While many women can instantly shed off the baby weight, some post-baby bodies need a little extra help. Maybe you used to work out hard daily with some intense weight training and cardio. Now, your workouts might consist of walking with a stroller and chasing a toddler around all day.
If you are looking to get back to fighting shape after baby, know you are not alone. Moms everywhere can attest that squeezing in a workout — on top of all of life’s other responsibilities — is a real feat. But you don't need to be a celebrity with a trainer and a nanny to keep up with your postnatal routine. I have put together a list of ideas shared by plenty of my mom friends out there, and I have a feeling some of them might work for you, too.
Here are seven ideas to kick start those weight loss journeys post-pregnancy:
Pick up the Pace
The easiest way to turn that walk into a workout is to pick up the pace, sis. There are plenty of options to take up, from social walking at a leisurely pace, to brisk, which will help get that heart pumping to power walking, which should be the hardest and most fast-paced.
Add Lunges
The next time you are out for a stroll, time out a few sets of lunges while walking. Every 5 minutes, throw in a set of 10-15 lunges, and over time, you will see that stamina (and leg strength) build up.
Find Hills
Now, this one might seem like torture, but it is an important one to help rev up weight loss. This goes back to the incline effect: When you walk uphill, you're pulling and pushing your body weight more than you would on flat surfaces — which leads to the targeting and engaging of your glutes and hamstrings. Make sure you include hills to increase that heart rate and maximize calorie burn.
Wear an Activity Tracker
Grab those Apple Watches or FitBits and make sure that you are moving enough during your walks with the kids. Not only does it help track steps during that time, but it also helps show how many calories you are actively burning. Just remember some movement is always better than none when it comes to exercise.
Keep Dumbbells on hand
Keep a set of weights nearby on a shelf in the playroom or nursery (somewhere where your kids can’t reach of course.) This way they are ready to grab when you want to complete a quick circuit as the kid's nap and play.
Do Squats with the kids
This is an oldie but a goodie. Any time you start a fun activity with the kids, try to sneak in a quick squat session. For example, throw a ball to your child, and before they return it, complete a set of 5-10 squats. It’s a nice short little burst of exercise, and it’s an easy one to accomplish. To make things even more challenging, make it a game with your kids and complete a round of squats while you hold them.
Create a kick a$$ playlist
Pick a group of your favorite tunes and then create a specific workout plan around them. So, while the kids dance, you can complete a set of push ups, sit ups, squats and lunges, all within a three-minute song. If something isn’t burning on your body at that point, start the songs over and complete the circuit again.
When you’ve got kids, the juggle is real — but we at 21ninety hope we have your workout covered with these tips and tricks to help you reduce stress and feel your best. With these small adjustments to your daily routine, you should immediately start to see some progress. It might be small baby steps, but hey that’s something, right?
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