Women tend to lose strength and a bit of their fitness level after pregnancy. However, studies show that within a few months, new Mom's bounce back fairly easily. Experts agree that exercising is one of the best things you can do for yourself after your baby's birth. It has been shown that women who workout during and after pregnancy have more energy, less stress, and fewer physical complaints than women who don't. So what are you waiting for? All you need is your doctor's permission to begin!
Below I have set out a simple timeline for you to follow and use as guide to helping your body and mind Bounce Back After Baby! Please note, this is a suggested timeline and is simply a guide- no need to put pressure on yourself! Follow my program at your own pace and return to fitness in a time frame that makes you comfortable and happy! Start off slow, adding exercise in 1-2 times per week, and tacking additional sessions onto your regime slowly as the weeks progress.
Baby's Birth to 12 Weeks Old (3 Months)
This immediate postnatal period is the time to be easy on yourself. You just created a human life with your body, and you need time to heal physically and adjust mentally. Any exercise you do during this time should focus on gentle moves that help you adjust to all the changes your body is experiencing. I always suggest deep breathing exercises, walking and stretching during this time. The goal here is stress relief and healing - NOT weight loss. Don't get frustrated! Be kind and patient with yourself - you are going through a big life change! As the weeks progress, you will begin to see the light at the end of the tunnel! You will start to learn better time management skills and will start to regain some of our lost energy! When you feel ready for more intense activity you will add on some light strength training moves.
• Try a Hatha Yoga Class
• Walks with baby or friends/neighbors. This will help you get out of the house, socialize with others and bond with your baby. I always suggest one walk with baby per week, one walk with adults. This will provide you with bonding time and adult mental stimulation.
• Meditation and breathing exercises for stress management and body awareness
• Start with 1 day of exercise per week and add on an additional day of exercise as you feel comfortable. Your goal should be to incorporate 3-4 weekly workouts as time progresses.
3- 6 Months After Baby's Birth (13-18 Weeks)
After the three-month mark, caring for your infant gets somewhat less time-consuming, and your physical recovery is almost complete. Now is the time when you'll want to increase the intensity and duration of your exercises. You should already be in the habit of exercising somewhat regularly - about 3 times per week for 30-60 minutes. Now you will add in strength training as well as cardio training to each of your workout sessions. Be sure to listen to your mind and body during this time! Some days you will have more energy then others- be sure to modify your routine to your energy level!
• Join a post-natal fitness group like Stroller Strides!
• Hire a trainer or coach to help keep you motivated
• Join an online web based social network of other new Mom's for fitness ideas and encouragement.
6 Months or more postpartum:
Assuming you have your Doctors clearance you are ready to go for it! Set your goals and focus on getting fit and healthy! You did it!
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This post-natal core conditioning and cardio audio exercise program will help new moms meet the challenges of reconditioning the body after pregnancy. A progressive fitness band workout, weight training routines and cardio workouts will help post-natal women safely build their core strength and stability and recondition their muscles to help their bodies Bounce Back after Baby!
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This fitness program includes the following:
Tell me How have you lost Baby weight? Any secrets you want to share?
Stay Focused Until the Miracle Happens!
Becky Wenner has been a fitness enthusiast all her life. She began participating in competitive sports as a young child and has competed in sporting events all her life. Becky is a practicing attorney who rediscovered her love sports as an adult while trying to better her health and well-being. Becky Wenner is a highly qualified multi-level certified fitness instructor. She is certified as an Adventure Boot Camp Instructor and Fitness Nutrition Coach by the National Exercise and Sports Training Association (NESTA). Rebecca also holds other training certificates including Personal Training Certification from the National Academy of Sports Medicine, and Group Fitness Instruction from the Aerobics and Fitness Association of America (AFAA). She also holds her certification in kickboxing from AFAA and she is CPR and AED certified. Most recently, Becky became a Certified Personal Fitness Chef from NESTA! Becky is dedicated to helping others pursue and achieve their goals for improved health and fitness and a more active lifestyle. Becky's Fitness Company was designed to take her love of food, fitness and fun and bring it to others to enjoy!!