Post Pregnancy Workout To Burn Off Your Baby Belly Fast

[ 0 ] November 1, 2012 |

post pregnancy weight loss tips

We all expect to pile on the pounds when we get pregnant but we also all expect to quickly lose all our excess baby weight after the baby is born without us even doing anything. Your body will just go back to normal right? WRONG! Some of you reading this will already know that this is not the case.

It is going to take a bit of effort on your part to get your pre-baby body back but you can do it:

  • Without going to the gym
  • Without taking hours out of your day
  • Without doing any crash diet

You just need to know how to eat correctly and how best to exercise with the time you have.

But, what should you be doing, exercise-wise, post pregnancy to see success? Which exercises are off limits and which should you focus on?

Let’s go over a few things for you to know and then provide a workout program to get you started that you can do right in the comfort of your own home.


Ease Back Into Cardio Training

post pregnancy cardio exercise

Image courtesy of o5com on Flickr:

The very first thing that you must make sure you’re doing is easing back into your cardio training.  If you were running 5 miles every morning before you became pregnant, don’t think that you’re going to be able to lace up your shoes and do the same right now.

It takes time to work up to that.  Be patient and you’ll enjoy the process more without risking injury.

Start off brisk walking until you can go for 30 minutes straight and then alternate between periods of walking and light jogging for 30-60 seconds per interval.

This will ease you back into it until you’re jogging for 30 minutes straight. If you do have quite a bit of excess weight, you might consider starting off using a bike or elliptical (ski machine!) as well to ease the stress on your joints. Having an exercise bike, treadmill or elliptical also means you don’t actually have to leave the house which is ideal for those living in colder climates.

Don’t have 30 minutes? Do 15 minute workouts instead but aim to complete 60 minutes of activity (or 4 mini 15 minute workouts) each day. Shoot for 5 x per week for your cardio workouts.

Don’t want to leave your house or KNOW that you will end up getting sloppy with your cardio if you do?

Check out these recommended home exercise machines and get fit and lose weight while watching baby and your favourite TV show!


Focus On Dumbbell And Bodyweight Resistance Exercises

Second, when it comes to your strength training program, which you must get in place, start by focusing on a combination of dumbbell and bodyweight exercises. Your balance may be slightly off at this point in time, so these will help you get back into the groove of things and help to work your balance ability while also calling your core muscles into place.  This reduces the need to have to perform a number of additional core exercises as well.

Don’t worry . . you don’t have to go to the gym, neither do you have to slog it out for hours on end. In fact, the resistance workout we have for you can be done in as little as 20 minutes without ever leaving your house! Tone up while watching baby! Win!


Be Careful Of Direct Abdominal Movements Post Pregnancy

post pregnancy stomach exercisesFinally, last but not least, be careful of direct abdominal movements.  While the stomach is likely your main problem area, you need to be careful you aren’t placing too much strain on this area as the muscles will be overstretched and very weak. This is especially true if you’ve had a C-section as the tissues will still be in recovery.

Instead of jumping straight into crunches and the like, start off by performing some non-crunch movements that will still help strengthen the core, such as the plank exercise or lying leg raises. These will be a safer option for you at this time. When you find these starter exercises fairly easy then look at changing them for other, more challenging stomach exercises.

One last thing before we give you your post pregnancy workout, is you need to strengthen your pelvic floor muscles. These will be extremely weak after having a baby so need to be strengthened asap so make “kegal” exercises part of your routine.

See the kegal exercise video and how to lose baby weight here


Your Home Based Post Pregnancy Workout

Ok, below you’ll find your home based post pregnancy workout program.  Aim to complete this three times per week, taking one day off between sessions and get moving for your cardio training 60 minutes per day 5 x per week (can be in 4 x 15 minute sessions each day).

If you do this along with a good diet, you will see the weight come off in no time.

Resistance Workout:

  • Squats – 2-3 sets of 15 reps
  • Pushups – 2-3 sets of 10 reps
  • Walking Lunges – 2 sets of 12 reps per leg
  • Dumbbell Bent Over Row – 2-3 sets of 12 reps
  • Dumbbell Deadlifts – 2 sets of 12 reps
  • Dumbbell Shoulder Press – 2 sets of 12 reps
  • Bicep Curl – 1-2 sets of 15 reps
  • Lateral Raise – 1 set of 15 reps


Some other home based workout programs are:


See The Videos Below For How To Do The Exercises:


  • Squats – 2-3 sets of 15 reps


  • Pushups – 2-3 sets of 10 reps (the first push up in the video is the harder one – keep watching for the easier one)


  • Walking Lunges – 2 sets of 12 reps per leg


  • Dumbbell Bent Over Row – 2-3 sets of 12 reps (you can also do this one arm at a time and rest one knee and arm on a chair)


  • Dumbbell Deadlifts – 2 sets of 12 reps


  • Dumbbell Shoulder Press – 2 sets of 12 reps (you can also sit upright in a chair to do these)


  • Bicep Curl – 1-2 sets of 15 reps


  • Lateral Raise – 1 set of 15 reps


This workout is one you can do from home and when combined with healthy eating, will see you regain your former body back and start melting the flab while you tone back up.

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Category: Post Pregnancy, Pregnancy, Pregnancy Exercise

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About the Author ()

Kate Robinson is a country girl who never had to worry about her weight until she piled on the pounds in her twenties. After years of depression, self pity, binge eating and yo yo dieting, she finally managed to lose 71 pounds and got back her figure and her life! The experience affected her so much that she vowed to help as many people as possible to do the same. Kate teamed up with some industry experts to provide the right information and support when you need it most.

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