Sunday, November 24, 2013

5 At-Home Post Pregnancy Workouts

Believe me, I know working out is one of the last things you want to do when you’re feeling completely exhausted and running on only a few hours of sleep. Studies have shown, however, that exercise can help you maintain energy throughout the day, relieve stress, improve your baby blues mood and aid in restoring your tummy’s muscle tone. The following circuit routines can be done in 15 minutes! You can do it!



Each of these exercises can be tailored to fit your goals. If you are new to working out, try using lighter weight. If you are used to being active, use heavier weight or increase the intensity of the repetitions or sets.

It’s important to have the OK from your doctor before starting any physical activity. I know once I got the okay, I thought I’d be able to pick back up at the gym where I left off….I was way wrong! Our bodies go through so many changes during pregnancy and delivery, and it just takes time to get all your strength back. It’s important to take it easy and not push your body too hard. To start, workout every other day and when you feel ready, bump it up to once a day.

To complete the workout, do all the moves back to back with 10 seconds of rest between. Repeat the circuit 3 times.

Day 1
Squat jumps: 10 reps
 Lunges: 10 reps, each side
 Dumbbell shoulder press: 10 reps
 Triceps dips: 10 reps
 Dumbbell biceps curls: 10 reps
 Woodchopper: 10 reps each side

Day 2
Forward and back leg swings: 10 reps each side
 Dumbbell straight-leg deadlift to row: 15 reps
 Turkish get-up with dumbbell: 10 reps
 Push-ups: 10 reps
 Stability ball back extension: 10-15 reps
 Split jump: 10 reps
 Reverse crunch: 10 reps
 Tuck crunch: 10-20 reps

Day 3 
Around the world lunges: 2 min
 Reverse flyes: 10 reps each arm
 Dumbbell triceps extension: 10 reps
 Hammer curl: 10 reps
 Stability ball crunch: 15 reps
 Side jackknife: 15 reps each side
 Plank: 1 min
 Toe touchers: 10 reps

Day 4
Dumbbell squats: 15 reps
 Standing Calf raises: 10 reps
 Dumbbell pull-overs on a bench: 10 reps
 Triceps Dumbbell kickbacks: 10 reps
 Dumbbell woodchops: 10 reps each side
 Crunches: 15 reps
 Back extension: 8 to 10 reps

Day 5
Simulated jump rope: 60 seconds
 Dumbbell deadlifts: 10 reps
 Dumbbell shoulder presses: 10 reps
 Dumbbell biceps curls: 10 reps
 Bench dips: 10 reps
 Dumbbell flyes on stability ball: 10 reps
 Oblique crunches: 10-15 reps, each side

 Plank: 60 seconds

9 comments:

  1. I will definitely have to learn this. I am afraid of getting pregnant for these reasons. I don't want to have the baby weight. But I guess you can burn it with the right exercises.

    ReplyDelete
  2. How to burn my FAT.with in one week .......Any Exercise ??

    ReplyDelete
  3. If losing weight is your goal, then make this a priority that you focus on completely. This means you'll have to arrange your schedule to be sure you have time to get proper sleep, nutrition, and exercise. In cruisecontroldiet.com site I found a very potent and effective to achieve your ideal body. They offer a simple technique but gives a tremendous effect.

    ReplyDelete
  4. Nice post.
    Thank you for your post.
    Fitness Model at Workout Music Motivation videos.

    ReplyDelete
  5. I have just started following you on Instagram and I think you are amazing and an inspiration. Stay blessed.
    Cook at easy weight watcher recipes foods.

    ReplyDelete
  6. I certainly appreciate your stuff provided in the blogs.
    Hips Exercises

    ReplyDelete