For most new mum’s, it is the jelly belly that you desperately want to get rid of; however birthing complications or diastisis may prevent you from directly isolating that area for the first couple of weeks or months. This is not a terrible thing! It is barely even a setback. Keep in mind that you CAN NOT SPOT REDUCE when it comes to weight loss. So if you can’t do sit ups, don’t fret, there are plenty of other exercises you can be doing to burn maximum calories and therefore maximum weight from your entire body.
One of the best things you can do for you and your bub, is breastfeed! Not only are you providing your baby with the best source of nutrition they can get, you actually burn anywhere from 200-500 calories a day just breastfeeding. Also, getting a feed in before you do a workout will effectively keep your little one content for a while, as well as reduce the fullness of your breasts and therefore make exercising more comfortable for yourself. Full boobs are heavy boobs and it can create a lot of stress in your neck and shoulders if you don’t give them the care and support they need. It is highly recommended you invest in a good quality work out bra for support. Some women actually wear two to ensure there is no possible movement.
Another bonus to feeding pre-exercise is that by doing so you have already kickstarted your body into calorie burning mode. So tucking bub into the stroller and going for a 20 minute power walk around the block post feed is a perfect way to burn excess fat. Add in a hill or two where you can and you are increasing the toning effects for you butt, hips and thighs. It has also been proven that pushing a stroller actually increases your calorie burning capacity which is why taking your baby for a stroller ride is number one on my exercise recommendation list for new mums.
Kegel, Kegel, Kegel. They tell you to do them prior, they tell you to do them during and now I’m telling you to do them post pregnancy too! The importance and power of good Kegel strength for new mum’s (and for women in general) is never to be underestimated. In fact it is imperative and the good thing is, everyone can start doing these right after giving birth. It helps to restrengthen all the muscles and walls that were stretched during the birthing process and also helps to prevent incontinence or a weakening of the bladder which many women experience post birth. The other good thing is, Kegel exercises are simple and can be done absolutely anywhere. Simply tighten the muscles of your vaginal wall as if you were trying to stop yourself from urinating. Hold this tension for 5-10 seconds, release and repeat. You should be aiming for up to 25 repetitions a day. Another bonus to these is that when holding that tension, you are inadvertently engaging your abdominals and so will be helping to strengthen and tone your stomach as well.
For those of you who can begin abdominal work here are my 3 favorite tummy-tightening activities:
Concentrated Breathing -
You can choose do this either laying flat on your back with your knees bent and feet placed firmly on the floor; or on your hands and knees with you hands placed directly under your shoulders and knees directly below your hips.
Take a big deep breath in and as you slowly breath out, pull your belly button back toward your spine as far as you possibly can. Hold this tension for a minimum of 5 seconds (build on this as you get stronger to 30 seconds) and then relax. Repeat 10 times.
Bicycles -
Lay flat on your back making sure your lower spine is in contact with the floor at all times with your knees bent upward at a 90 degree angle. Place your hands behind your head, with your elbows pointing outward and raise your head and shoulders off the floor as far as is comfortable without straining your neck. Keeping your left leg bent, point your right toe and lengthen the right leg until is it straight but do not let it touch the ground. (The lower your straight leg is the harder the exercise so if you find it difficult, just keep that leg pointing high until you increase your strength) Simultaneously cross your right elbow across the body and try to touch your left knee. Bring the elbow and knee back to their original positions and and repeat on the other side. This is one repetition - do 10 reps.
The Plank -
For overall strength and tone - this is the winner! ( I recommend doing this on a yoga matt or towel as it can be a little tender on the elbows.)
Lay flat on your matt face down with your upper body propped up on your elbows, making sure that they are in line with your shoulders. Tuck your toes under and push your body upward so that it is completely flat and rigid, like a plank*. Pull your belly button back toward your spine and hold this tension for a minimum of 10 seconds. Drop your pelvis back down onto the matt and rest for at least 30 seconds, then repeat the exercise 3 times.
(*A common mistake with this exercise is that people to do not push up high enough and leaving a dip in their lower back which puts an awful lot of pressure on the spine. To play it safe always make sure you there is someone around that can check if you are flat or dipped. Or alternatively, overcompensate a touch so that your hips are slightly raised above parallel to ensure you do not put pressure on your spine)
Lunges, squats, dips and push ups are all great toning exercises that you can incorporate into your walking session, get a group together and do them in the park or do them in the comfort of your own home.
Lunges are my favorite butt and thigh toning exercise - Stand up tall with your feet shoulder width apart as if standing on railway tracks. Keeping ‘on the track’ move your right foot directly backward about 1 meter (if you are tall you may need to go back about 1.5mtrs) making sure your left foot is flat on the ground and your right foot is raised up onto your ball of foot and toes. Pull your abs in for balance and slowly drop the right knee toward the floor stopping just before you touch. (Aim for two 90 degree angles, one with the left and one with the right. Never let the front knee push forward over your left toes) Push upward to the original position and repeat 10-20times and then do the same on the left leg. Aim to build up to 3 sets of 20 on each leg. (Beginners - lunges are very effective in toning because they work so many muscles and... they hurt. Don’t try to do to many of these to soon or you will find yourself cursing every time you have to attend a crying child, go up or down stairs, use the bathroom and move in general! Take it slow.)
Squats - Stand tall with your feet shoulder width apart. Keeping the chest high, bend down as if you were hovering over a toilet seat and then push back upward, clenching the butt cheeks together at the top. The lower your ‘seat’ the more you will burn but never go lower than parallel to the ground (you should aim for a 90 degree bend in the knees) Repeat 10-20 times. Aim to build up to 3 sets of 20.
*Once you feel super confident and strong with these 2 exercises, add some extra weight. Pick up bub and hold him/her in line with your chest! They’ll love being involved and you’ll increase the intensity of your workout.
Dips - Find a sturdy platform about 2 foot from the ground ( a solid chair, coffee table, garden wall, park bench etc) Sit on the edge of the platform with your feet firmly placed on the ground and knees bent to 90 degrees. Place your hands either side of your buttocks, facing forward. Lift yourself off the bench and slowly lower your body toward the ground, bending at the elbows and keeping your back as close to the bench as possible. Push your body back up to the original position but do not sit back on the bench. Repeat this exercise 10 times.
Push ups - Choose your level - knees or toes. Lay a beach towel or yoga matt on the ground and kneel down placing your hands wide on the edge of your matt, however in line with your shoulders. Whether on your knees or toes, flatten your body (as you would in the PLANK position) and slowly lower your chest, not your hips, toward the ground and then push back up. Repeat 10-20 times and build up to 3 sets.
These exercises combined with a good healthy eating plan will help you lose those excess kilos and tone and tighten your way to a yummy mummy body! Exercise is a not only great for weight-loss but for your overall physical and mental health. It releases endorphins that help with post natal depression and stress. If exercising outdoors, it allows you time in the fresh air and sunshine, is a great excuse just to get out of the house and will also give you a good dose of Vitamin D. If you can find a good group of mums you can work out together with your babies in toe and make it a social outing as well as a healthy activity. The benefits of exercise for you, your baby and your family are invaluable.
