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7 Tips for Effective After-Baby Exercise

7-tips-for-effective-after-baby-exercise

Giving your body time to heal after pregnancy and delivery is a key part of achieving your postpartum fitness goals.  By starting out slowly and listening to your body, you can effectively progress into an exercise routine that gets you the results you want– starting right after delivery!

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1. Start your kegels ASAP– no really, I mean as soon as baby is out!  Working on your pelvic floor muscles is pretty easy, and its imperative to your total-body fitness!

2. Begin light walking if the doctor gives permission.

3. Wait for your postpartum visit (usually 6 weeks) before starting any challenging routine. Your body needs time to heal safely!

4. Avoid crunches until at least 8 to 10 weeks (longer if you had a C-section) & be sure to check for abdominal separation (Diastasis Recti) before progressing to more challenging ad exercises.

5. Avoid over stretching! Just like during pregnancy, in the weeks following delivery the relaxin hormone may stay present for around 8 weeks postpartum, this makes you more susceptible to injury and can actually further postpone your ability to intensify your exercise routine!

6. Avoid inner thigh stretches if you had a vaginal delivery until you feel everything has healed properly ‘down there’. Choosing to wait until your postpartum exam if you experienced a severe tear or had an episiotomy might be ideal, to be sure scar tissue has minimized.

7. Work your way backwards. Start back into strength and cardio training with the level of intensity you were comfortable with towards the end of your pregnancy. After each workout you can guage how much more (or less) your body is ready for at this time. Slowly increase the intensity and duration by listening to your body.

General Postpartum Guidelines:
* Aim to workout 30 minutes most days of the week
* A short workout , even just 10 minutes is better then no workout
* Strength train 2 to 4 times per week. Yes–that includes pilates, yoga and weight training!

Here are 2 workouts to get you started!
Pregnancy & Newborn 6 week fitness series: week 1 & week 2

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After Baby: 3 Exercises to Get Your Abs Back!

hip rolls

After you’ve had a baby, I know you’re just dying to get your abs back, but before you jump back into doing 100’s of crunches and holding planks forever – be sure you read why you must AVOID crunches right after baby here.

Crunches too soon after baby could actually cause more harm then good, so here are 3 exercises that can help turn your deep core back on, plus the Hip Rolls will feel amazing on your low back! Do all 3 exercises very slow, this will help you focus on reconnection your abdominals and doing the exercises correctly. They may seem simple but if you move to quickly through them you may not feel your deep core engaging and if you progress to more advanced exercises before your middle is ready you risk creating more separation.

So what are you waiting for!? Do these 3 exercises; 3 to 5 sets everyday if you like – it’s a great way to remind your abs to fire all day long!

hip rolls

Hip Rolls: 10 reps

1. Lye flat on your back, knees bent, and feet hip-width apart.
2. Slowly articulate, one vertebrae at a time as your roll your hips up. Pause at the top then slowly articulate rolling your back down. Think ribcage first.

Tips:
· Do a kegel
· Scoop your lower belly in and up
· Squeeze your butt and add 10 pulses at the top for some extra booty lifting!

 

 singleleg

Single Leg Drops: 10 reps then switch legs

1. Lye flat on your back, start with knees bent and one foot flat on the floor (to give your back more support if needed) then progress to table top legs as shown.
2. Inhale as you slowly lower your right leg down as low as you can maintain your abdominal connection.
3. Exhale to pull your right leg back to table top.

Tips:
· Do a kegel
· Scoop your lower belly in and up, especially as you lower your leg.
· Relax your shoulders
· Draw your ribcage down and together – this will help you activate your upper abs too!

rollbacks

Roll Backs: 10 reps

1. Sitting tall, knees bent and feet flat out in front of you.
2. Exhale as you draw your ribcage down, tuck your pelvis and scoop your belly in as you roll back slightly. Only roll as far back as you can connect your abs.
3. Inhale as you sit back up tall, stacking your spine and using your abdominals to help you get there!

 

Practicing these key abdominal movements will engage your core, help you avoid abdominal muscle complications like diastasis recti, and help you to safely tone and tighten your tummy after baby! Be sure to check out the Knocked-Up Fitness Digital Programs for more prenatal and postpartum exercises, workouts and tips!

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Fabletics Your First Outfit $25 + FREE Shipping!

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Making exercise a part of your routine is what Knocked-Up Fitness is all about — and I think it is super important to have workout outfits that are cute and comfortable, to get you excited to put them on and get sweating! I’m very excited to be a part of the Fabletics Masters Program too!

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Fabletics offers a complete line of soft, comfortable exercise gear for a variety of activities.  You can complete their quick customer profile, where you choose what you like to wear, how you like to wear it, and the type of exercises you need your active wear to be suitable for — then choose from a variety of outfit options tailored just for you! The best part is Fabletics gear is super affordable and great quality, which is especially important for your changing pregnancy body! Plus, its great after baby when you’re working hard to return to your pre-baby body (or even better).

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Visit the Fabletics Website to take advantage of getting your first outfit for only $25 + FREE SHIPPING!!!

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Staying Active During Pregnancy | Green Child Magazine

Staying Active During Pregnancy

My article in the Winter issue of Green Child Magazine provides tips for staying active during pregnancy!

Be sure you have your doctor’s permission to exercise during pregnancy.

Have a look:


Staying Active During Pregnancy

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Pregnancy and Newborn Magazine: Lift Your Booty!

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If you missed my article in November’s issue of Pregnancy and Newborn here it is!

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Lift Your Booty

Lift Your Booty

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Erica’s Fav Things: 10 Necessities for Newborns

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I luv baby things, don’t you?  Part of the fun of being pregnant is getting to shop for (and receive) all those adorable accessories.  There are some things you need and some things you just want to have for your newborn when they arrive.  These are my Top 10 Newborn Favs:

1. Little Giraffe Chenille Blanket - I want one too! Can you say “warm & snuggly”?

2. Swaddle your little darling with these super soft Muslin Wraps from aden+anais

3. Who doesn’t like a 2-for-1?  Luv this Burp Cloth and Bib combo!

4. Honestly, these are the cutest diapers I’ve ever seen!  And eco-friendly too.

5. Gotta keep your baby super soft.  My fav lotion is California Baby Everyday Lotion.

6. And for any skin problems, Mum+Bub Soothing Ointment is the best!  I’ve used it on my son for his little eczema spots, for baby girls cradle cap, & my lips.

7. Baby girl LOVES her WubbaNub Kitty!

8. Even BPA free bottles don’t cut it with me!  I like to use these Glass Bottles from Dr Brown’s (drinks from anything plastic always taste a little ‘off’ to me).

 

9. Glass bottle sleeves – a must have for glass bottles, especially once your little one starts to hold the bottle herself.

10. And the cutest, coziest clothes around!

I know you and baby will love these as much as I do.  If you’re using any of these favs, I’d love to hear about it!

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Erica’s Fav Things: Diaper Bag Must-Haves for Moms

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As a Mom, you have to be prepared for anything!  You always make sure you have whatever your kids need, but don’t forget what you need too!

These are my diaper bag must-haves that I never leave home without:

First, the bag itself is super important.  It’s got to have lots of pockets to keep everything organized, and be a great quality to handle the everyday wear and tear.  My fav bag is the Storksak Emily.

I love that the outside pockets on both sides of the bag are insulated, so it can keep a bottle cold for 3-4 hours!  Everything is easily accessible, and it’s made with nylon so you can just wipe it clean.  Plus, it’s stylish and could totally double as your purse (mine does!).

If you’re like me, your wallet probably bounces around between purses a lot.  I love my HOBO wallet because it lets you keep your ID separate, so it’s easy to get to when you need it!

I never leave home without my iPhone – I love that I always have a camera & video camera with me so I never miss a moment with my active kids!

I actually have the older model, but I'm ready to upgrade!

Degree 24hr motionSENSE deodorant.  Sound strange?  Maybe…but a girl’s gotta stay fresh at all times!  Especially in my line of work, when I run out the door at 5:45am & realize later that I forgot to put deodorant on!  So I always keep one in my bag.

 

Once you go polarized, you never go back.  I love my Ray Ban polarized sunglasses!

Last thing, my fav baby wrap from Moby.  There are so many ways you can wrap it, here’s one called the “hug” hold.
 

 
These are my faves, what are yours?

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Freebie Friday: Lori Liz Giveaway

Lori Liz 2

On the hunt for kid gear? Lori Liz is the place to shop! Find shirts that have modern appliques in bold, fun patterns. Boys dig the the sharks and gecko motifs, and girls adore the butterfly and heart designs.


Why you will love Lori Liz products
  • Stylish, practical kidswear
  • Quality goods that are Made in the USA
  • Simple, sophisticated, & stylish (like you!)
  • Shipping is always free to U.S. addresses

Lori Liz is giving away (pictured the below) a 3-6 month onesie & 2 burp cloths ~ Super Cute!

Lori Liz is a great spot to shop for a special baby shower or birthday gift…many baby styles come with coordinating pants or burp cloths. Bonus: each piece comes in a beautiful silk organza bag. Your search ends here. Plus ….

Enter FRNDSFAM30 to get 30% off your order from Lori Liz  :-)

To enter  to win the Lori Liz onsie & 2 burp cloths:
1) Subscribe to Knocked-UpFitness.com
2) “Like” Lori Liz on Facebook
3) “Like” Knocked-Up Fitness on Facebook
4) Are you entering to win for yourself? or as a gift?

Be sure to leave a separate comment for each. Winner will be announced next Friday on the Knocked-UpFitness FB page
~E