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Simple Exercises To Do At Home Post Pregnancy
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Simple Exercises to Do at Home Post Pregnancy

Caring for a newborn takes up a lot of time, not to mention energy. Many new moms want to shed some of their baby pounds after having a baby but find that they just don't have the time to get to the gym anymore. Luckily, there are some simple exercises to do at home. That way, all of you new moms can fit some exercise in at any time of day, even if it means 10 minutes here, 10 minutes there, whenever you have the time. In this article, we will discuss exercises that you can do to tone your arms, legs and abs as well as some cardio exercises (to get the best fat and calorie burning workout, you need strength training and cardio exercise). Important: Make sure you have your doctor's permission to begin any kind of exercise routine beforehand. Also, make sure you warm up before your workouts and cool down afterwards to prevent injury.

Legs and Buttocks:

Squats. Have your legs shoulder-width apart and slowly sit back like you're about to sit in a chair (do not let your knees come forward over your toes). Slowly, come back up to standing straight. Repeat.

Calf Raises. This is one of those simple exercises to do at home that you can also do pretty much anywhere, for example, while doing the dishes. Stand with feet about hip-width apart, raise up on the balls of your feet, lower heels back down again. Repeat.

Hip Lifts. Lie on the floor on your back, arms at your sides, knees bent, feet planted flat on the floor. Slowly, use your ab and leg muscles to lift your buttocks and hips off of the floor, raising them as high as you can. Slowly, lower them back down to the floor, back to your starting position. Repeat.


Bicep Curls. Bicep curls are simple exercises to do at home because you can do them with objects that you have around the house, or you can use an inexpensive pair of hand weights (which you can buy for under $20). If no hand weights, you can use soup/vegetable cans, bottles of water, etc. Stand up straight with feet shoulder-width apart, arms in close to your sides with weights in hands, inner arms facing forwards. Slowly, pull your hands up towards your shoulders, keeping arms close by your sides; hold for a few seconds. Slowly, lower back down. Repeat.

Push-Ups. These are great, not only for working your arms, but also your chest, back, shoulders and abdominals. Go into the push-up position (hands on floor, elbows straight, on the balls of your feet, body in one straight line all the way to your toes). Slowly, bend your elbows, lowering yourself until you are hovering just above the floor, push yourself back up to straight arms. Repeat. If regular push-ups are too difficult, you can modify them by having your knees on the floor while doing them, or an easier way is to do them standing up, pushing against a wall.

Baby Bench Presses. This is one of those simple exercises to do at home where you can include baby! Lie on your back with your knees bent, feet flat on the floor, bring baby to sit on your tummy (holding baby securely). Contract your abdominals, lift baby up in the air as you also contract your chest muscles. Slowly, lower baby back down to you. Repeat.


Crunches. Lie on your back, knees bent, feet flat on the floor, hands behind your head. Pull your abdominal muscles in towards your spine as much as you can, contracting them. Look straight up towards the ceiling, keeping your chin up (not curling it in towards your chest), and, using your ab muscles, pull yourself up so that your shoulder blades come off of the floor. Lower back to start position. Repeat. Note: Make sure you are letting your ab muscles do all the work, don't pull on your neck.

Plank. The plank makes the list of simple exercises to do at home post pregnancy because it not only works the core, but also works the glutes and shoulders. To do a plank, start off on your elbows with your knees on the floor. When you're ready, lift your knees up so that you are in one straight line on the balls of your feet. Make sure your hips aren't sticking up in the air and no part of your body is sagging. You want to be in one straight line from head to toe. Hold (for as long as you can), as you contract your stomach muscles. Repeat 2-3 times.

Crunch Oblique Twists. Lie on your back, knees bent, feet flat on the floor, hands behind your head (as if to do a crunch). Contract your abs, pulling them towards the floor, lift up getting your shoulder blades off the floor, and twist so that your right shoulder goes towards your left knee. Next, twist so that your left shoulder goes towards your right knee. Repeat.


I won't get into too much detail with the cardio exercises (because I've probably rambled on enough by now), but some simple exercises to do at home are things like jumping jacks, jumping rope, stair climbing, jogging on the spot, housework (add intensity by strapping baby to you while doing it), jog on the spot, side jumps (jump from side to side as if you are jumping over an object), or take baby for a walk. There are also many different types of exercise DVDs you can purchase if you prefer. There are even several post pregnancy workout DVDs available out there.

There you have it! Get up, get moving, whether you exercise when baby is sleeping or just whenever you can squeeze it in, it all counts! If none of these interest you, there are many more simple exercises to do at home, get creative! Just remember, the best thing to do post pregnancy, is to take it slow at first and gradually raise your intensity as you get stronger...and you will get there!

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