“I just had a baby and want to lose my baby fat. How soon can I start working out and what things should I start doing?
—Kim Kaiser, Long Beach
Well, this is perfectly relevant, even to my own life right now. My wife Annika and I just had our first baby, William Turner.
My wife is very fit and athletic, and she had a perfect pregnancy.
She worked out, ate well, and got plenty of rest.
To our surprise, William ended up being a large baby and she had a C-section.
Many women ask when they are ready to start working out after they had a baby?
It is, of course, all up to how you are feeling and according to your doctor’s approval. Do NOT overdo it!
Remember that the actual recovery process for a woman after being pregnant is as long as the pregnancy itself: nine months.
You have plenty of time to get back in shape.
Fitting in exercise may be a bit hit or miss in the beginning, as you adjust to your new life and baby.
Here are a few key ideas for getting in shape, often with your newborn:
• Work on your posture!
This is one of the most important things. After being pregnant for nine months and carrying around extra weight on your belly it is easy to fall over into a forward, hunched over posture.
Focus on keeping your shoulders back and your abs engaged when holding, carrying and breastfeeding your child.
• Engage your breath and core muscles often.
You may feel pretty exhausted, but you still can control your breath even resting on the couch or in bed.
Inhale and exhale deep and open up your chest. Tighten and flex your abdominals (stomach) muscles while keeping your back straight and upright.
This, while breathing, will actually work to tone your core.
• Stroll it out! One of the best tools you have for working out is your stroller.
It is great to get outside both for mom and baby, the fresh air feels good and it is also a great way to get a change of environment.
Babies love to look around or take a great nap while you can enjoy a great workout.
Start with shorter walks after delivery and then go from power walking to running.
You can also add lunges in between or stop to do squats, pushups and crunches.
Put your baby on a blanket and involve your baby in your exercises.
Never too young to start focusing on fitness!
• Moby wraps, BabyBjörn and other similar baby carriers or slings are great to keep your child near you at all times.
You can utilize this to your benefit in order to get a great workout.
Simply place them in the Moby Wrap and do regular household chores. Baby will enjoy the movement and you’ll sweat off the calories with the added weight. Again, remember to keep a great posture while using the baby carriers. If you have the chance, schedule one or two hours a week to take time for yourself. All moms should add low-intensity strength training to their daily exercise routine.
You will need your upper body a great deal for holding your son or daughter.
Walking is the most common recommendation made by health care providers.
Add a few simple exercises, like weighted bicep curls or shoulder raises, which strengthen your torso, and you will find the daily rigors of motherhood less strenuous.
Remember to take your time getting back to your ideal weight and body composition.
You need to keep up your strength for two now! Work hard, have fun, and get fit!
Bryce Turner is co-owner of Beach Fitness at 148 Main E and F.Â
