Post-pregnancy weight loss

POST PREGNANCY WEIGHT LOSS

Experts say it is possible to lose 1-2 pounds a week safely after having a baby. Begin after your physician gives you the green light – it will depend on whether you’ve had a vaginal delivery or caesarean section as well as individual circumstances.

Routine developed by Jason Gee (BPHE, CSCS)

http://www.getfitt.com/

FIRST= Flexibility, Interval, Reps, Strength, Time

Flexibility – Dynamic stretches

a. Arms circling nice and long arms in frontal plane (arms circling sideways -one arm upwards overhead and one arm downwards behind back, change directions)

b. With movement ball, arms straight, spell your name in large capitals.

(Modified movement stand on one leg while spelling name)

c. Step back Lunge with arms circling forward and overhead

d. Arms out to side, lunge sideways bending lunge leg 90 degrees, keep the inside leg straight. Lunge to a long stretch and return to start. Make sure your lunging leg knee doesn’t surpass toes

Interval cardio – do these three exercises consecutively to raise the heart rate. Start with 20 seconds each exercise, and work up to 1 min interval

a. With weight or kettle bell Squat with arm swinging forward, weight not swinger higher that hair line of head.

b. With weight or Kettle bell cannon ball swing out to one side for 5 reps, switch sides

c. Inch worms or walk outs; hinge at the waist stretch hamstrings, walk hands out so that your body is in push up position, (advanced move do 5 pushups) return position by lift through the hips and walk hands back toward feet, go to stand upright position

Reps – Core work, high reps for getting the tummy flat/tight and to protect back,/core (Start with 10 reps, then progress to 20 – 30 each side)

a. Horizontal Plank, support weight on hands or elbows and either on knees or feet. Make sure hands or elbows are stacked underneath shoulders (modified movement lift one leg off floor)

b. Side plank on elbow and either on bent knees or sides of feet, (modified movement use dumbbell in hand, arm straight, move arm from floor to ceiling)

c. Bicycle pedaling – resting on elbows, circle feet forwards, then backwards (modification movement-body in v-sit position and pedal forwards and backwards)

Strength – To increase functional life, lifting babies, carriages, car seats etc.

a. Squats with heavy weight, as you lower your body push hips back, as you stand up push through heels, keep abs contracted throughout the exercise

b. Push up/dumbbell row – modified on knees or full pushup on toes, with dumbbell in hands; after completing one push up, row one arm keeping abs tight and your elbow high toward ceiling, switch row other arm; then do another pushup

c. Butt body lift – start with both legs bent and posted on floor, lift through the heels and hold butt off floor for 10-20 seconds, (Advanced movement, have one leg posed on floor, other leg off floor and lift butt off floor with one leg)

Please consult your family physician before starting any exercise program and ask for medical clearance The use of the programs, advice, and information contained in this website is at the sole discretion and risk of the reader. The articles on our site are for informational purposes only and we are NOT LIABLE for any losses or damages which may occur through the use of any information or products obtained through this website or any of its affiliated websites. Please understand that you are solely responsible for the way you perceive and utilize information contained in this exercise program.