As a new mom, losing the baby weight can be a struggle. But with the right exercise plan, you can efficiently work towards a healthier you. Here’s a step-by-step workout guide for postpartum fat loss:
Step 1: Start with core exercises
Your core muscles help keep your spine in line, your pelvis stable, and your balance in check. Strengthening your core may also help decrease the risk of future back pain. Focus on core-strengthening exercises that target the abs, back and sides.
Step 2: Engage in moderate cardio exercise
Cardio exercise helps burn calories and keeps your heart healthy. This type of exercise also helps your body use stored fat as fuel. To prevent injury, build up your stamina slowly and over time. Start with 10 minutes of low-impact exercise and gradually increase the time.
Step 3: Increase physical activity and reduce calorie intake
The combination of physical activity and calorie control will help you lose the unwanted postpartum fat. The key is to make changes that are sustainable. Eating smaller, more frequent meals and avoiding sugary drinks can help in calorie control.
Q: Is it safe to exercise while breastfeeding?
A: Yes, breastfeeding mothers can exercise safely as long as they are careful with their intensity and timing. Drink plenty of fluids before, during, and after exercising and avoid exercising to the point of exhaustion. Breastfeeding mothers should also talk to their medical provider before starting an exercise program.
Q: How can I get motivated to exercise?
A: Exercise can be difficult to factor into a busy schedule, which may make it difficult to stay motivated. A key to maintaining your motivation is to have fun! Find activities that you enjoy and that change up your routine.
Q: How soon after having a baby can I start an exercise program?
A: Your doctor can help decide when it’s safe for you to start exercising. If a Cesarean section delivery occurred, you may need to wait 6 weeks until it’s safe to start. Exercise intensity should slowly progress from low to moderate, depending on the type of exercise and your activity level before and during pregnancy.
Are postpartum fat loss workouts suitable for all fitness levels?Postpartum fat loss workouts can be suitable for all fitness levels, depending on the nature of the workout. Even for completely new moms, basic light exercises such as walking, stretching, and core muscle activation can be done to help jumpstart a postpartum fat loss journey. More advanced levels such as interval training, resistance or weight training, or HIIT can also be incorporated over time as the mother regains strength. The key is to take it slow and be mindful of any lingering postpartum issues such as diastasis, pelvic floor issues, and other physical concerns that should all be discussed with a doctor before beginning any postpartum exercise program.
How long does it typically take to see results from following the Postpartum Fat Loss guide?It typically takes about 6-12 weeks to see results from following the Postpartum Fat Loss guide. However, the amount of time taken to see results will depend on a few factors, including dietary and exercise adherence, starting bodyweight and composition, and individual metabolism.
Are there any benefits to participating in postpartum fat loss workouts besides weight loss?Yes, there are many benefits to participating in postpartum fat loss workouts, such as improved cardiovascular health and stamina, increased strength, improved coordination and balance, improved posture, increased flexibility, increased confidence, and improved overall health. Additionally, postpartum fat loss workouts can help ease back into your pre-pregnancy activity level, and help protect against postpartum depression.
What goals should postpartum women aim to achieve with the Postpartum Fat Loss guide?Postpartum women should aim to achieve a safe and healthy fat loss by following the guidelines in the postpartum fat loss guide. The goal is to lose fat in a way that supports breastfeeding, is sustainable, and fits into their overall health goals. Specific goals may include:
– Maintaining (or improving) a healthy weight by focusing on balanced nutrition, adequate rest, and regular exercise.
– Building muscle to help burn more calories.
– Increasing energy levels
– Reducing stress levels
– Improving posture and body alignment
– Regaining abdominal strength, stability, and core strength
– Improving overall overall health and well-being.