Eating for two may sound like fun during pregnancy, but after the baby arrives, the reality of nine months of eating quickly sets in. While 75 percent of LilSugar readers kept track of their weight throughout their pregnancy, the thought of returning to a regular exercise routine is a task few new mamas are ready to tackle. From group exercise classes to at-home videos, there are a variety of methods for shedding baby weight.
Celebrity trainer Harley Pasternak, creator of 5-Factor Fitness and Diet Plan who helped Milla Jovovich lose the 70-plus pounds she gained during pregnancy and is now working with Jennifer Hudson, recently provided us with his take on how to jump-start a postnatal workout routine.
Following a vaginal birth with no severe tearing or complications from gestational diabetes, Pasternak recommends checking with your doctor and beginning this routine:
- Start slow. Begin with one 10-minute walk each day. Slowly add a minute a day thereafter until you reach the 30-minute mark.
- Add strength training. Once the doctor gives you the green light, begin with only one set per body part. Work your way up with multiple sets and gradually increase resistance and intensity.
- Keep it simple. Don't turn to the most difficult machines you used prior to delivery. Stick with simple movements using your own body weight, dumbbells, barbells, or a HarleyBar for some light weight training.
- Avoid high-impact movements for a while. The body is still filled with hormones that increase joint laxity, so it is important to monitor your activities.
- Try a 5-Factor workout. (1) A cardio warm-up (2) A strength circuit with upper body (3) Lower body (4) Abs (5) Finish up with a cardio cool-down
Do these sound like tips you can put to good use?