Quick 30 Minute Postnatal Workout for New Moms to Tone Up after Pregnancy

1. Quick 30 Minute Postnatal Workout for New Moms to Tone Up after Pregnancy In order to get back to your pre pregnancy fitness, you need to lead a very active lifestyle in the initial few months after having a baby. And the best thing is that your baby can also join you in these postnatal workouts. Here are some effective postnatal workout which you should try out: 1. Planks: Right after giving birth, doing sit ups can be a bit risky and can injure you. Hence, the best and the easiest option is planks. It is less strenuous but equally effective as sit ups. And if you do it regularly, then it can do wonders for your core muscles. However, make sure that you are doing it correctly. Your spine should be absolutely straight and your shoulder should be directly above your wrists. Try to hold the plank position for at least one minute. While doing the plank, you can make your baby sit right in front of you and bond with him or her while you are in the plank pose. 2. Stroller Warrior walk: It is very important to take your baby outside for some fresh air and sunlight. Apart from helping your baby, this is also a great opportunity for some exercise. Taking a stroll regularly is a very easy way to get back to your pre pregnancy fitness. It is also a great opportunity to spend some quality time with your baby. In order to increase the calorie burn rate, you can also increase your speed. However, don't go too fast and make sure that you are always in full control of the stroller. 3. Tick-Tocks: During your pregnancy, your hip area expands. Hence, even if you have

2. worked hard and shed off the excess baby weight, you may still struggle to wear your old jeans. However, this exercise can help you out. First, you need to stand in a straight posture. Keep an arm’s length between your feet. Now put all the pressure on your left leg and then lift your right leg. Keep on doing this simultaneously for around 5 minutes. Since your arms are free, you can carry your baby and do this exercise as well. 4. Kegels: Kegels are a very effective exercise to get back in shape. They are very important for your pelvic muscles and can also prevent hip or back pain in the long run. And the best thing is that it is an extremely easy exercise. You can do it anytime or anyplace you want. First you need to lie down on the ground on your back. Then lift your back slowly but your feet should be on the ground always. Hold that position for around 5 seconds or so. 10 sets should be good enough initially. And once you get comfortable, you can increase it to as much as 50. While doing this exercise, you can keep your baby by your side. 5. Leg lifts: This is also a simple but effective exercise. Lie down on your back and then lift one of your legs slowly towards the ceiling. Hold that position for around 3 seconds. Now do the same with your other leg. Make sure to inhale while lowering your legs and exhale while pulling your legs up. You can make your baby sit on your belly during this exercise. Make sure that you hold his or her arms firmly. 6. Gluts Tightener: In this exercise, you need to first lie down on your stomach. Your baby will sit just right in front of your face and hence it gives you an excellent opportunity to talk with him or her. You can rest your chin on your arms if you want. After that, lift both your legs together at the same time towards the ceiling. Try to hold that position for around 30 seconds and then slowly bring your legs down. Try to do at least 3 sets initially.

3. 7. High chair Lunges: Lunges are also an extremely effective exercise. Make your baby sit in a stroller and then face him directly. Stand around 4 or 5 feet away from the stroller and keep your hands beside the waist. After that, bend both of your legs together. Your right leg should be parallel to the floor. After that, get back to the starting position slowly and then repeat the same thing with your left leg this time. Every time you get down, you can smile at your baby or maybe blow a kiss. Your aim should be minimum 10 sets with each leg. 8. Front carrier squats: In order to get back to your optimum fitness level, squats will be able to help you out. Stand straight, with your baby in the front carrier. After that, inhale slowly and then sit as if there is an invisible chair. It is extremely helpful for your leg and your calf muscles. You should do this at least 10 times. And once you get comfortable, try to increase it to 25. If you are struggling to do this with your baby, then you can also make your baby stand or sit beside you. 9. Baby overhead press: If you are looking for a fun and effective workout, then this will be a great option. This is a very simple exercise. First you have to sit with your legs crossed and then hold your baby with both of your arms in front of your chest. Then slowly raise your arms and pull your baby up towards the ceiling. Stay in that position for some time and then slowly get back to the former position. Keep on doing this for at least 10 times. Your baby will definitely enjoy this exercise. 10. Baby Dancing: This is definitely the most enjoyable postnatal exercise which you can perform with your baby. Dancing covers almost all the important muscle groups and hence is very effective. It is also good for your balance. And it is a mood enhancer as well. No matter how much stressed you are, a little bit of dance will definitely cheer you up. However, make sure that you don't jump too much. That can hurt your baby.

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