This quick new mom and baby workout makes getting in shape post-baby fun and effective. The full body workout includes full body exercises that emphasize the core and are super effective at blasting belly fat. It's only 15 minutes long because new moms don't have much time but can be as long as 30 minutes if care to extend it. It can also be done with or without your baby.
Start with a 5 minute walk with your baby in a stroller. It's important that you don't skip the warm-up because it boosts endurance during the workout and helps burn extra calories. If you're looking for a longer workout try a 15 min. walk instead. After the warm-up perform 12-15 repetitions of each exercise with a 20 second rest between sets. If you are very out of shape aim for 1-2 sets of each exercise. If you are in decent shape try 2-3 sets of each exercise. Hold the stretches for at least 30 seconds on each side and if you're baby gets fussy take time out for him but get back to the workout as soon as possible. Also remember to drink plenty of water and to have a nutritious snack 1 hour before and after your workout. This will boost metabolism for additional fat burning and weightloss.
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 Walking Trainer's comments: A great way to burn extra calories during your warm-up is to alternate between 30 seconds of moderate paced walking and 30 seconds of fast paced walking that is bordering on jogging. |
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 Baby Overhead Shoulder Press 1. Start by holding your baby securely with your hands at shoulder level. 2. Proceed to press your baby up over your head until your arms are extended. 3. Return to the starting position and repeat according to prescribed repetitions. Trainer's comments: Keep your abs super contracted and tight during this move to prevent arching of the low back and to avoid neck strain. |
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 Baby Pilate Squat 1. Start by holding your baby close to your chest. 2. Stand with your feet turned outwards and proceed to squat down with your knees pointing outward like your feet. 3. Return to the starting position and repeat according to the prescribed repetitions. Trainer's comments: |
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 Baby Lunges 1. Hold your baby close to your chest and stand in a split squat stance. 2. Proceed to lunge down until your knee almost touches the floor. 3. Stand back up to the starting position and repeat for the prescribed reps. 4. Complete the same reps with the opposite leg. Trainer's comments: |
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 Mudra Roll-up 1. Begin standing in a forward bend position feet are hip-width apart toes are facing forward head and arms are relaxed down towards the floor. 2. Bend the knees and interlock the fingers behind the body. Now straighten the legs and reach the arms away from the body slowly, roll the spine up vertebrae by vertebrae until you come back to the standing position. 3. Allow the head to be the last thing that comes up. Keep the palms pressing towards one and other and the shoulders rolled open and back. 4. Repeat this exercise 5 times breathing smoothly and slowly. Trainer's comments: |
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 Single Leg Plank Raise 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and then return to the starting position. 3. Repeat this movement for the desired repetitions alternating back and forth between legs. Trainer's comments: Place your baby on the floor right between your arms so you can still interact while you're exercising. |
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 Baby Leg Extensions 1. Start by lying on your back and holding your baby on your lower legs with your kness bent. 2. Slowly extend your legs while holding your baby to provide some resistance to your leg extensions. 3. Slowly return to the starting position and repeat for the desired repetitions. Trainer's comments: |
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 Baby Ab Crunch 1. Start by lying on your back and holding your baby on your stomach with your legs supporting your baby. 2. Proceed to crunch up towards your baby and then return to the starting position. 3. Repeat according to the prescribed repetitions. 4. To add difficulty you could hold your baby closer to your chest or hold your baby in the air above your chest. Trainer's comments: If your neck bothers you try holding the baby with one hand and placing one hand behind your head for support. |
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 Glute/Piriformis Stretch 1. Lie back and cross legs with the involved leg on top. 2. Gently pull opposite knee towards chest until a stretch is felt in the hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight in a neutral position. Trainer's comments: Place your baby by your side while stretching. |
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 Side Lying Quad Stretch 1. Lie on your sdie on floor or bench 2. Pull heel toward buttocks until stretch is felt in front of thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight. Trainer's comments: |
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