Toned shoulders gives the appearance of a smaller waist. Try these simple exercises to strengthen, tone, and define your shoulders. Stand with your feet shoulder width apart. Slightly bend your knees, tuck your pelvis under, and keep your back straight. Hold 2-3 lb. weights in front of your upper thighs. With straight arms bring them both up at the same time lifting them no higher than shoulder height (i.e., your arms should be parallel to the ground). Do 15-20 reps. With your stance in the same position as the first exercise, start with your arms at your sides. At the same time lift both arms out to the side no higher than shoulder height. Do 15-20 reps. Work up to 2-3 sets of each exercise.
Did you know that you can tone your abs while you’re pregnant without doing harmful situps? Try this simple pregnancy exercise to tone your tummy.
Standing lift your left leg and touch your heal with your right hand. Repeat 15-20 reps then switch sides (i.e. left hand to right heal). Work up to 3 sets on each leg.
Benefits: Tones your waist and inner thighs
The most frequently asked question I have by moms is how to lose the baby bulge. I highly recommend boosting your cardio, meaning get your heart rate up and break a sweat. When you increase your cardio and get your heart rate up you will burn more calories. A great exercise to get your hear rate up is kickboxing. Another benefit of kickboxing is it tones your waist, thighs, hips and buttocks. For indoor workouts check out my postnatal DVD’s “Stroller Workout for Moms” and “Total Body Toning” - they both have kickboxing. For a direct link click here: http://fitbysara.com/products.php
If you’re looking to lose weight afer having a baby, climb stairs! Stairs will increase your heart rate, tone your thighs and buttocks and help you lose weight. Here’s a simple routine: Powerwalk for 10 min., climb a staircase of 40-50 steps up and down a total of 10 times. Alternate between the powerwalk and the stairs for a total of 30-40 min.. You’ll feel the burn and you’ll love the results!
When you’re pregnant you’re likely to feel changes in your emotions because of all the hormones in your body. To cope with irritablity I highly recommend connecting with yourself and your baby through the yoga breath. Here’s how you do it: Get in a comfortable seated position, you may place pillows underneath your buttocks, or be seated in a chair. Place one hand on your heart center and the other on your belly. Inhale and exhale through your nose. As you inhale feel the love you have for your baby, and as you exhale connect the love at your heart to your baby. Repeat the breath 15-20 times. Slowly bring your awareness back into your space and open your eyes.
Many moms experience a range of emotions after having a baby. Some moms experience deep sadness while others experience elation. The emotions you are experiencing is due to the influx of hormones in your body after giving birth. A key to dealing with your emotions is to gain a network of supportive moms. When you have other women to talk too, you will feel you are not alone, many of your thoughts and feelings are shared. I started a group for pregnant women and new moms on facebook. Please feel free to visit and or join: http://www.facebook.com/group.php?gid=2385934019 . If however you are experiencing severe depression please visit your doctor.
Here’s a simple prenatal exercise you can do at home to tone your buttocks. Face the back of a chair. Hold onto the top of the chair. Extend one leg straight back and point your toe. Inhale then exhale lift your leg up. As you lift your leg up, keep your leg as straight as possible, and tighten your buttocks at the top of the lift. Inhale bring your toe back towards the floor. Repeat 20 times, mixed with 10 quick pulses, back to 20 slow reps. Repeat the exercise on the other side. Work up to 2-3 sets of the complete set on each side.
If you want to lose weight, I highly recommend that you exercise with your children. Put on good music and dance! Or do running races (kids love that!). When you exercise with your children you will lose weight, connect with them, and you are a great role model.
If you want to keep your thighs in good shape while you’re pregnant do pilee squats. For beginners, hold onto a chair with one hand and turn sideways. Place your feet approximately 4 feet apart with your toes slightly foward. Inhale pilee squat with your knees right over your ankles (make sure your knees never go over your toes) exhale come back to standing. Work up to 2-3 sets of 10 slow squats, 10 quick pulse, 10 slow. For intermediate to advanced exercisers do the same exercise as above while holding onto a 8-10 lb. weight. Simply extend your arms down toward the ground while holding onto the weight and pilee squat.
So many new moms complain about weight they’ve gained and state, “I don’t have time to workout” or “I can’t afford a gym membership”. All you need are a good pair of walking shoes!! Your baby will most likely enjoy being pushed in a stroller, or being carried in a baby carrier such as the baby bjorn. So stop the excuses and schedule exercise as part of your day! Make it a habbit and you’ll look and feel so much better.
