This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
I’m finally getting this post up! Things with two toddlers and a newborn are more than busy. Its a straight-up balancing act. I’m chasing a naked two-year-old around with the newborn in one arm, a stuffed red dog under my other arm, a sippy cup in one hand and a diaper in the other. Total chaos. At other times, I’m sitting on the couch staring off, while ALL THREE BOYS ARE SLEEPING. I’m afraid to move. I know it won’t last…or will it? What should I do? What do I need to do? I had a list of things somewhere didn’t I???! My mother-in-law also just arrived, who is absolutely fabulous. She is the sweetest version of Paula Dean, cooking and all. This leaves very little time for any sort of post-partum fitness. The key is to choose very wisely what you do in the very few moments you have. That’s what I’ve learned works. Honestly, I can’t waste my time, so I do exercises that I know are gonna get the job done – fast. I want my tummy to hurry up and get back to where it was, and my booty to stop sagging and start popping. So, here’s what I do before the 6 week mark. Its not really a “workout,” its more of a maintenance fitness routine to help keep me from being totally jelly at the gym. Oh yeah, and here’s my real postpartum pooch at #3weeks. Its still there, loose skin and all.
This is my 3-week-postpartum belly, and I’ve recently wrote a post on how I lost all the baby weight by six weeks, and also the honest way to lose the pooch after babies. Super helpful tips when you are working on losing the baby weight!
- Front-Pack Squats: I wear the baby a lot. So, I just start squatting away. I go for a minimum of 50. Yesterday I did 100 squats. It works so many muscles in one move, and you have a little extra weight from the baby, so its perfect. Squats use more muscles per move, so they get your heart rate up a bit as well. If 50 is easy, go for 150. If 50 sounds ludicrous, start with increments of 25. It all depends on the delivery you had and your fitness pre-birth. Feel your body out on the number of squats to do, then do it every day.
- Protein Powder: I wrote a long post on the cleanest protein powder I love for postpartum and breastfeeding. My favorite is the Ora Organics and it really helps me stay full, get something sweet and get a lot of super clean, organic nutrients in quickly. For busy moms, it’s such a helpful method of making sure your body is getting the nutrition it needs! Big help when it comes to my fitness routine. If you want more information on protein powders, I talk about some of my favorites for breastfeeding moms, as well as how to choose the right protein powder to get you started!
- Pe;vic Tilts with Kegels: This is super important to healing your body. Lie on your back, knees bent about shoulder-width apart. First, keep your spine in neutral position. You can tell you are in neutral position by placing your hands in a triangle shape on top of your hip bones and pubic bone area. Your pointer fingers come together at your pubic bone, and your thumbs touch in the middle of your hip bones. This triangle should be level. Not tilted up or down. Keep your hands there. Breath in, then as you exhale ONLY engage your pelvic floor (which basically just feels like your vagina). Squeeze and hold as long as you can without sucking in more air. Kegels should ONLY EVER be done on an exhale. Very important because those muscles are connected to your diaphragm. Do 10 of these, then move into a pelvic tilt, which is where you start with a kegel, then pull your abs in and tilt your pelvis up. DO NOT USE YOUR GLUTES! This is only for repairing and strengthening your pelvic floor and core.
- Kitchen Lunges: I don’t know why, but I do more lunges when I lunge around the kitchen. I usually have the front pack on, I can wipe down the counters while I do it, and I feel like I’m going somewhere. We have an island that I go around. Maybe you can go the length of your kitchen? The goal is about 12 lunges per side, each set. Do a set three times. Baby or not, that’s about as many as I do. Lunges also work a good amount of muscles at once, so it helps give your heart a boost, and you get more bang for your lunge buck.
- Booty Activation: I found a great video by Lyzabeth Lopez that covers flexing your behind. I actually like a lot of her videos, so I recommend checking her out. She’s worked with Khloe Kardashian, and she offers a lot of great information. Check out the video below and you can start now!
- Aaptiv App: I am just signing up for their free trial, and I wish I had this sooner in my postpartum fitness journey. It is a great way to “do a workout class” without ever going anywhere, and it really is like a personal trainer in your ear. I recommend it because there are all sorts of beginner classes, that are just perfect for postpartum mamas just getting back into moving around. I will be writing a full review on it later this month, so stay tuned for that!
I also do some Pilates work here and there in the midst of these other moves. It depends on how much time I have. I try to do this Pilates video a few times a week! Who doesn’t love Blogilates? She actually came to Seattle a few months ago too, and I should’ve went, but of course I’m a mom, and attempting to go anywhere by myself is like orchestrating circus animals.
I will be launching a very specialized program for postpartum mamas looking to heal, nourish and regain their strength.I really struggled healing after my first child, and even went through pelvic floor physical therapy for weeks to manage scar tissue that developed from tearing. I have experience studying nutrition, physical therapy and I taught Pilates, so I’ve put together a program I wish I would’ve followed from the beginning.
A program that first heals your body through specialized movements and nourishing foods. Foods are so essential to your body finding the nutrients it needs to put itself back together again. Your postpartum body needs special care in the first 4-6 weeks where you focus on regaining strength and properly fueling your body for breastfeeding.
This program then moves you into gaining physical fitness back. I will never forget the first time I tried to go for a run around 12 weeks postpartum after my first baby. I didn’t do any strength work, so I was literally jelly. I had lost all my extra fat and my previous muscle. So depressing. I was barely able to start gaining it back before I got pregnant and sick again with my second. I’ve learned so much on maintaining muscle postpartum through a unique diet and Pilates routines. I walk you through all of this too!
Lastly, I take you into a fitness and nutrition program to get your body back. This amps up your fitness routine into HIIT workouts, strength workouts and cardio to help you melt off those last pounds. I also walk you through proper food intake to encourage a healthy milk supply, while still burning extra fat as fuel. There is a very fine line to do this, but don’t worry, I’ve done it three times!!
I’m working on my edits to launch this program as soon as possible. I want it to be affordable, so all moms can heal there bodies and skip all the trouble I experienced. I didn’t realize, even with all my knowledge and training, how non-negotiable healing your postpartum body is before working on losing the weight.