After you have a baby, shedding pregnancy weight can be difficult. Weightlifting develops muscle, which helps you burn calories more efficiently. Additionally, MayoClinic.com states that exercising after pregnancy enhances your mood, increases energy and fights stress. Gradually begin weightlifting after pregnancy, as long as you are medically cleared for physical activity. Begin with light weights for every exercise and increase the amount of weight slowly as you physically progress.
Barbell Squat
Step 1
Perform barbell squats to strengthen your back, glutes and thighs. Hold a barbell across your lower shoulders -- approximately 3 to 4 inches from the base of your neck -- and stand with your feet flat on the floor and shoulder-width apart.
Step 2
Bend forward at the hips, keeping your back straight and abdomen tight. Bend your knees simultaneously to lower your body toward the floor.
Step 3
Continue squatting until your thighs are level with the floor. Hold this position for one count, squeezing your glutes. Return to the original position slowly to complete one repetition.
Bench Press
Step 1
Move on to bench presses with dumbbells to target your chest, shoulders and triceps. Lie on your back on a flat weight bench holding a dumbbell in each hand.
Step 2
Pull your elbows behind you and bring the dumbbells to the sides of your chest. Push the weights above your chest slowly, keeping the weights level with each other at all times.
Step 3
Continue pressing the weights upward until your arms are fully extended. Return the weights slowly to the original position.
Barbell Back Rows
Step 1
Strengthen your back and biceps by performing barbell back rows. Bend your knees to grasp a barbell with an overhand shoulder-width grip or with an alternating grip -- an underhand grip for one hand and an overhand grip for the other.
Step 2
Bend forward slightly at the hips -- approximately 45 degrees -- and keep your knees bent slightly. Begin with your arms straight and perpendicular to the floor.
Step 3
Bend your arms slowly to raise the bar toward your abdomen, pointing your elbows behind you. Lower the weight by straightening your arms.
Knee Raises
Step 1
Do not neglect one of the most problematic areas for women who have recently given birth -- the abdomen. Perform weighted knee raises on a Roman chair to strengthen your midsection.
Step 2
Position yourself in a Roman chair with your forearms on the arm rests, your body straight and your legs suspended below you. Hold a dumbbell between your feet, bend your knees and raise them up toward your chest.
Step 3
Squeeze your abdominal muscles at the height of the exercise and hold this position for three counts. Lower your legs to the original position to complete one repetition.
Tips and Warnings
- Along with weight-resistance exercises, perform aerobic activity to help shed fat. Additionally, consume a nutritious, well-balanced diet to further enhance weight loss. Perform two or three sets of eight to 12 repetitions of each weightlifting exercise at least twice a week, unless otherwise instructed by your doctor.
- Consult your doctor before beginning a weight training regimen post-pregnancy, especially if you had a C-section or complications during childbirth.
Things You'll Need
- Barbell
- 2 dumbbells
- Weight bench
References
- MayoClinic.com; Exercise After Pregnancy: How to Get Started; March 2011
- MayoClinic.com; Strength Training: Get Stronger, Leaner, Healthier; June 2010
- American Council on Exercise: Barbell High Back Squat
- American Council on Exercise: Dumbbell Bench Press
- American Council on Exercise: Barbell Bent-over Row
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