Medically Reviewed by: Dr. Lankerani

    Lela Lankerani, D.O. has published articles in several scientific journals and has presented at national scholarly meetings.

    Post Baby Workouts

    Post Baby Workouts

    Having a baby is a long, painful, exhausting and time-consuming process, and once you’ve finally given birth the real work begins. Even if you have all the resources to obtain the allusive “free time” and/or “sleep” that childless people talk about, you still have to pry yourself away from the most perfect child in existence to do the work. Luckily, Top Trainer understands your dilemma and found some easy, beginner exercises that you can do without leaving your baby behind.

    Post Baby Workouts:

    Target your pelvic muscles with kegels.

    – Contract your pelvic muscles while sitting on a bench.

    – While contracted, stand and then sit back down and release.

    – Start with one set of 10-20 and work your way up to as many as three reps.

    Work your butt and hamstrings by building bridges.

    – Lie on your back with your knees bent and feet flat on the floor.

    – Press your heels into the ground and squeeze your core to life your body in the air.

    – Hold this pose for 3-5 seconds and lower back down to the floor.

    – Start with one set of 10-20 and work your way up to as many as three reps.

    Get that six-pack back with crunches

    – Lie with your back on the floor and lift your legs with your knees bent 90 degrees, calves parallel to floor.

    – Using your hands to support your neck, crunch up and lift your shoulders off mat.

    – Stretch legs diagonally into the air, cross your ankles.

    – In this position, scissor feet over and under each other 8 times before returning to the start position.

    – Complete 8 reps.

    Once your doctor approves you for more vigorous exercise, in most cases about six weeks after delivery, you can take it up a notch with these more advanced moves.

    Plank, plank, baby

    – With forearms and toes on the ground, lift your core, making sure to keep your back straight and abs engaged.

    – Hold plank position for 60 seconds before releasing down to your knees.

    – Complete 5 reps.

    Work the ball and your hammies

    – Lie on the ground with your feet on the ground, knees bent at 90 degrees.

    – Hold a stability ball firmly between your calves and curl your knees into your chest in a crunch.

    – While hips still up, extend legs out and then back to starting position.

    – Start with 1 set of 10-20 reps and work your way up to more.

    Burn your lower body with walking lunges

    – Stand with feet shoulder-width apart and take a large step forward, bending both knees at 90 degrees, making sure your front knee doesn’t extend past your foot.

    – Push through the heel of the front leg and return to a standing position.

    – Switch sides and repeat

    – Start with 1 set of 10-20 reps and work your way up to more.

    Don’t forget to fit in cardio, which is one of the easiest things to work in. Run up and down your stairs or jog in place for five minutes at a time. Put on some music and dance with your little one around the house, or take the baby for a neighborhood walk—pushing a stroller can be a great way to burn calories. Just get moving, and you’ll be teaching your child healthy habits that could keep them fit for life.

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