Having a baby is a life-changing event for a woman. It’s not just because you now have a little angel that you’ll cherish for the rest of your life, but because you also gained a few more pounds. But not to worry, there are workout programs that can help you shed that extra weight.
Check out some of the exercises you can do while breastfeeding your babies below:
- Low Impact Exercises
Gaining all that baby weight can take a toll on your self-confidence so you might be tempted to jump on a workout routine to shed the extra fat fast. But, breastfeeding mothers are advised to avoid strenuous exercises. Doing so might cause low breastmilk supply or increase the amount of lactic acid in your milk making it taste bitter. There’s a chance that babies may not breastfeed if the milk is not to their liking.
To get your confidence back, and be proud of your fitness achievement here are some of the low impact exercises you can do:
- Walking
- Jogging
- Swimming
- Leg extensions
- Biking
- Cardio
- Be-Fit Mom
Helene Byrne, a perinatal specialist, and author created the BeFit-Mom program. She wants to help women how to stay fit during and after their pregnancies. She also wants to inspire and motivate those women to lead healthy and better lifestyles for their families.
Byrne is a certified personal trainer by the American Council of Exercise. She was also a former professional dancer holding a bachelor of fine arts degree from Boston Conservatory. When her son was born, she used her experience in dance, Pilates, and fitness techniques to create a fitness regimen fit for breastfeeding moms.
Read her book, “Exercise After Pregnancy: How to Look and Feel Your Best” or watch her DVD, “Bounce Back Fast!: Post Natal Core Conditioning.” Pair your routines with breastfeeding mom-safe weight loss supplements, and you’ll regain the body you had before you gave birth in no time.
- Mommy and Me Workout
Mommy and me workouts feature exercises that involve you and your baby. Not only do you get fit and healthy but you get to bond with your little one too. You can join gym classes that incorporate your baby into the routine and meet other moms with their babies, or you can do those exercises at home. If you chose the latter, these are the exercises you can do:
Baby Overhead Press (10 reps, 2 sets)
- Sit on the floor cross-legged.
- With your shoulders bent, hold your baby in front of your chest.
- Raise your arms upward but don’t lock your elbows. Pause, then repeat.
Walking Lunges (1 minute)
- Stand straight while holding your baby against your chest.
- Step one leg forward bending both knees on a 90-degree angle.
- Use your back leg to push back into starting position and then repeat with the other leg.
Squats with Baby (1 minute)
- Stand straight and hold your baby with both arms in front of you. Arms extended.
- Gently lower yourself halfway until you look like you’re sitting on an invisible chair.
- Slowly raise yourself and then repeat.
- Pilates
Pilates helps in developing flexibility and strengthening muscles, which became loose and jiggly during pregnancy. It’s a low-impact exercise that helps relax your tense muscles which might be something you need because of all the stress taking care of a baby can bring. The pilates routine you can try include:
Side Lying Leg Lifts (20 reps)
- Lie on your side on the floor with the lower leg bent, and the upper leg extended.
- Lift the upper leg, pause, and then gently put it down.
- After one set, turn on the other side and repeat.
Attitude (16 reps on each leg)
- Bend over a chair or a countertop, resting your head on your forearms.
- Your feet should be below your hips forming an L-shape.
- Raise one leg behind you with the knee bent upward at a 45-degree angle.
Full Quad Extension (15 reps on each leg)
- Lie on your side on the floor with the lower leg bent and relaxed.
- Raise your upper leg with the knees bent so your thigh is perpendicular to the floor and your leg is parallel to the floor.
- Then, extend your leg straight up while pointing your toes.
- Gently lower your extended leg down, and then repeat.
Final Thoughts
Responsibly taking care of a baby is hard work. It can take up a lot of your time, plus you have to look out for other family members as well. Manage your time wisely and make sure that you get enough exercise. Consult with your doctor too to ensure it’s safe for you to do any workout routines.
