Take it Off Tuesday: Week 3 "Take off that Baby Weight"

Take it Off Tuesday: Week 3 "Take off that Baby Weight"

This week on Take it Off Tuesday, personal trainer Shawn Taylor helps new moms trying to lose that "baby weight."  Here is his plan you can print out to help you "get fit!"  Good Luck.

From Shawn Taylor:

Let me be one of the first to congratulate you on your new arrival!  Prior to getting started or back into fitness, I strongly recommend a medical clearance from your physician
First and foremost, take it slow.  Ease back into things.  Let's begin with a stretching routine.  Your benefits include increase:
  • Calorie burn
  • range of motion
  • coordination
  • blood circulation
  • reduction in muscular tension*
  • endorphin release
20 to 30 minutes of daily focused stretching will significantly lower your stress.  Additionally, it will may lower the stress hormone cortisol, which is linked to the difficulty in decreasing abdominal fat.  When stretching, always keep an open chest and a neutral spine.  Take deep cleansing breaths and empty the mind of negative mental chatter and practice #5 do's (getting a grip, on those senses!).
Heartland's Fitness Guy stretching regimen

Exercise

Type of stretch

Hold time

Standing hamstring stretch

Static

20 seconds

Standing oblique stretch

static

20

Calf stretch

Static

20

Lunge stretch

Ballistic

30

Twisting Lunge stretch

Ballistic

30

Upright trunk twist

Ballistic

30

Bent trunk twist

ballistic

30

Cat (with or without swiss ball)

static

20

Cobra (with or without swiss ball) 

Static

20

Bent leg hurdle stretch

Static

20

Standing quad stretch

Static

30

Deep plie' stance

ballistic

30

Secondly, new moms want to return back to that pre-pregnant weight and jean size.  One of the fastest ways to supercharge your calorie burn is to add a plie squat or slight knee bend to curls and shoulder exercises. 
Example:
Squat and DB curl
Squat and shoulder press
Prefer to focus on that lower body?  Try my glutes and thigh routine!

Glutes&Thigh

  

#of Repetitions 16

Plie' squat

Lunge

X-over step

Lunge

X-over step

Butterflies

X-over step

Butterflies

Plie' squat

Butterflies(1 leg @ a time)

Plie' squat

Lunge

2 bonus exercises: the kneeling leg raise and lateral knee raise.  Be mindful and moderate in the speed of these exercises and your body WILL return to pre-pregnant weight shortly thereafter!  Stay focused on each of these exercises and always remember #5 of the don'ts. 
This is the Heartland's Fitness Guy and I'll see you next week!

E-mail any fitness question to Shawn at fitnessguy@kfvs12.com.