Your fitness level before your pregnancy, how much weight you gained and whether or not you exercised throughout pregnancy will affect how quickly and easily you can get back into shape after your baby is born. As your body heals from the strain of pregnancy and giving birth, you should not undertake strenuous exercise too soon. If you had a caesarian section and/or are breastfeeding, you should avoid high-impact aerobics and jumping. Ease back into fitness in the comfort of your own home with these workout DVDs.
Cardio/Aerobics
If you are a Tae Bo fan, you certainly will remember Billie Blank's right-hand gal, Shellie. Did you know that she is his daughter? She leads "Tae Bo Post-Natal Power Workout." It is a challenging, well-cued workout led by a caring, knowledgeable instructor in excellent shape 10 weeks postpartum. It offers classic Tae Bo moves, but slower and re-sequenced into easier combinations for new mothers.
Leslie Sansone is famous for leading vigorous indoor walking workouts. Try her "5 Mile Fat-Burning Walk" video. Anyone can do these walking moves, no equipment is necessary, and you will burn fat. The workout features four basic steps (marches, knee lifts, side steps and kicks) and the jogging intervals are optional.
Aerobics Plus Toning
Combining aerobics and toning is a good choice for new moms short on time. Patrick Goudeau's "Play Ball" incorporates a medicine ball into low-impact moves to keep the 30-minute workout challenging and fun. The toning moves use multi-muscle exercises.
"The Firm: Super Cardio" features a wide variety of energetic fat-burning routines. The movements use full range of motion for maximum efficiency. This workout features low-step leg presses, lunges and step-touches; you can hold a dumbbell to increase intensity. There are lots of tempo changes as well as a few intervals on a tall step.
Muscle Toning
After having a baby, you are probably focusing on abs and interested in Pilates and core abdominal workouts. Try the "10 Minute Solution: Quick Tummy Toners." It features multiple techniques and styles for working the whole abdominal area in five short routines.
"Post-Natal Pilates for Moms" was created for new moms and their 2- to 6-month-old babies. It offers well-structured Pilates exercises but involves your baby in every move. The baby is used as extra weight in many of the moves or simply plays nearby.
Yoga and Stretching
"Baby Ready Yoga: Pre and Post-Natal" offers two 50-minute yoga routines. These carefully designed workouts use a yoga mat, block and strap. The postnatal workout focuses on exercises that rebuild core strength, improve balance and boost stamina.
"YogaWorks BodySlim" offers interval-style yoga. Slower strength poses are alternated with faster-paced moves. This workout also features Pilates-inspired core routines to work abdominal muscles.
References
- National Academy of Sports Medicine Essentials of Personal Fitness Training, 3rd ed; Michael Clark, Scott Lucett and Rodney Corn; 2008
- Collage Exercise Video Reviews
- Consumer Reports: Exercise Videos
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