How to Sculpt and Tone with Weightless Exercises

A trip to the gym is difficult especially for first time mothers. It's easier to skip a workout because it takes more time to get out of the house with a baby than the amount of time spent in the gym. Though it's hard to get to the gym it's more difficult to let that nagging feeling of guilt go. Excess baby weight is bothersome and the location of the weight feels strategically placed. Every mom expects to carry excess weight in the abdominal area after pregnancy but why does the weight have to accentuate the hips and thighs too?

Unfortunately, women carry a higher percentage of body fat in the legs and derriere which makes it a trouble area. Excess fat from pregnancy is dispersed everywhere but can take a toll on the lower body. Though slimming down your lower body may feel impossible, proper diet and exercise can help maintain it.

Take note of these exercises to aid in post baby weight loss and to sculpt your lower body with weightless exercises. You'll also receive a cardiovascular workout at the same time. After you've mastered the movements without weights add weights to your program slowly.

Jump Squats

Squats take aim at soft, flabby legs and help create muscle; a natural fat burner. Begin with a traditional squat by keeping your back straight and with your knees pointing in the same direction as your feet. After, extend your arms in front of you and lower your body until your thighs are parallel to the floor then go back to your starting position.

After doing a few of the traditional squats add the the "jump" into your move. Jump up from the lowered position and come back to the lowered position. As you jump up into the movement bring your arms up until they are parallel to the floor and lower them as you bring yourself down into the movement.

Tip: If you've never worked out or it's been months between working out use a chair for guidance during a traditional squat exercise. As you lower yourself down allow your bum to touch the chair and then rise up. Once you get the hang of this movement try jump squats.

Traveling Side Skips

Skip sideways as a way to engage the hip flexors, lower body and get a cardiovascular workout. While standing sideways take one foot and step to the side. If you bring your body down further during the exercise it makes the movement more difficult.

Skater Slides

Think of the your younger years when you roller or ice skated and that's the movement you'll perform. With a straight back swing your arms from side to side and hold in your core. While in the skater position swing your legs from side to side to engage your hips and glutes.

Jumping Jack Lunges

A traditional lunge is executed with one foot forward while lowering the body until the back knee is nearly touching the floor. After, bring your body back to the original standing position to finish the movement. You'll get the benefit of this exercise throughout your entire leg.

Once you've completed a couple of practice lunges add a jumping jack to the exercise. Hop up with your arms as if you are performing a simple jumping jack but lunge with your legs.

Tip: You may feel a bit unstable until you've done the exercise several times so do not worry about the pace. Slow down and take your time. You'll get results with better form and minimize injuring yourself.

Source: Experience
Source: ExRx.net
Source: Women's Strength Training Anatomy by Frederic Lelavier
Source: Tanji Johnson
Source: Confessions of a Muscle Bound Diva
Source: www.localfitness.com.au

***White is a Certified Personal Trainer and not a doctor. Please seek the counsel of a medical physician before beginning any training program.