5 Post-Pregnancy Workouts

Congrats on you and your baby! After being pregnant for nine months, you and many mothers out there are probably anxious to get back to the normal workout routine and tackle post-pregnancy workouts with gusto. But how soon is too soon?

“The general rule of thumb is to head back to the gym six weeks after birth,” says Jade Alexis, a personal trainer in New York City. Before you do any post-pregnancy workouts, consult with your doctor to make sure everything is safe and determine a proper exercise plan for you.

Ready to get started? Check out 5 post-pregnancy workout designed by female trainers below.

1. Kegels

Targets: pelvic muscles

  • Sit on a bench with feet shoulder-width apart, hands-on-hips. Contract your pelvic muscles, as if you’re trying to stop from urinating, and stand.
  • Hold Kegel and return to the bench, then release.

Do 1-3 sets of 10-20 reps.

2.Floor Bridges

Targets: Hamstring and butt

  • Lie on your back with knees bent, feet flat on the floor, arms by your sides.
  • Engage core and squeeze butt to lift off the floor, pressing heels into the ground.
  • Kegel at the top of the bridge, hold for three seconds and slowly return to the floor. Release Kegel at bottom of the bridge.

Do 1-3 sets of 10-20 reps

3.Crunch Beat

Targets: abs and legs

Do 1-3 sets of 10-20 reps.

  • Lie face-up on a yoga mat with knees bent 90 degrees, legs lifted, calves parallel to floor.
  • Place hands behind head, elbows out, and crunch up, lifting shoulders off mat.
  • Extend legs diagonally up, cross ankles, and extend arms overhead. Holding this position, switch feet over and under each other 8 times. Return to start.

Do 8 reps.

4. Forearm Plank

  • Get into plank position (abs engaged, back straight, forearms on the floor, legs extended).
  • Hold for 30-60 seconds, keeping hips up and abs tight.
  • Lower knees to floor, resting for 30 seconds before resuming.

Do 4 to 5 planks.

5.Hamstring Curl

Targets: Hamstrings and butt

Targets: abs, obliques, thighs and butt

  • Lie face-up on the ground with arms slightly out to sides, knees bent and calves resting on the center of, feet flexed.
  • Lift hips up, squeeze abs tight and bend knees to curl the ball in toward you.
  • Slowly push legs back out, keeping hips up at all times.

Do 1-3 sets of 10-20 reps.

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