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Fitness & Wellness

Strength Training After Having A Baby

Times change and so does medical advice. At one time women were relegated to bed rest for days after having a baby, then it changed, and they could get up, just not exercise for about six weeks. Now the philosophy has changed, particularly about strength training after having a baby. It doesn’t mean you can go to the gym and try to press the heaviest weights, but if you feel good enough, according to the American College of Obstetricians and Gynecologists, resuming physical activities within days may be alright.

Using your own judgement, but with moderation.

You know when you’re ready to get back to the gym or on your exercise mat. Do you know how hard you should workout? Right after pregnancy is not a good time to push yourself as hard as you can. Start slowly. Your muscles have all been stretched and aren’t strong enough to support much effort. They leave you vulnerable to injury, so go slow. Even if you worked out regularly, for a few weeks, do a beginner routine.

Building core strength is important and this workout can do it.

You’ll need three to five pound dumbbells to do this exercise. Get on all fours, holding a dumbbell in each hand with your wrists right beneath your shoulders. Raise one leg and extend it behind you. Bend the opposite elbow, bringing the weight toward your ribs. Lower it and repeat that twelve times, then do it using the opposite leg and arm. Do as many as you can at first and as you get stronger, increase weights and reps.

Build strong abs.

Lay on your back with your legs up, bent at a 90 degree angle, directly over hips. Extend your arms at your sides with your palms up. Tighten your abs, pulling them in and lower one foot, pausing before it touches the floor. Raise it back to starting position then lower the other foot slowly and bring it back up to starting position. Stick with ten or 15 reps and build.

  • Carrying your baby will build your strength, especially if you hold baby while climbing stairs. As baby grows, you’ll be lifting more weight. Build your leg strength by taking baby for a walk. The faster you walk and further you walk, the more stamina you’ll build.
  • Be careful not to use weights that are too heavy, initially. If you don’t have barbells or free weights, consider buying resistance bands to start. They’re inexpensive and are great for building muscle strength.
  • Avoid cross=training, circuit training or any exercises that includes heavy barbells behind the head. Even weighted sit-up style exercises should be avoided for several weeks.
  • If you have a stability ball and dumbbells, your ready to go for this exercise. Lay on your back, knees bent and heels on a balance ball or the wall. Raise arms, bent at the elbow with a barbell in each hand.

For more information, contact us today at Team Worx Fitness

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