Is learning your growing baby the only kind of strength training you do? Try these weight training exercises for new moms to help you tone problem areas and get beyond the comfort of your bedroom.
Targets: legs, butt, core, pelvic floor
Ligaments can still be quite loose for up to 6 months after birth, so exercises that specialize in good alignment and control will help reduce the risk of injury, such as low back pain. The bridge will increase the strength of the lower body, including the pelvic floor.
Lie face down on a flat surface, with your knees bent, your feet flat on the floor, and your arms relaxed at your sides. Slowly lift your hips (push your heels) and articulate your spine toward the ceiling. In the highest movement, your knees, hips, and shoulders should all be in a perfect line. While holding the bridge, squeeze your butt hard for 30 seconds and tighten your pelvic floor muscles at the same time. Relax, then slowly go back to the beginning. Complete 2-3 sets of 10-15 reps.
Targets: the back of arms and shoulders.
Having a sturdy upper body is important for lifting, holding, and handling your baby and each of her equipment (think strollers, car seats, bags, etc.).
Place your hands outside your thighs on the seat and sit on the edge of a sturdy chair. Step forward with your feet until your buttocks just clear the chair. Make sure the legs are at a 90-degree angle. Slowly bend your arms and lower your buttocks while remaining seated on the chair’s edge. To return to the beginning, press through the base of your hands and repeat. Completing 2-3 sets of 10-15 reps is a good idea.
Side Plank Modified
Targets: side abs, lower back, deep abdominal muscles
Your core is likely to weaken after delivery, so it’s important to slowly build your strength and put your muscles back together. The modified side plank is ideal, as there is no downward or outward pressure like in traditional abdominal exercises.
Lie on your side with your elbow directly below your shoulder, your knees bent, and your feet slightly behind you. Press through your elbow and lift your hips to interact with your core. Hold for 30 to 60 seconds. Rest and repeat on the other side. Complete 2-3 sets on all sides.
Targets: lower back, deep abdominal muscles, glutes
Low back pain can be common during pregnancy and should return when you start lifting and holding your baby every day. This movement improves balance, coordination, and strength, ensuring that all core muscles are engaged to keep the spine stable during daily activities such as walking, lifting, and carrying.
Begin with your hands under your shoulders and knees under your hips in a four-point kneeling position. Extend the right arm and left leg slowly until they are completely extended. At all times, keep your abdominal muscles engaged and your pelvis steady. Return to the beginning. Rep the process on the other hand. On each hand, complete 2-3 sets of 10-15 reps.
Plié Squat With Calf Raise
Targets: glutes, inner/outer thighs, calves
This feel-good exercise targets the problem areas most new moms want to focus on: the butt, inner and outer thighs, and calves in a safe and effective way.
Place your feet slightly wider than hip-distance with your recognized toes at a 45-degree angle. Imagine that you are sliding against a wall as you lower yourself into a plié squat. Squeeze your heels to lift the copy. At the peak of the movement, stand on your toes to lift your calf. Lower your heels and repeat. Complete 2-3 sets of 10-15 reps.
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