New Mum home workouts. How to shape up after a baby

As you all know, I’m a real gym bunny. I worked out throughout my whole pregnancy and was even in my local Virgin Active the very morning I was induced. It’s certainly helped me whip back into shape since having Lacie, although I do still have a lot of work to do. My muscle tone just completely disappeared during pregnancy, despite lifting weights four times a week!

That said, Lacie is now eight weeks and although I’m not ready to leave her in the gym creche just yet, I have been sneaking in some short home workouts whilst she sleeps. Just 30 minutes here and there is enough to get those endorphins flowing and make me feel happy that I’m starting to work towards my goals again.

Here’s just one workout I’ve been doing in my lounge. I always thought I would hate working out at home but actually I’ve been really enjoying it. I simply put on a TV programme that I’ve been itching to watch, grab my dumbbells and resistance band and off I go.
It’s true that your priorities really do change once you have a beautiful baby – it’s no longer about you. However, it is important that you do take some time out and with home workouts that means you still get to spend time with your baby, whilst doing something positive for yourself.

As Chrissi Delapperal, a Personal Training Manager at Virgin Active and mum of one says, “The pressure of being a ‘super mum’ whilst trying to balance various commitments with family life means that exercise can fall way down on our priority list.”

Here’s Chrissi’s top six exercises that could be done at home in the living room, kitchen or bedroom – it’s a great workout and will wake up those muscles again. Enjoy 🙂

1. Tricep dips x 15
“Tricep dips will make you look at your sofa or armchair in a totally new light, as they make the perfect apparatus for tricep dips. Sit on the edge of the seat, with hands resting either side of your hips, fingers forward. Lift up your body and shuffle your feet away from the sofa. Now bend your elbows, gently lowering your hips towards the floor, hold for two seconds, and raise body up again.

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2. Push ups x 10
“Use your sofa to perfect the art of the push up. Start with incline pushups, with your hands on the seat and feet on the floor. This makes pushups easier and is a great way to get used to this type of exercise. Once you feel you have mastered the move, you can graduate to decline pushups with your feet on the seat and hands on the floor. Be careful to keep your back straight, and don’t let your hips sag.

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3. Bicep curls  x 15
“You can grab any piece of kitchen equipment to do some quick and easy bicep curls. Use a tin can, bottle or saucepan – whatever feels the right weight for you. Standing with legs shoulder-width apart, hold your chosen weight by your side with your palm facing away from you. Bend your arm at the elbow and bring the weight up to your shoulder.
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4. Squats x 15
“Squats are a brilliant exercise to master, they work your bum, legs and core. Stand with feet shoulder-width apart and slowly bend your knees, lowering your body. Squat down as low as you can, keeping your head and chest high and shoulders relaxed. Hold for a second and then straighten legs to stand up.”

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5. Stomach crunches x 10
“Doing stomach crunches on your mattress will actually force those abs to work harder to stabilise yourself. Lying on your back, bend your knees and put your hands behind your head. Use your abs (NOT your neck muscles) to lift your torso off the bed, and release.

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6. Star jumps x 15
“Jump out of bed and start your day with some star jumps. This childhood throwback will not only put a smile on your face, it will also work A LOT of muscles, including your quadriceps, hamstrings, gluts, abs, biceps, triceps, and obliques. Standing with feet shoulder-width apart, bend your knees into a squat position and jump vertically as high as you can. While jumping, extend legs and arms out to your sides, into a star shape. Land with arms by your sides and knees bent.

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I tend to do these moves as a circuit, starting with the first move and then doing the second move as soon as I can after I’ve finished all 15 reps. I’ll then work through the 6 moves, rest for two to three minutes and repeat the circuit again. If Lacie sleeps long enough I’ll do three circuits before having a quick stretch and a recovery snack of an apple with almond butter or a Slender Blend Protein smoothie with a banana. I’ll aim to do this every other day and walk on the other days.

As always, please check with your doctor before exercising. I had to wait eight weeks until I was physically and mentally ready to exercise again. I really didn’t want to sabotage my recovery so make sure you listen to your body.

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One thought on “New Mum home workouts. How to shape up after a baby

  1. Pingback: Slender Blend Super Smoothie | Lucy & The Bump

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