Moms, get back in shape after giving birth
MANY women give up on losing their baby fat if they are still pudgy years after giving birth.
MANY women give up on losing their baby fat if they are still pudgy years after giving birth.
But Rohan Gordon, personal trainer at 360°, said that losing baby fat years after having a child is possible, and women should never stop aspiring to do so.
Below Gordon gives tips on how to get back in shape years after childbearing.
1. Get up and move
1. Get up and move
Gordon said to start by walking around the block, football field or anything that gives a large circumference. “Do it step by step today and the next day walk a little farther and on day three you can add two to three minutes more. Do this until four to six weeks, after which you should be ready to do 20 to 30 minutes of cardio three to five times a week,” he said.
2. Lift what’s around you
2. Lift what’s around you
The personal trainer said while lifting weights will speed up your metabolism, instead of going to the gym or investing in a set of dumbbells right away, he would suggest incorporating your water bottles into your routine. “Hold the bottles in both hands to your chest or to your sides and do lunges. You can also lie on your back, holding the water bottles above your chest, and slowly press them up toward the ceiling. Do four sets of 12 repetitions,” he said.
3. Eat healthful snacks
3. Eat healthful snacks
“Eating too much sugar can send your blood sugar levels on a high. When your blood sugar drops, you’re likely to eat just about anything that you see. Avoid the sugary treats. To avoid temptation, keep only nutritious foods at your fingertips,” Gordon said. He added that it is necessary to stock up on low-fat milk and yoghurt for snacks, as studies have shown that calcium from milk and yoghurt actually can aid weight loss by blocking a hormone that allows the body to store fat.
4. Get with other new moms
4. Get with other new moms
Gordon said it can be helpful to connect with other moms who have the same objectives as you. He said for regular exercise the energy will bring each and every mom together to execute the workout, be it an early-morning walk or jog.
5. Pilates or yoga
5. Pilates or yoga
He said these are great for improving strength and flexibility, but you will still need to raise your heartbeat with some sort of aerobic exercise like kickboxing, spinning or dancing in order to burn fat.
6. Pelvic bridge
6. Pelvic bridge
“This is a routine movement. Lie on your back with your feet hip-width apart and your knees bent. Inhale then exhale as you draw your abs up in towards your spine. Tilt your pelvis up, while lifting your hips off the floor into a bridge. Slowly lower down to the starting position. Repeat seven times, and then build to 12. This strengthens the transverse and lower back while supporting your core,” Gordon said.
