Post- Pregnancy Workout

The first areas that women tend to worry about post-pregnancy are the butt, thighs and abdominals. Most women are eager to get the firmness back in these areas that they had before their pregnancy.

Regardless of how anxious you are, start slowly and only do what you're capable of. I recommend using 2-pound ankle weights and dumbbells at first, but many women prefer to bond with their babies by using them as resistance during exercise. Do this by placing your baby on your tummy while doing simple floor exercises like crunches and warm-up and cool-down stretching.

Mat Crunches

(works the abdominals, hips and waist)

Lay flat on your back on a floor mat (Figure 01).
Bend your knees and cross your arms over your chest (Figure 02).
Lift your head and shoulders up crunching at the waist (don't use your neck to lift) (Figure 03).
Lower your head and shoulders back down to the mat (Figure 02).

Figure 01

Figure 02

Figure 03

Variations of this exercise: stability ball crunches, incline/decline bench crunches, weighted crunches.

Dumbbell Lunges

(works the butt, quads, calves, inner thighs, hamstrings and lower back)

Stand looking forward, holding a dumbbell at each sides (Figure 04).
Lunge forward with right leg, keeping the left foot still on the floor (Figure 05).
Lower your body, bending the right knee and hip forward until the left knee almost touches the floor (Figure 06).
Raise your body up by extending the right hip and knee (Figure 04).
Repeat by alternating the right and left leg.

Figure 04

Figure 05

Figure 06

Variations of this exercise barbell lunges, reverse lunges, side lunges, cable lunges.

Standing Hip Extensions

(works the hips and outer thighs)

Stand erect and hold a chair or the edge of a table for support (Figure 07).
Extend your right leg up and back, keeping it straight. Lower the leg (Figure 08).
After your reps are complete, do same exercise with opposite leg (Figure 07).