A post-pregnancy workout routine to help shed pounds while bonding with the fruit of your labor.
By Michaleen McGarry
The most wonderful and blessed event has come and gone. Well, more has actually come than gone. Now you have the addition of stubborn, bouncing, undeniable pounds…and we don't mean that precious bundle of joy. Don't worry; it's just time to bring those sagging, over-stretched muscles back to Mama. There are many ways to regain your shape, but none as rewarding as working out with Baby!
“Shear” Strength
Don't throw away those pre-pregnancy jeans; just try this upper-thigh and lower-abdomen strengthening exercise for slimming down to your previous size. Lay on your back with both legs extended up while holding Baby. Now open your legs, extending arms while lifting Baby, saying something cute like "goochie goo." Close your legs like a pair of scissors; lower Baby to your chest and hug. Perform three sets of eight reps.
Belly Blower
How is it that the round belly of Baby is so cute while ours is…well…not? In standard sit-up position, rest Baby, unclothed (a diaper is fine, but not as adventurous) against your thighs. Begin a shoulder to knee crunch while at the same time pulling Baby toward you. Once you are in contact with Baby's tummy, blow on that belly! Lower and return Baby to start position. Perform three sets of ten reps.
Lambin’ It Up
To regain that spry derrière of yesteryear, use a nursery rhyme of yore. With your back on the floor, your knees bent, and Baby on board, lift your buttocks from the floor to a comfortable level. With your head tipped toward your knees, hold position while singing, "Mary had a little lamb, little lamb, little lamb." Lower slowly until your bum is resting on the floor, and perform one Kegel exercise while singing, "Mary had a little lamb, with fleece as white as snow." Three sets of three reps (a rep for each verse).
Searching Thigh & Low
Finding a way to hide your upper arms and thighs may seem less challenging than trying to reduce them, but you can't conceal that jiggle from the mirror or escape swimsuit season forever. Standing with Baby at chest level, begin lowering to a squat while at the same time lifting your gift from above over your shoulders, toward the sky. Hold for five seconds. Be sure to keep a chair behind you for spotting. Perform two sets of eight reps.
Teaching Trek
Taking a brisk walk is a great mental exercise for Baby and a physical one for Mom. As you feel more comfortable, increase the length, speed, and intensity of your daily journey. Use interval training to get your heart pumping - speed walking two blocks, pointing out the sights and sounds of the world around you every third. The fresh air and vivid stimulation will leave the wee one content, satisfied, and napward bound once back at home, presenting the perfect opportunity to indulge yourself; take a long bath, read a short story, or call up an old friend. Be sure to perform daily.Remember, bonding with Mom is an important part of your baby's first year of life and your health is important to your family. Exercising together can help achieve both. And who knows? Soon you might even hear Daddy say, "Oh, Baby!"
*The intensity of these exercises can be increased by adding reps, while Baby’s increasing weight will add resistance! Remember, before beginning any workout program, consult your physician.
