Looking to shed those extra postpartum pounds from the comfort of home? Check out these effective and easy-to-do exercises that can help you lose postpartum fat and regain your pre-baby body.
What are the best Exercises That Can Be Done at Home to Lose Postpartum Fat?
If you’ve recently given birth and want to shed some excess belly fat, it is essential that you begin light exercise as soon as possible. Doing so will keep you safe and help prevent injury.
Postpartum fitness should incorporate cardiovascular activity, strength training and proper core rehabilitation (especially for women with diastasis recti).
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The information contained on this site is for educational purposes only. Therefore they do not represent in any way an advice or indication for any physical problems. The author of the blog declines any possible damage resulting from a decision taken after reading the posts.Weight loss occurs following a low calorie diet, the variation is not the same for all people. On average, dieters lose 1-2 pounds per week. For a targeted and functioning diet plan, please contact a specialized dietitian. Thanks.
1.Exercises That Can Be Done at Home to Lose Postpartum Fat: Toe Touch
If you’re looking to get back in shape before pregnancy, these at-home exercises are a great place to start. They target core strength and cardio to burn fat while toning your abs, balance, and flexibility.
These exercises are the ideal solution for new moms who want to get in the best shape of their lives. Additionally, they’re beneficial to those with postpartum figure issues like abdominal separation or diastasis recti.
Before beginning any exercise regimen, consult your doctor to make sure it’s safe. It is best to wait until after your obstetrician has given the green light for exercise.
Once you receive clearance to begin exercising, begin with low-impact aerobic activities like walking or swimming. As your fitness level improves, gradually introduce more challenging workouts into your regimen.
The key to successful workouts is building them gradually and going at your own pace. Make sure to take breaks as needed, whether that be for a nap for your baby or simply taking some rest for yourself.
You can also join a class tailored specifically towards new moms. These sessions usually consist of stretching, light aerobics and other moves that are beneficial for both you and your baby.
Beginners can start with a set of 10 to 16 repetitions and increase it as your strength improves. After two to three weeks, you’ll be able to add more sets and work out more frequently.
These single-leg exercises are an excellent way to strengthen your core and pelvic floor muscles while improving stability. They’re especially beneficial for women with a history of diastasis recti or pelvic floor issues.
They’re an effective way to tone your lower back, thigh and buttocks. A great alternative to traditional sit-ups and crunches which may put additional strain on your spine, knees and joints, step up with these exercises instead.
Kegels are a classic pelvic floor exercise that can help to reduce the risk of incontinence after childbirth. While they’re an essential part of any postpartum routine, they may be difficult to do at first so it’s best to progress slowly and with control.
2.Exercises That Can Be Done at Home to Lose Postpartum Fat: Flutter Kicks
Home exercises to burn off postpartum fat are plentiful. Flutter kicks are one of the best exercises, as they tone your legs and strengthen core muscles while burning calories and improving posture at the same time.
This exercise can be done from the comfort of your own home and will help you shed pounds from your lower abdomen, hips and thighs. Start by lying on your back while lifting your legs slightly off the ground while bracing your core muscles. As you kick each leg up and down alternately during this exercise.
Perform this exercise for at least 90 seconds. If you want to push yourself even harder, increase the reps and duration of each set.
The flutter kick is a bodyweight cardio exercise designed to increase flexibility and endurance. It’s safe for people of all ages and fitness levels to do, either on their own at home or with the assistance of a personal trainer.
For optimal results, always ensure you use correct form when performing this exercise. Avoid performing the flutter kick with an arch in your lower back as this could lead to injury.
To properly perform flutter kicks, lie on your back and extend your legs at a 45-degree angle. Additionally, lift your head, shoulders, and neck slightly off the floor.
Once you’ve done that, flutter your legs up and down in quick motions similar to swimming. Repeat this for three sets of 90 seconds each.
The flutter kick is an efficient way to tone your lower abdominal muscles and strengthen your hip flexors. Additionally, it improves posture while decreasing the risk of injury.
This exercise can be performed at any time of the day, though it’s best to start slowly at a lower intensity to avoid straining your back. Additionally, try doing this exercise for three or four days per week minimum and increase the frequency of flutter kicks if you want to see greater progress.
3.Exercises That Can Be Done at Home to Lose Postpartum Fat: Cycling
Cycling is an effective exercise you can do from home, but you must ensure you do it regularly and make healthy choices while doing it. Doing this will help you shed postpartum fat and maintain it long term.
Cycling can be beneficial to your weight loss efforts because it increases metabolic rate, builds muscle and burns body fat. Muscles are leaner than fat, meaning the more muscle mass you have, the higher calorie burn even when sedentary.
Cycling has another advantage; it helps reduce stress levels, which may contribute to postpartum fat accumulation. Studies have demonstrated that women who cycled daily experienced lower stress levels than those who didn’t.
Regular cyclists tend to be leaner and possess greater self-esteem than noncyclists due to the benefits of cycling for heart, brain and overall health.
Cycling offers many advantages, one of which being that you can set your own pace. This makes it convenient to fit it into your busy lifestyle. Whether you choose to pedal around town or embark on an extended journey, cycling is both a great way to stay fit and have some fun.
If you’re trying to shed pounds, incorporate high-intensity interval training into your cycling workout. This type of exercise will boost metabolism and continue burning calories even after you finish exercising for up to three hours.
This will stimulate your body to produce more fat-burning hormones called endorphins, which will enhance feelings of well-being and elevate spirits.
Add cross-training to your cycling regimen for an intense full body workout and the added benefit of avoiding injury while cycling, which is often a problem for many riders.
4. Swimming
Swimming is an aerobic exercise that burns off calories and helps you reach your weight goals. Furthermore, it improves heart health and lowers the risk of death from cardiovascular disease.
Although you can swim independently, taking lessons from a trained professional is recommended if you’re new to the sport. These courses will teach you various strokes, how to hold your breath and breathe underwater, as well as how to stay safe while in the water.
When starting out with exercise, opt for slow and steady exercises like isometric contractions which target one muscle group. A great example of an isometric contraction exercise for the back is doing squats or deadlifts with your own body weight; this will work every area of your core, building strength in areas such as postpartum pelvic floor strength.
Another effective isometric exercise you can do at home is walking slowly and briskly for 20 minutes daily. Many postpartum moms find this to be sufficient exercise without too much discomfort.
Before beginning any form of exercise, it’s wise to consult your healthcare professional first to ensure you’re healthy and able to participate. While certain exercises may be better suited for certain individuals than others, finding something enjoyable that also fits within your lifestyle and budget will be the most beneficial outcome.
You can also join your local pool or community center and sign up for classes to get the most out of your workout. These facilities offer a range of water-based activities like lap swimming, aqua-jogging, and water aerobics.
As you become more adept at swimming, you may wish to add additional distance and lengths to your workouts. This could involve increasing the number of strokes taken or trying to increase speed. No matter which route you take, make sure to keep practicing those strokes and working out every part of your body in order to reap their rewards.