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Your Best “Post-Baby” Body - Getting Back into Shape After Baby Congrats! You and baby are safely at home and you are ready, anxious… OK… well maybe a bit hesitant to get back into a workout routine. We have put together a full body workout that can be done in the gym, or in the comfort of your own house while baby plays alongside you or enjoys a nice nap! We spoke with Rosa Bagatto of Goodlife Fitness - the Fitness Manager and a Certified Pre/Post Natal Trainer and Personal Trainer. Rosa is a mom of a beautiful baby girl and when she’s not working or being a mommy, she has found the time to run 2 half marathons!

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A BEGINNER: KEGELS Target: Pelvic muscles • Sit on a bench with feet shoulder-width apart, hands on hips. Contract your pelvic muscles as if you’re trying to stop from urinating, and stand. • Hold Kegel and return to bench, then release. • Do 1-3 sets of 10-20 reps. • Make it Harder: With back to bench, stand a foot in front of bench seat and bend elbows to clasp hands in front of chest. Lift left leg straight in front of you a few inches off ground and bend right knee to sit down briefly on bench as you Kegel. Keeping left leg raised throughout, stand up immediately, releasing Kegel and pressing through right heel to straighten right leg. Do 12 reps. Switch legs, repeat. FLOOR BRIDGES Targets: Hamstrings & butt • Lie on your back with knees bent, feet flat on the floor, arms by your sides. • Engage core and squeeze butt to lift off of the B BEGINNER:

your house (such as a tread- mill, elliptical or stair-climber) would be great options as well. Once you have mastered this home-based routine, you are ready to turn up the intensity. Rosa recommends working with a certified Post Natal Trainer who will customize your workout according to your fitness level, goals and mommy-specific needs. Certified post natal trainers are available to come to your house if time is still a luxury for you and baby, or you can check your fitness club to see if they have a certified post natal trainer available. Ready to get started? Check out these exercises and instructions to get you back into your post baby workout routine!

Rosa suggests that moms can start working out 6 weeks post delivery, maybe a little longer if you have had a Cae- sarean section (C-Section). In either case, ensure you have spoken with and received clearance from your doctor to go ahead and get back to working out. She also points out that every recovery pro- cess is different, so listening to the body is key and starting off slow is also important. This workout can be done 3-4 times a week and should be combined with regular car- diovascular exercises as well. Weather permitting, taking baby out for a fast-paced, 20 minute stroller walk is a great way to fit in cardio without having to get to the gym. Any cardio equipment you have in

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