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7 Post Pregnancy Exercises to Fast Track Your Way to Weight Loss

When the whole pregnancy period is finally over, you’d think that pushing an 8 pound baby out of you would help you lose some weight.

Unfortunately, we’ve still got some work cut out for us afterwards as well.

There are plenty of exercises and positions we practice before the birth, to make sure that we are physically prepared for delivering our baby (can we ever reallybe prepared though?)

Of course, we can’t just hop on to the gym and start some serious cardio right after delivery. But to fast track the process of preparing our body to lose all that baby fat, I’ve compiled a list of gyno-approved exercises that you can start as early as the day after bringing your baby into the world.

1) Kegels

Even though this isn’t an entire “workout” per say, it’s a good exercise to tone the muscles in your bladder and vagina.

The best way to practice this is while you’re actually peeing. Contract your muscles so that you purposely stop yourself from peeing, and hold it for a few seconds. Then, go ahead and release it again.

Repeat this a couple of times til you’re sore from it. (Just kidding.)

Do this at least 10 times for every time you start a session. You’ll find that you have increased bladder control and a much more toned vagina.

Doing this will show you how to control these muscles even when you’re not using the bathroom.

You could be sitting in the car contracting your bladder like nobody’s business and no one would be the wiser. That’s the best part about it.

2) Deep Ab Strengthening Breaths

This is also something you can start doing right after you have your baby.

Whenever you are sitting up straight, take a deep breath in from your diaphragm, and hold your abs in that position for a few seconds, and then release.

Try to increase the time you can hold that position every time you do this.

It will help increase your ab strength and tone your muscles.

3) The Sit-&-Twist

This is another exercise you can do while sitting down.

(Props for easiness)

For this exercise, sit straight up, and then twist your torso to the right and place your right hand down behind you to help you hold the position.

Place your left hand on your right thigh, and hold the position for about 10 seconds.

Repeat with your other side.

Do this exercise about 10 times on each side.

This will really help with stretching your muscles and work toward those “hourglass” curves we admire so much.

So the first three exercises were great for mamas with freshly birthed babies. Now we’ll get into some exercises that you can start after a few days. 

4) Walking

One of the first exercises you’re going to want to start doing regularly after you have your baby is walking.

It may not seem like a lot, but it really does make all the difference.

Incorporating even 20 minutes of walking every single day in your routine contributes towards burning extra calories that you wouldn’t burn off if you were just sitting instead.

This will prepare you for more intense workouts and cardio later on, but walking every single day, even after full recovery, is really beneficial for your health and weight.

5) Floor Bridges

Now we’re getting into the “it’s been over a week since a baby came out of me, give me a challenge” exercises.

For this exercise, lay down flat on the floor with your knees bent and arms at your side.

Lift your bum all the way up in the air, with your feet and hands still on the ground, hold for 5 seconds, and slowly let yourself back down.

You can even incorporate kegels in this exercise by holding the kegel when you’ve lifted yourself off the ground, and releasing it when you’re back down.

You can repeat this about 10-20 times and do this exercise 3-4 times throughout the day for a nice and toned bum.

6) Planks

You’ve probably heard of this one before. It’s good for your abs, butt, and thighs, so it’s great to target multiple areas at once.

You get into into the push-up position, but instead of holding all your weight with your hands, you can place your forearms on the floor for more support.

You want to keep your hips up off the floor and contract your abs for as long as you can while you’re in this position.

Hold it for 30-60 seconds before lowering yourself back down. Repeat 4-5 times.

7) Bonding Baby Lunges

This last one is an exercise you can do with your baby after a few weeks.

It’s a great multitasker for spending some time with your cutie when they’re calling for your attention, and also burning some extra calories at the same time.

Hold your baby to your chest and do your regular lunges, one leg at a time.

Take a step forward, bend your knee and squat, and stand back up. Repeat with your other leg. Do this about 10 times each leg.

You can even do side lunges and squats with your baby as well. The extra weight you carry will offer more of a challenge and help strengthen your core and leg muscles.

Plus, you’re baby will have some fun with it too. 😉

Of course, make sure you’re being extra careful when doing anything like this with your baby. Only you can assess if you’re strong enough to handle any of these exercises.

Healing time varies with the kind of delivery you’ve had. If it was natural, you might be ready to do these exercises the very next day. A C-Section, on the other hand, may require a little longer.

Please don’t try to start lunging with your baby a few days after you’ve had a major operation. Let’s not hurt ourselves.

After having your baby, there are other ways to take care of yourself in addition to incorporating exercise into your routine. Remember to take time for yourself too and find a chance to pamper yourself.

You don’t even need to go out to a spa or buy expensive products to do it. Read How To Luxury Mask At Home Without Spending Any Money to see how you can easily create your own spa day at home. 🙂

Until next time,

Author: Urwah Kamran 

Blog Name: Life, Beauty, and Momming

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Bio: My name is Urwah Kamran and I’m wife to a personal trainer, and a stay at home mom of 2 kids, one of whom has autism. My goal is to raise my kids to be happy humans, and help others be the same. 🙂

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