August 31, 2013
By Ilana Milstein
NY Personal Trainer
Women approach fitness and pregnancy very differently. Some women use pregnancy as a time to relax and lessen the intensity and quantity of their workouts. Other women continue to exercise just as hard as they had been before they got pregnant. Regardless of what your approach may have been, post birth and most often a six week exercise hiatus, women need to lose the baby weight and get back in shape. The goal can be intimidating and challenging with sleepless nights and very little “me ” time. Here are some tips on how to get back in the fitness groove post baby.
1. Carve out small amount of time for your workout. While you may have worked out anywhere from 45 minutes or more try to schedule just 20 minutes in the beginning. A short time frame is way easier to work I to your schedule than a large block.
2. start small, don’t expect your workout to have the same intensity that you might have had pre pregnancy. Your 20 minutes could mean a walk with your baby or a full body circuit using light weights or your own body (for example lunges, plank position and tricep dips)
3. Aim for 2-3 times a week. Your life is not only yours anymore. Have realistic expectations of what you can do and anything you do in addition is a bonus.
4. Slowly build up- when you think you can add 10 more minutes to your workout, increase the intensity by adding some mini intervals in your workout, or increase your workouts to 4 times a week
5. Set small attainable goals. Be it getting to the gym or going to a spin class. Set yourself small achievements that you can feel proud about.
6. Stay positive, results may be slow but you are carving out time to take care of yourself- you are doing what you need to do to get back In shape.
I just had my third child six months ago. After not being up to full speed during the nine months I was pregnant plus a few months after while nursing, I find fitness goals really help me and am planning on running in the New York marathon this November.
