What’s so special about 9 months? Well, for starters, it is how long it takes for the human body to create new life and bring it to term, it’s also the amount of time that mom’s should give themselves to get back into shape – at the very least!
For some moms it will happen quicker and others it will take longer, but the key is to not rush your body. Here are some “resolutions” to help you get your body back over 9 months. Not a “brand new” mom, these exercises will still work for any mom returning to fitness!
Month 1: Nice and easy
Your body is in major recovery mode right now. If you just had a baby, you really shouldn’t be doing any type of exercise except for lifting your baby, taking deep breaths and sleeping! If you are aching to get in some exercise put the baby in a stroller and take nice easy walks and you can still practice your kegels (if you had an episiotomy this might be tender for another month). Make sure you are eating small healthy meals for both you and baby. Nursing moms – water, water, water!!! C-Section moms, listen to your healthcare provider and give yourself the first 6 weeks to just recover! If friends and family are pampering you…let them!
Month 2: Time to think about posture and abdominals
My favorite post partum exercise is abdominal holds (focus is on the deepest layer of the abdominals – the transverse) – super simple to do. On all fours or sitting tall in a chair, take a deep breath and pull your abdominals in, while still breathing, hold the abdominals in and count to 30. Repeat this exercise 4-6 times per day. Also, your chest is probably rounding forward more and more from holding baby, feeding, etc. Add in daily stretches for your chest.
Month 3: Feeling good
This is the sweet spot. At about 3 months babies usually fall into a routine and getting out of the house to do stuff is a little easier. With this new routine it also makes getting to the gym, a class, or outside for a workout a little easier. Start small and begin progressing into harder workouts. As you begin these workouts remember to take good care of your body – extra support for heavier breasts, good shoes (pregnancy hormones do a number on your feet), and deep breaths when the baby schedule isn’t what you had planned. Nursing moms, you need about 500 additional calories per day to support your milk supply (this will allow you to still lose weight). Here is a great example of a simple workout you can do anywhere:
- Push-ups – on knees with abdominals pulled in
- Wide stance squats – legs turned slightly out, knees track over the toes – for added resistance hold the baby
- Stationary lunges – lunge up and down on one side, repeat on other side. Want more, try walking these while pushing the stroller
- Overhead lifts, abs – press your shoulders up and down over your head keeping the abdominals in. For added resistance add weights or use your baby and make it a fun exercise for both of you.
Months 4-6: Returning to pre-pregnancy fitness
By this time you’ve got the swing of taking care of baby and yourself. I encourage you to seek out new activities for your workouts. Add in running, take a class, try a challenging treadmill workout or add more days to your workout routine. As the weights get easier – add more weight or more reps. Find a buddy and keep up the routine.
Months 7-9: Nutrition focus
Ok, if we still aren’t seeing the results we need, these are the months where we really want to fine tune our overall approach to getting back into shape. Take a close look at your nutrition. Are you getting enough whole grains? Lean protein? Healthy fats? Are you eating the amount of calories you need to maintain good health and still see weight loss? If you are unsure of the answer to any of these questions seek out any of the experts here at efitfamily.com
Comments
Powered by Facebook Comments
About Corry Matthews, M.S.
Connect with Us on These Sites