Postnatal Fitness: A Workout for New Moms

You've just experienced one of the most beautiful things life has to offer...having a baby. As you walk past the bedroom mirror, however, you realize you've gained a bit more than that bouncing bundle of joy. You've gained a few non-baby pounds. Don't worry because putting on the pounds during the pregnancy and post-pregnancy process is a natural and healthy phenomenon. With a little determination and hard work, you can get back into that pre-baby shape and maybe even better shape than you ever were; and the beauty of it is you can even exercise with baby, spending precious time with the love of your life while getting in shape.

Before we begin, there are a few important facts you need to know. First, if your pregnancy was not complicated, you can begin working out within a few days after giving birth and getting an okay from your doctor. If, however, you had a caesarian, you will need a couple weeks recovery time. The body sometimes still keeps the same physiological reactions that you had during pregnancy for up to four to six weeks after pregnancy such as lax joints, fatiguing easily, and a fast heart rate. You may find it difficult to go above 135 beats a minute when you first start doing cardio again.

Start out by jogging in place for about five to ten minutes until the body is warm. Stretch all you major muscle groups. Make sure you are well hydrated.

Now that you are warmed up, let's start with pushups with baby lying on mat under you. This is known as "kiss the baby" pushups. You may start out on your knees with ankles crossed. Keeping the back straight as a board, bend elbows and, as you come down toward the ground, kiss the baby. Do 10 to begin with. When you can do at least 20, you can do them on your toes instead of knees.

Now let's work the thighs. Sitting on the ground with feet out in front of you, hold baby on one of your thighs, only about one inch above the knees. Lift the leg 20 times, with knee slightly bent. The only joint that should move is at the crease of the thigh. Switch legs. You will find that you will break a sweat with this one and your thighs will be a bit sore the next day. When baby grows into a toddler, you can make a game out of him/her sitting on your leg as you lift up. Your baby will love this but make sure you hold on tight.

Now we'll do shoulders. The idea is to alternate between upper and lower body exercises. Stand up and hold baby straight out in front of you with arms level. Raise arms up then bring them back down. Do 10 to start out with, increasing the amount as you get stronger. If you start to feel dizzy, you may sit down and do this. Babies love this exercise because it tickles their stomach. Don't go too fast. In fact, it is actually harder to do it slower.

Next are the hamstrings. Lie on your back with one leg point up and the other leg will be bent with just the heel touching the ground and as close to your buttocks as possible. Sit the baby on your pelvis. Lift up your rear end then tilt your pelvis forward and up. As you tilt your pelvis, your leg that is up in the air will rise up higher while the hamstrings on the bent leg will be working as your heel supports your weight. Lift up 20 times each leg. You should feel this on the back of the bent leg.

For the back of the arms, the triceps, you may use a front baby holster. While in a seated position with legs out in front of you, lean back on your arms, with fingers pointing toward your feet. Lift your rear end up so that your body is straight from toe to head in one line. Now bend your elbows and lower yourself to the ground then back up as you straighten your arms. Do 10 of these. You will find that even the weight of a newborn adds a lot of resistance to your workout. Your triceps will be fatigued at the end of this exercise.

Now for butt crunches. Lie on your back with knees bent and feet flat on the floor. Place baby on your pelvis and lift your rear end. This is your starting position. Start out with your feet and knees shoulder-width apart and, while keeping your rear end up, tilt your pelvis up and toward your head. This is a small movement. Squeeze your buttocks when tilted up. Do 20 but don't come down. Hold in up tilted position, let your knees fall together and touch each other while keeping feet apart and do 20 more. Hold in up position but this time let knees and feet come together and do 20 more. The last set will be feet together and your knees fall apart. Do 20. Your rear end will burn but this is a great butt tightener.

For the abs, you can do crunches to start out with. As you start to get stronger, you can use postnatal workout videos, which will safely get you back in pre-baby shape. The trick is not to overdo it and allow yourself to recover fully after each workout.

There are many resources and workout programs for postnatal moms. You will find that in no time you will be stronger, fitter, and more energetic. Plus, the time you spend working out with your baby will bring you closer together while giving you an opportunity to enjoy the benefits of good health.