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After months of pregnancy, your baby is finally here. It’s an exciting time!
Let’s keep it real though. Your body has gone through some big changes, including the most obvious — weight gain. The average woman gains 30 pounds during pregnancy, and many moms are eager to lose those pregnancy pounds.
First, it’s important to remember that it took roughly nine months to gain that weight, so it’s going to take a while to lose it. Stay consistent with your workouts and combine proper diet with cardiovascular and resistance exercises. Take it one day at a time.
The American College of Obstetricians and Gynecologists recommends starting exercise as soon as it is medically and physically safe. Speak with your doctor first about when is a good time for you to resume exercising.
If you had a C-section, your body will need even more time to heal. Again, talk with your doctor to create a safe exercise plan. Remember to start slowly and use caution, especially when working on your midsection.
The American Council on Exercise recommends building up to 30-60 minutes of moderate-intensity cardiovascular exercise (biking, walking, swimming, jogging, etc.) for 3-6 days per week, in addition to performing resistance training 2-3 days per week.
Here are a few lower body, upper body and core exercises that are recommended for new moms:
Lower body exercises:
Upper body/core exercises:
Finding time to exercise can be quite challenging while caring for a newborn, but it’s still possible. Lean on the support of your family and friends to make time for self-care.
Take it one day at a time and one workout at a time. Remember to combine proper diet with cardiovascular and strength training exercises. Stay consistent.
Remember: Happy mom, happy baby.
Need help with your post-pregnancy workout routine? A fitness specialist can help you develop a fitness program that works for you.
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