Getting back into shape is easier said than done for majority of postpartum women. Caring for a newborn almost always means no time for late afternoon jogs or working out at the gym. Fortunately, there are several basic exercises that can help mothers shed significant baby weight while at home or with their new bundle of joy.
1. Walking
It doesn't get any more basic than this. Fitness researcher Paige van der Pligt told Live Science that walking is the easiest form of exercise a woman can incorporate in her daily routine. Mothers can also be creative. They can simultaneously burn off some fat while pushing their child's stroller.
2. Mini Crunches
This is an exercise mothers can do at the comforts of their own home. All they have to do is lie down on their backs and gently raise their head and shoulder blades up from the ground. They have to hold the pose for five to ten seconds for maximum results before repeating the process again, as per BodyBuilding.com.
3. Leg Squats
Another easy-to-do exercise is the leg squat. Pushing the hips back and down until they are parallel with the knees is the preferred angle, but mothers can modify the degree of their leg squats to what suits them best. Always use the heels when standing back up and remember to exhale when going back into standing position.
4. Heel Slides
Heels slides involve lying down on your back with knees bent upward. The goal of this exercise is to alternately straight out the left and right leg without lifting your feet. That said, heel slides aren't done in haste. Mothers are highly recommended to do this exercise in a yoga-like pace. Click here for an instructional video courtesy of Live Life Pilates.
5. Knee Abduction with Band
This is the perfect exercise for mothers who have an exercise ball lurking around at home. To those who don't have one, a chair will do just fine. Mothers sit on the exercise ball or chair and hold their knees together using a resistance band. Raise both legs against the band, hold the pose and then repeat. This exercise does wonders for a woman's pelvic floor muscles.
