This guest post on how to get in shape quick after baby is by my friend and Tiny Oranges Sponsor, Erica Ziel of Knocked-Up Fitness.
Last month we posted on our Facebook page to see what moms wanted to know from Erica about pre or postnatal fitness (her expertise) and it was no surprise many moms tips on how to get back into shape quickly after baby.
Here is her expert advice. Stay tuned for a follow up post next week with a few of her favorite exercises. You will also want to check out her at home After Baby 2 DVD Workout Set.
How to Get in Shape Quick After Baby
by Erica Ziel, Knocked-Up Fitness
I love the inspiration moms have for getting into shape quickly after baby but there are so many factors that can greatly affect how long it takes for you to accomplish this.
First, stop comparing yourself to the celebrities out there who are back “in shape” within the first 3 weeks!
If you had a personal chef to cook for you and a trainer who made you workout 2 hours a day then maybe just maybe you could do that quickly….BUT…time for a reality check.
As a new mom your body is going through so much! Did you notice that it took you 9 full months to take on your beautiful pregnant body? I hate to break it too you but it’s not coming off in 3 weeks.
Plus after each pregnancy it usually takes your body longer to recover. Your body needs to heal from delivery. Take this time to enjoy those first weeks with your baby and getting the hang of nursing if you are. Here are a couple things you can start doing right away…
After Giving Birth
KEGELS. So important! Start doing them within the first 24 hours of delivery (even if you had a c-section.) Then, start walking, slowly.
Walking is a great time to bond with your baby, by baby wearing. Find a wrap or baby carrier to strap your baby to you and walk. I loved my Moby wraps for all 3 of mine, and you can place newborns in them, just be sure you have them positioned correctly.
From there, you really need to wait until your doctor has cleared you to do more. When that time comes follow my tips below to help speed up the process.
7 Tips for Getting in Shape Quick After Baby
1. Start where you left off working out in your 3rd trimester of pregnancy.
2. Avoid crunches in the beginning. Wait until you know your abdominal connection is back. This usually takes longer with each pregnancy. A bellyband can really help you re-connect with your abs after you’re back to working out. Use it to help you focus on your abs working and reconnecting rather then as a support.
3. Focus on full body exercises rather then smaller areas of your body. You just need to get moving and working your entire body. Plus you’ll burn more calories with full body exercises in a shorter amount of time.
4. Squeeze in shorter workouts during your day, this really is an effective way to boost up your metabolism. Every time you exert energy, even 10 minutes, you’ve revved up your metabolism.
5. Be sure you are eating healthy, especially when nursing, your baby really is eating what you are. Use that as extra motivation to clean up your eating even more.
6. Avoid sugar as much as possible, I’m not saying completely. Breast milk is really sweet so you do need carbohydrates to really support your breast milk production. Notice I said “carbohydrates” and not “sugar”. Do the best you can to consume the majority of your carbohydrates from fruits and vegetables, rather then breads and sugars.
7. Drink lots and lots of water. This in important for everyone. Most don’t drink enough, so to help with this try keeping a water bottle with you all the time. If you’re nursing be sure you drink at least 1-2 cups every time you sit down to feed your little one.
I will do a post next week with a few of Erica’s favorite exercises.
Make sure to check out her newly released After Baby 2 DVD workout videos. They are amazing – and exercises range from beginner to intermediate so you can do them at your own pace.
[Disclosure: Knocked-Up Fitness is a Tiny Oranges Sponsor]