To return to a fitness routine and tone your body after your child arrives (and of course when it’s completely safe), your training needs to change when you re-enter the game. Because hormonal and physical changes during and after pregnancy, you will want to work first restore your strength, stability and movement patterns.
The goal here is to focus on recovery core power and building and maintaining muscle mass instead of high-intensity boot camp-style movements and exercises. You have your place, but only when you regain your strength and have a good base.
If you are not sure where to start when you are ready and able to return to the gym, we have prepared these exercises for you, approved by a personal trainer. Below is a great, exemplary full-body workout that you can include to tense your body after your baby arrives. And check it out for more Lose weight and strengthen yourself with this 25-minute walking exercise.
Start by holding one heifer vertically in front of your chest. Keep your core taut, push your hips back and squat until your thighs are parallel to the floor. Drive through your heels and hips to get up, bend your quads and buttocks all the way. Do 3 sets of 10 reps each.
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Place your palms shoulder-width apart on an exercise bench or raised surface. Keep your core tight and compressed buttocks, lower yourself under control until your chest touches the pad. Drive through the palms to get back up, bend the triceps and chest all the way.
As you lower yourself down and push back up, make sure your neck is straight, your chest reaches the pad in front of your chin, and your elbows are at a 45-degree angle. Do 3 sets of 10 reps each.
Position yourself parallel to the bench so that one arm and knee are firmly attached to the balance surface. Hold the flask with the opposite hand, arm outstretched straight down towards the ground. Then start the movement by pulling the dumbbell up towards the side, and at the very end of the movement, squeeze the wide and upper back. Straighten your arm back and stretch nicely at the bottom before performing the next repetition. Do 3 sets of 10 reps for each arm.
Go into a split posture by placing one leg forward and one leg back. With your chest high and tight core, lower yourself under control until your back knee touches the ground, stretching nicely at the bottom. Then push through the heel of the front foot to get back up, bend the quad bike and buttocks all the way. Perform all repetitions on one side before replacing the leg. Do 3 sets of 10 reps for each leg.
Place your upper back on a bench or other solid surface with your feet in front of you and a dumbbell in your lap. If you keep the core tense, lower your hips down to the floor, then drive through your heel and squeeze your buttocks muscles hard at the top for a second. Lower yourself to control to the starting position before performing the second repetition. Do 3 sets of 10 to 15 reps.
Start by lying on your back with your hands facing the ceiling and your knees up. Fill the abdomen with air and pull the ribs down so that the lower back is pressed to the floor. Start by taking one of the arms and the opposite leg and stretching it all the way just above the ground.
When you reach this point, exhale all the air and keep the tension in your core. Then return the arm / leg back and repeat with the opposite side. Do 3 sets of 5 reps on each side.