quick clicks

moms today articles

moms today q&a

community & groups

research baby names

prepare a birth plan

content channels

ip channel rss feeds

read birth stories

read parenting stories

recommended books

e-newsletters

safety recalls

ip diaries

ip store

mom of the month

dad of the month

editor's letter

letters to the editor

Fit Mamas!

Get Back in Shape
After Baby, With Baby

By Kelly Burgess

Kiss Downs (arms, chest): Place Baby on the floor and do push-ups (on your knees to start) over Baby. Every time you ease yourself down, Baby gets a kiss.

Kiss Ups (abdominals, neck): Place Baby resting on your tummy, and lift your head up to kiss Baby's head.

Lynn Bode, an ACE-certified trainer and founder of Workouts For You, is the mother of two. The Michigan mother says if you can afford to buy exercise equipment, you can fit in short routines throughout the day by setting up "play stations" for the kids nearby when you're working out. However, it's important to keep a flexible attitude. "You can't get too fixated on your routine because the fact is that you probably will be interrupted," says Bode. "Even if you can only do 10 minutes a few times a day, that will make a bigger difference than you realize."

Bode also points out that the rules for getting in shape and losing weight after having a baby are the same as before. "People often ask me how many crunches they have to do to lose their belly," says Bode. "You can't just target your stomach. The key is burning fat through a combination of cardio work, strengthening exercises and a good diet."

Hart adds that being in a hurry to get the extra weight off is not as important as your overall health. "Your No. 1 priority is to keep healthy to be a really good mom to that baby," says Hart. "If you're spending too much energy on losing weight the stress can make you really unhappy. Just enjoy this special time, because it won't last forever."

5 Guidelines for Safe Exercise Sabrena Newton of Long Beach, Calif., spokeswoman for the American Counsel on Exercise, offers these 5 guidelines for safe postpartum exercise: 1. Begin slowly and increase gradually. 2. Avoid excessive fatigue and dehydration. 3. Support and compress the abdomen and breasts. 4. If there is any pain, stop and have a physician evaluate it. 5. Bright red vaginal bleeding that is heavier than a normal menstrual period should not occur. If it does, stop and have a physician evaluate it.

Working Out Safely All our experts mentioned safety and health concerns when starting a post-pregnancy workout. Here are some of the issues they thought were important for new moms: Nursing and Exercise A nursing mother needs about 500 calories more a day than one who isn't nursing. Don't cut calories so much that it impacts that need. Also, everyone should wear a good support bra, but this is especially critical for a nursing mother. Baby Safety When exercising with Baby, be cognizant of his muscular limitations, especially the need for good neck support early on. When exercising outdoors, be sure to use sunscreen (after 6 months of age) or provide shade. Be aware of the temperature. You may be comfortable because you're moving, but if Baby is just sitting in a stroller, it may be too cool for him. Equipment Safety When exercising indoors and using equipment such as treadmills, stationary bikes and weights, be vigilant. Small fingers can be crushed in the belts and under dumbbells.

Fit Mama's Notes 1. Start slowly. 2. Watch for danger signals. 3. Explore several exercise options. 4. Be flexible. 5. Your health is the first priority. 6. Use good safety practices for you and Baby.

Want to see more?

• Gentle Postpartum Fitness: You Can Start Right Away
• Talk about it!
• Families Who Walk Together: Get Fit and Have Fun!
• Teaming Up: Fitness, Fun and Friends Through Play Groups

Post As:
Enter your comment below:
Title
Comment Text
CAPTCHA
Please note that any comments submitted become the property of Disney Family / iParenting and can be edited and posted at our discrection.