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Your Best “Post-Baby” Body -
Getting Back into Shape
After Baby
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
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!
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
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.
B
BEGINNER:
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