Video - 10-Minute Post-Pregnancy Workout

Here is a helpful video demonstrating a quick post-pregnancy workout that can help you start getting back in shape once you are ready. This incorporates cardio, strength, and flexibility into one 10-minute workout. Be sure to consult your doctor before doing this or any other workout after having a baby - pay attention to her instruction on this at the start of the video. See below video for some more after-baby workouts.

Remember to start slow and easy, and gradually advance as your body recovers. In terms of this workout, you can modify the exercises by taking smaller steps, not squatting as deep, etc. Don't overdo it, but this simple workout can help you start getting fit again and drop those extra post-pregnancy pounds.

Post Pregnancy Workout - Get Back In Shape After Childbirth
www.Fitappy.com ♦ Post Pregnancy exercises


More Post-Pregnancy Workout Ideas:
   

4 Tips For Getting Back In Shape After Baby

During pregnancy, it’s normal and even necessary to gain a certain amount of weight.  This is used to support your growing child and to provide the extra calories needed when you start breastfeeding.  New mothers naturally lose weight after the birth, and breastfeeding can help a lot; however, if you don’t lose all the weight because of gaining too much weight, or other reasons, it can be hard to take the rest off. 

Here are some tips to help you get on track with your exercise plan, and back to your normal size in a healthy manner:

Cover of Getting Back in Shape

1. Involve your baby.  Don’t wait until your child is asleep to try to get a decent workout.  Get a baby sling so you can go for a walk with your baby. This can be great bonding time for you and your baby, and is a good way for him or her to get some fresh air at the same time that you get your exercise in. The simplicity of this solution is often overlooked.

2. Don’t start too soon.  Whether you've had a vaginal delivery or a C-section, your body has gone through quite a bit.  If you start a workout routine too soon, it can be damaging to your health.  It’s usually recommended to wait 6 weeks before you start trying to work out vigorously; however, if you had a vaginal delivery, you can use those first 6 weeks to strengthen your vaginal muscles and start stretching exercises.  Just be sure to check with your doctor before you start any exercise program.

3. Don’t work too hard.  It’s pretty likely that you haven’t been able to do a normal workout for at least a few months, maybe more.  Just like starting any exercise program, you should not start full-force right away.  Trying to do too much is likely to do more harm than help.  Before you start working out, ask your doctor for recommended exercises and how often you should do them.  Remember, if you hurt yourself, you’re not going to be able to take as good care of your baby, and it will also delay your getting fit even further.

Heavenly Bundle pouch sling (Photo credit: Wikipedia)

4.  Fit exercise into your schedule.  While having a regular routine is helpful, it’s almost impossible to get a baby to conform to your schedule.  This means you have to change your schedule to fit your baby’s.  You’ll probably have to squeeze in workouts where you can.  Choose exercises that you can do in different places at different times.  Get an exercise DVD or something else you can do at home.  You should also remember that two 15 minute workouts or three 10 minute workouts can be just as helpful as a half-hour work out.  If you can set a rigid workout schedule, that’s great.  If you can’t, set a looser schedule (e.g. I will work out for thirty minutes before I go to bed) and be sure to stick with it.

Getting back in shape after a baby can be difficult, but with time, patience, and planning, you can get back to your healthy and fit self - and maybe even fit back into your favorite jeans before too long!

Fitness Programs for Special Groups

A new trend in fitness is the targeting of fitness programs for different groups of people. Rather than a “one size fits all” approach that simply looks to provide general fitness benefits without taking into account the particular needs of the participants (such as an indoor cycling class), these new fitness classes are being offered with particular goals and needs in mind. Here are a few examples of specialty fitness classes you may want to look for in your area, depending on your needs.

A senior citizen at legs exercise (Photo credit: Wikipedia)

Senior Adult Programs: 
As the U.S. population continues to age and more of us are living longer, there are more older people who would like to take part in structured fitness activities in order to keep themselves healthier. But the average senior citizen probably isn’t going to be interested in participating in a high impact aerobics or pole dancing class, so more classes are being designed to meet their fitness goals, as well as their tastes. Even popular mainstream classes such as Zumba (a dance-based class featuring salsa and merengue music) are adapting themselves to provide a version for senior citizens. (The senior version is known as “Zumba Gold.”)

Pregnant Women:
For years doctors have recommended that pregnant women continue to get some type of physical exercise throughout almost the entire term of pregnancy. But pregnancy requires that certain motions and exercises be avoided, and that the intensity of the workout not be too great. Traditional fitness classes simply aren’t structured in a way to be safe or effective for pregnant women. Fortunately, there are classes that take the particular needs of pregnant women into account. These classes are commonly offered at local community centers and YMCAs - and occasionally at some gyms and fitness centers.

Children’s and Teen’s Fitness Programs:
Obesity rates among children and teenagers are at historically high levels. Kids don’t play the way they did in years past (with groups of kids from the neighborhood getting together after school and on the weekends), and due to budget cuts, many children no longer have physical fitness classes available to them at school. An increasing number of fitness professionals have taken note of this trend and have created programs tailored to overweight and obese children.

Fitness instructor Linda Walker leads Department of Defense civilian employees during an aerobathon. (U.S. Navy photo by Mass Communication Specialist 3rd Class Damien Horvath/Released) (Photo credit: Wikipedia)

Workplace Fitness Programs:
As health care insurance costs continue to increase, employers are constantly on the lookout for ways to save on their premiums and to help their employees pay less on their own shares of the premiums. These programs can take many different forms. For example, an employer might wish to offer a group fitness class in a conference room within the office, or perhaps organize a few coordinated times during the day when employees get up from their desks and do some light stretching or movement exercises. Even sponsoring a group walk over the lunch hour is a great way for employees to slowly and easily get themselves in better shape. Introducing workplace fitness programs can also help to improve overall employee wellness, which can reduce costly employee absentee days due to illness.

Specialty fitness programs are a great way for people with specific needs to find a class that they can feel comfortable participating in, and which can help improve their health.

Fun Ways to Exercise During Pregnancy

Being pregnant isn't always fun. You may have low energy, temperature fluctuations, headaches, and nausea (kind of sounds like the flu that's been going around, doesn't it?), among other things. But while it may feel like the last thing you want to do, exercise can actually help with some of these issues. It can improve your energy and relieve stress, and also has the added benefits of possibly helping with an easier delivery and recovery time after the fact (see previous post for more benefits of exercising while pregnant). So what are some good exercises you can do that are easy, even when you are dog-tired?  Here are a few ideas for fun ways to exercise during pregnancy. And for some more good resources, see below. (And remember to be safe, and consult your doctor before trying any of these!)

Four Fun Exercises During Pregnancy | MedicMagic.Net
During pregnancy, expectant mothers should still stay in shape. Being pregnant does not mean that they are not allowed to exercise. For pregnant woman, an.
Publish Date: 03/18/2011 22:35
http://medicmagic.net/four-fun-exercises-during-pregnancy.html

Pregnancy Exercise Dvds Reviews – PILATES
Wondering about Pregnancy Exercise Dvds? These exercise videos are specialized for women who are either pregnant or just gave birth to their baby. Below Ill be discussing some core principles you need to look for to choose the best ...
Publish Date: 03/19/2011 3:53
http://pilates.healthylife-world.com/pregnancy-exercise-dvds-reviews/

Pregnancy and Strength Training - A Guide to Safe and Effective ...
No matter what exercise you are doing, you need to monitor your breathing carefully during your pregnancy. This is something that's always helpful to keep in mind, but when you're pregnant it's especially significant.
Publish Date: 03/18/2011 16:06
http://www.chicnhealth.com/pregnancy-and-strength-training-a-guide-to-safe-and-effective-training/


A Few Good Pregnancy Exercise Resources:
        

Exercising While Pregnant - What Are the Benefits?

Everyone knows that exercise is good for your health.  But during pregnancy, exercise can have some additional benefits.  First of all, a few cautions. When pregnant, exercise should be light, especially during your first few weeks of pregnancy while your body adjusts to the changes. Any type of heavy exercise can divert the blood flow from crucial areas, and most women that exercise on a regular basis should tone down their workout regimen during pregnancy.

Image via WikipediaSwimming, walking, and yoga are a few very popular exercise activities that are suitable for pregnant women.  There are other forms of exercise such as weight lifting that may be acceptable as long as it isn't too strenuous.  Most specialists recommend exercise 3 - 4 times a week, unless you have a medical condition that prevents it.  If you are ever in doubt, you should consult a physician first.

Below, you'll find some of the best reasons to exercise during pregnancy.

1.  Exercise can help to reduce the length of labor and recovery time.  The right exercise routines may also increase stamina that is needed for delivery.

2.  Improved mental health.  Exercise can lower stress and improve your emotional health, making it easier for you to get through the new experience of becoming a mother.

3.  Exercise can also help with weight management after the child has been born.  A common concern with most mothers is the weight they lose after pregnancy.  Exercising during pregnancy can make postpartum weight loss easier.

4.  Exercise is good for your unborn baby.  By keeping your body healthy, you are also looking out for your baby as well, as your baby will reap all the benefits of your enhanced immune system, reduced stress, etc., that come from exercising.

5.  Exercise can help reduce the side effects of pregnancy.  Symptoms such as fatigue, headaches, swelling, and constipation are all common with pregnant women.  Studies have shown exercise to reduce the occurrence of these symptoms.

Image via Wikipedia6.  Exercise can also decrease the risk of premature birth.  Exercise has been proven to decrease the risk of premature birth by at least 50%.

You should always make sure that you drink plenty of fluids before you exercise, follow a nutritious diet, and avoid over exertion.  You should also listen to your body, and if you start feeling sick you should immediately stop and rest.

If you exercise during your pregnancy, you may find it a lot easier to deliver when the time comes. Exercise will help keep your body strong, which will make it easier on you when you go into the delivery room.  Women who don't exercise often have a harder time of it when the time comes to give birth.

Exercising during pregnancy is one of the best things you can do for yourself and for your unborn baby.  Your baby will reap some of the benefits, which is reason enough to exercise.  Always be safe when you exercise, and don't hesitate to ask a doctor for advice if you have any questions at all.  As long as you exercise safely and use good common sense, you'll do a world of good for your pregnancy.


All material herein is provided for information only and may not be construed as personal medical advice. No action should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.