Weight gain is an unavoidable circumstance that takes place with pregnancy. On average, women gain between 25 and 35 lbs. before delivery. After the baby is delivered, it is not out of the question to still be hanging onto several of these pounds, especially in the abdominal area. The best workout routine to melt this fat involves multiple components, instead of just being one-dimensional.
Dynamic Stretches Before Workouts
A dynamic warmup will help get blood flowing to your muscles and also acclimate your body to movement patterns. Dynamic stretches are carried out through a steady range of motion instead of being held. Incorporating these into your routine will reduce your chances of suffering a muscle injury. This is important, especially if you have not worked out during your whole term. Include stretches such as alternating toe touches, side bends, spinal rotations, arm circles, shoulder shrugs and leg swings.
Cardiovascular Exercise
Cardiovascular exercise is an all-around good activity to do postpartum. Not only does it burn sufficient calories for weight loss, but it also improves your aerobic capacity and boosts your cardiovascular health. The type you choose is not important, but the time you devote to training is. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week for the best weight loss effect. If you do not have the time to do this in one long session, break up your workouts into smaller time frames to accumulate your exercise total.
Weight Training
Weight training does a couple of key things to your body. In regard to baby fat, it builds muscle. When you add muscle to your body, your resting metabolic rate increases, which in turn causes you to burn more calories when at complete rest. This will melt your baby fat way faster. Weight training also strengthens muscles that might have become weak during your pregnancy. Focus on a full body workout to recruit as much muscle fiber as possible. Do exercises like chest presses, shoulder presses, back rows, triceps extensions, biceps curls and lunges. With all of your exercises, aim for 10 to 12 reps, do three or four sets, and work out two or three days a week.
Ab Training
The abs tend to be weak postpartum. Doing exercises will help you gain back strength and also give you better definition as you lose weight. Be aware that ab exercises alone will not do much for stomach fat -- that is where cardio comes in. Instead of doing one single exercise, target your upper, lower and oblique areas to fully recruit your midsection. Include exercises like reverse crunches, Russian twists and sit-ups and aim for 15 to 20 reps. Aim for three or four sets and work your abs three days a week on non-consecutive days.
Tips for Faster Results
Eating extra calories is important during pregnancy, but once you deliver the baby, the story changes. To promote faster results, cut back on your calories and eat foods that are high in nutrient value such as fruits, vegetables, whole grains and lean meats. Before you attempt this or a workout routine, make sure to talk it over with your health-care provider.
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