The New Mom Workout: Get Your Pre-Pregnancy Body Back
Morning Workout1 of 8
Start the day with some quiet time. A morning yoga routine will help ease those aching muscles and give you some much-needed focus and centering. Try this after your baby has been fed and is content. You can both spend 10 to 15 minutes with a round of sun salutations at the start of a day.
Midday Workout2 of 8
A proper and supportive baby sling or carrier is essential for new moms. This way your arms and legs are free to move. Make sure your little one is snuggled close and that you've positioned the supportive carrier straps properly on your back. Turn on some music and let the workout begin. Tabata workouts are short and effective routines. Do your own tabata at home. Set a timer (you can download a tabata app on most smartphones) and get ready to work. A typical tabata consists of 20 seconds of work and 10 seconds of rest, repeated eight times.
Mom and Baby Tabata Workout3 of 8
20 seconds of squats, 10 seconds of rest 20 seconds single-leg lunge (right leg), 10 seconds of rest 20 seconds single-leg lunge (left leg), 10 seconds of rest 20 seconds baby crunches, 10 seconds of rest Repeat the circuit once more without stopping, then rest as needed (1 to 2 minutes) and begin another tabata. Complete four tabata cycles in total. As you get stronger, add another cycle.
Exercises with Baby: Squat4 of 8
Start with a tall spine, shoulders back and rib cage engaged. Squat down to a comfortable depth and focus on keeping the weight in your heels as your hips sink backward. Press the heels down as you return to standing and pull your gluteal muscles back under you. It's OK to have a wider stance than you would without your baby on board.
Exercises with Baby: Single-Leg Lunges5 of 8
Perform a round of single-leg lunges, once again keeping the spine tall and core engaged. It's normal for you to feel a bit off-balance—you're carrying a bundle in front of you. Your baby adds a bit more to the standard lunge, requiring focus on balance and stability. Try shortening the length of your lunge until you feel more balanced. Remember to push off of the forward leg to return to standing. Complete your 20 seconds of work with one leg, rest 10 seconds, and then complete the work on your other leg.
Exercises with Baby: Baby Crunches6 of 8
You can do this with or without the baby carrier. If you're using the carrier with your baby on your tummy, be sure to cradle your head and neck in your palms to avoid any neck strain. When you're more comfortable with the move, add a challenge by lifting your baby with you as you perform the crunch. Avoid holding your breath. Inhale while down and exhale as you rise, drawing your rib cage in.
Exercises with Baby: Kegel7 of 8
Remember the importance of strengthening your pelvic sling muscles. Kegel, kegel, kegel. You can't kegel enough and you can perform kegel exercises at anytime, anywhere. To find the right muscles, try to stop urinating in midstream. Once you've identified where you need to contract, try tightening those muscles for five seconds, then relax them for five seconds. Remember to breathe. Repeat 4 to 5 times.