Losing the Dreaded Baby Weight

A couple of things I need to point out. All the pictures here of the workout were taken at the lovely Smash Studios my wonderful home gym.

My cute workout attire is from Fabletics and I am not in any form or fashion a doctor or equipped to give medical advice so please consult with a real life one first especially pre and postpartum.

This is a very popular topic among women (even those who don’t want to admit it.) I am one of those women as much as I’d hate to admit it’s important to me.

During my pregnancy I had the insecurities that come with it. Especially being 35 where they classify you as a geriatric pregnancy, seriously I’m not making that up. Anyway I wondered what the heck my body would end up looking like after. Would I gain a ton of weight? Would I have a ton of stretch marks? Would I be attractive to my partner anymore? Would I be able to do all the things I worked so hard for years to be able to do before? There was constant self doubt running through my brain and I couldn’t seem to stop it.

As someone who tries to empower women and help them be strong I should probably figure out why I didn’t have a better hold on that but that is for another time. I am happy to say I am in a really good place now and I would like to tell you how I did it.

This is me as of today. Weight is at pre baby and I am not even six weeks out and was there within three weeks out. Please know that this is not par for the course for me. With my other two it took closer to a year on average with a lot of hard work.

One of the biggest differences between the two was how I lived when I was pregnant. Seriously if you take nothing else from this please remember that. My first two pregnancies I was out of shape, not nearly active enough and ate whatever and I mean whatever I want. Yes, it’s fun to take advantage of this time and say you are “eating for two” but trust me you will have to pay the piper at some point. There are exceptions to the rule just like anything else and the women who can eat what they want and stay fit and trim but I am nowhere near that so I have to be very conscious of my actions.

I didn’t do anything crazy. I was very active before I got pregnant so I tried to stay on the course as much as I could. By the time I was 5-6 months my ability to do 75% of the aerial stuff I had done before was gone so I substituted it for stuff I could do. I will lay out a workout that worked for me during and getting back into exercise after pregnancy.

You may be curious about diet too. I obviously did not diet during pregnancy however I did do a couple of things.

  1. I didn’t use it as an excuse to “eat for two” by any stretch of the imagination. As a matter of fact, since I had been so active before I ate at about the same rate to make up in the lowering of the activity level and that seemed to work great.
  2. I stayed away from sweets, not because I don’t love them but because I had killer and I mean killer heartburn so I didn’t really have a choice. Sweets made me miserable so it made it easy to say no. Hopefully that is not the case for you but just make sure you are aware of how much you eat and try not to overdo it.
  3. I tried to make healthy choices. Very simple but very important. The healthier options usually keep you fuller longer and help with your energy levels so choose them!

There you have it. Common sense stuff but a lot of people forget to do them myself included.

I have to point out, I really really really think that my specific aerial lifestyle is a big part of me losing the weight so quickly. What we do is a lot of bodyweight stuff that takes a lot of strength so my body just works well. Even when I have had to make changes to my lifestyle it stays working that way because of aerial fitness. Trust me if it’s something you have thought about doing you won’t regret it.

This workout, as I said before is very similar to what I would do during my pregnancy to nine months and what I am doing now after starting at six weeks postpartum.

  1. Dynamic warm-ups. I just love these. If jumping is too much for you do versions of these standing.
Butt Kicks 30 seconds to one minute
High Knees 30 seconds to 1 minute

Next do some static stretching. Our gym focuses and requires a lot of flexibility work so I am always doing these and wanted to include them.

I’m not going to specify on stretching. Just do what you are comfortable doing and do enough so that you are warm and avoid pulling any muscles.

Next is the actual workout. I want you to run through it twice and that is it! Nothing too crazy or complicated here! Just do it with awareness, use your breath, hold exercises to make them work better and always use good form!

Squats. I am a weirdo and actually love them. I am not going to go deep into squats here because there is a loooot to them. When I went to school for pt we spent a lot of time just on squats and lunges so I am going to trust you have good form or someone who can help you.
I prefer higher reps for lower body stuff so start with 15 and go up from there as you get more comfortable.

Lunges. Very similar to squats in that they care complicated at first but great lower body workout and start with 15 on each leg.
Kick backs. 15 each leg. Squeeze glutes whole time. Chest up shoulders back and keep your balance, these are great for your glutes!
Shoulder rolls. Make circles with your arms. 30 seconds forward then 30 seconds reverse.
Hanging shrugs. Find anything that you can comfortably hang from and keep butt in abs tight, body straight and shrug your shoulders! Start with 8-10 of these. These are a little advanced so you can also do these by simply holding dumbbells and shrugging!
Rows. They can be done many different ways at many different angles. I am pictured doing them with dumbbells at just a slight angle. Start with 10-12 of these.
Bicep curls, 10-12 each arm. Please try not to swing when doing these.
Last but not least, shoulder presses. Start with elbow at 90 degree angle then straighten arm. 10 on each side.

There you have it. A good little workout to keep you fit then get you started without the intimidation. You’ll notice I didn’t put core or “ab” exercises in there. This is because you are using these in other exercises. When you are able to do so squeeze them throughout to keep them active and I feel that is plenty.

What do you think? Please comment any feedback or questions you have. I hope it helps, please let me know if it does and enjoy those babies you worked hard for! They’re worth it.

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