Being a new mom is an exciting time! Your focus consists of keeping your baby healthy, fed, happy, asleep, entertained, and loved. These requirements leave little time to think about yourself and you may wonder how to lose baby fat fast within your limited time constraints. Fortunately, your post-baby workout routine can fit into your busy day. Some of the post-baby workout exercises include your little one and benefit your bond. When you want to learn how to lose baby fat fast, select reasonable goals and be ready to kick-in the intensity level during your minutes of free time.
Keep workout clothes, gear and equipment close at hand for those moments your baby is occupied or sleeping. You want to be able to blast out your exercises within 10 minutes, so your time and efforts add up to approximately 30 minutes throughout the day. The American College of Sports Medicine, ACSM, reports that 10 consecutive minutes of exercise, three times a day, is as effective as 30 minutes at a time. This removes some of the pressure of trying to find 30 to 60 minutes to yourself or locating a babysitter while you exercise. Instead, when your baby naps or sits quietly for 10 minutes, you know how to lose baby fat fast in the comfort of your home. Wear clothing that is breathable and easy to move in. Put on workout gloves to protect your hands and reduce your risk of dropping weights if your hands sweat. A few pairs of dumbbells in a various weights are all you need to tone, strengthen and burn calories.
Cardiovascular Post-Baby Workout
Cardiovascular exercise, also known as aerobics, is essential for your post-baby workout program. Cardio exercises burn calories, improve your health, and help you fit into your pre-pregnancy clothes. Daily walks with your baby in the stroller are one of the easiest post-baby workouts you can do to burn fat and move you closer to your pre-pregnancy size. Plus, you both get fresh air and a chance to socialize with other new mothers. If the weather is not cooperating, mall walk with your baby or position your baby in a carrier and walk around the inside of your house for 10 to 30 minutes. Aim to walk at an intensity level that leaves you slightly breathless.
Core Post-Baby Workout
Your core most likely had the most dramatic change during pregnancy. Although you cannot spot reduce, you can strengthen your core to support a healthy posture. This is beneficial for holding your baby for long durations and also helps alleviate any remaining back pain.
Perform this exercise at any time while seated, standing or lying with a sleeping baby on your chest. Exhale and tighten your abdominals by pulling your belly button toward your back. Keep your abs tight for 3 to 5 seconds and then inhale and expand your abdominals. Repeat for one to two minutes. As your strength improves, increase the amount of time.
For this exercise, lie face up on the floor with your knees bent and feet flat on the floor. If your baby is awake, hold him across your chest, or sit him up so his back is resting against your legs. Exhale and lift your torso toward your legs. Aim to raise your shoulder blades off the floor. Inhale and release. Complete one to three sets of 10 to 20 repetitions.
A strong upper-body helps you carry your little one. Upper-body exercises burn calories to help you quickly lose baby fat. Incorporate these into your 10-minute post-baby workout sessions three days a week to see fast results. Complete one to three sets of eight to 12 repetitions.
Biceps Curl and Reverse Curl
Vary a traditional biceps curl by alternating it with a reverse curl. From a seated or standing position, hold onto a dumbbell in each hand with your palms facing forward. Curl the weights up to your shoulders and slowly return to the starting position. Then, turn your palms backward and curl the weights up to your shoulders. Return to the start and repeat.
Stand tall and hold a dumbbell in each hand with your arms along your sides and your palms facing backward. Exhale, bend your elbows and raise the weights up your torso as high as possible. Keep your elbows higher than your hands. Inhale and return to the beginning position.
Triceps Wall Push-Up
Target your chest and triceps with a wall push-up. Stand facing a wall and approximately 2 feet from the wall. Place your palms on the wall at chest height with your thumbs and first fingers touching to form a diamond shape. Bend your elbows as you lower your forearms onto the wall and bring your chest toward the wall. Exhale as you straighten your arms to the starting position. The farther you stand from the wall, the more challenging the exercise.
Lower-Body Post-Baby Workout
You can wear your baby in a front or back pack to add extra resistance for your lower-body exercises. Hold a dumbbell in each hand with your arms at your sides to challenge your muscles and burn calories. Aim to perform the leg workouts two or three days a week and complete one to three sets of eight to 12 reps.
Stand with your feet slightly wider than your hips. Inhale, bend both knees and lower your hips until the tops of your legs are parallel with the floor. As you do this, keep your lower legs vertical with the floor to protect your knees.
Stand with your feet together. Step forward approximately two feet with your right foot. Bend both knees as you lower into a lunge. Keep your front knee from moving forward over your right toes. Then, straighten your legs and push off the floor with your right foot. Return to the starting position and repeat with your left leg.
Standing Calf Raises
Stand tall and raise your heels off the floor as high as possible. Lower your heels and repeat. You can also perform this with your heels hanging off the edge of a stair to increase the challenge. As your strength improves, perform it one leg at a time.
Remember to set realistic goals for your post-baby workout sessions. Keep your focus on improving your health—your body is still changing during this time, so be patient and use caution. Try not to overdo it and be sure to allow for a full day of rest between strength-training sessions. Wear shoes when you lift with weights and wear workout gloves to protect your hands. These exercises can be performed at home with limited equipment or at the gym with a variety of tools. Stay hydrated, especially if you are nursing. Also, remember to eat healthy foods that support your workout, nursing, and health needs. When questioning how to lose baby fat fast, use a combination of exercises and aim to workout 10 minutes at a time and three times a day. Before you know it, you will be back in your favorite pair of jeans.