Starting an exercise routine after pregnancy is the best way to shed those extra pounds. Whether you prefer swimming, running, pilates, or strength training, there are plenty of ways to get fit. The key is to start slowly and build up your fitness without putting too much pressure on your body. You’re still recovering from pregnancy and labor, so this isn’t the best time to push yourself hard. Be patient, stick to your routine, and the results will follow.
So, here are the best postpartum exercises for fat loss:
Full Body Circuits
Circuit training works your whole body and boosts cardiovascular endurance. It also helps build a strong foundation that will prepare your body for more complex moves. Your workout can include strength training, cardio, or both. Ideally, split your routine into upper body and lower body circuits.
Do squats, lunges, leg extensions, and donkey kicks when training your legs and glutes. Bent-over rows, shoulder presses, bench presses, and push-ups are perfect for working your upper body. Perform one or two exercises for your abs too, such as lying leg raises, crunches, or air bicycles. Complete three to four total body circuits per week.
The squat is known as the kind of leg exercises for a good reason. This move builds lower body strength, tightens your core, and speeds up your metabolism. It also promotes muscle growth and burns fat. In addition to barbell squats, you can try wall squats, sumo squats, front squats, and single leg squats. Every move targets different muscles. Complete up to four sets of 15 reps each for each exercise.
If you could choose just one exercise for your abs and core, it should be the plank. This movement engages nearly every muscle group, especially your core. It’s particularly beneficial for new moms with diastasis recti and weak abdominal muscles. To keep your body guessing, try different plank variations, such as the rocking plank, the knee plank, the side plank, the reverse plank, single-arm planks, and plank hip dips. If you’re a newbie, hold the plank for at least 30 seconds.
Stair climbing is one of the best exercises for fat loss. Nowadays, most gyms are equipped with a stair master. This gym machine mimics ascending a staircase, offering a full body workout. It not only burns fat, but also tones your legs and glutes, raises your heart rate, and accelerates metabolism. Use it for at least 15 minutes a day.
Post Partum Belly Wraps
One last option that you can use to help strengthen your core, get that waistline support and feel sexy again is to use a postpartum belly wrap. There are great brands to choose from that you use that will help give you support and will help train your organs and waist to go back into place after your pregnancy. We wrote about some of them here: best postpartum belly wraps. You can find a lot of detail about them and figure out which is the wrap that will work for you.