Any new mother can tell you that losing the baby's weight is difficult. It takes time and energy to lose it and these are things that a new mom does not have. However, spending a few days a week doing some basic exercises can help you lose the excess weight and fat you gained during pregnancy. With a simple exercise routine and eating carefully, it is possible to return to the body you had before the baby.
Cardiovascular exercise plays a very important role in weight loss by burning calories and fat. Three months after pregnancy, your body should be sufficiently recovered to participate in any form of cardiovascular exercise, but talk to your doctor if you have any concerns. The Centers for Disease Control and Prevention recommend doing two and a half hours of moderate activity or one hour and 15 minutes of vigorous cardiovascular exercise per week. Moderate activities include walking at a rapid pace, doing water aerobics, swimming, playing tennis or riding a bicycle with more resistance.
Strength training exercises will develop lean muscle mass and give you a more toned appearance, which many mothers seek after pregnancy. They can also speed up your metabolism and help you burn fat. Set a minimum of two days a week to do one to three sets of 8 to 12 repetitions of each strength training exercise. Try to make a whole body mix that exercises all the major muscle groups. Start by doing pushups for the upper part of your body, crunches and planks for the abdomen and squats and strides for the lower part. To increase the challenge and add variation, add light weights or incorporate equipment such as resistance bands or stability balls.
An exercise routine is not complete without flexibility exercises and these can also contribute to a more svelte appearance. Tight muscles can make your exercise routine difficult, resulting in lower performance and slower weight and fat loss. You should stretch five days a week and a complete routine should only take a few minutes. Stretch your shoulders by crossing an arm in front of your chest and holding it in place and warm the muscles of the back by extending your arms straight in front of you and then bringing them back by pressing your shoulder blades. Your hamstrings can benefit from simply laying on the floor and raising a straight leg to the ceiling.Stretch the quadriceps by stopping and taking one foot to your tail. Hold it in place with your hand, using the other hand to balance yourself if necessary.
Before and after your cardiovascular or strength-training routine, spend five minutes warming up and cooling off with light activity and stretching. This can be as simple as walking on the site, making circles with your arms and gently stretching the muscle groups. Your diet is also a key factor in losing weight successfully. Eating foods rich in calories and fat will nullify much of the benefits you get from exercising, so choose foods and nutritional snacks. This includes lean meats, chicken, fish, fresh or frozen fruits, vegetables without additives and whole grains. Try to control the size of your portions and eat only what you need to feed your body throughout the day.