a response, or trackback from your own site.