I hear this time and time again: “I struggle to lose weight and I don’t feel good in my bathing suit, especially now after having a baby.”
I understand the struggle, and after having 4 kids I know what happens to a woman’s body after pregnancy. The extra baby weight lingers and your clothes just don’t fit the same. It’s hard to get out the door because your confidence is shot.
But mama, I’m here to tell you that you can lose the baby weight and you can regain your confidence back. Let’s dive deep into the 3 things you can start doing that will help you lose weight, improve your core strength and require little to no effort.
If you are ready for a change, do these three things that will help you lose weight and have a stronger core during your postpartum recovery.
1. Engage Your Core With Breathing Exercises
this is the best thing you can do for your mental health, your physical health and your emotional health. This is not a common exercise you see new moms doing, but this is definitely the first exercise I recommend to all postpartum moms when it comes to the first 6 week postpartum recovery phase.
I want you to do the box breathing method. A box has 4 sides, and for each side of the box you will be doing a certain thing. You will first breath in for 4 seconds, then hold your breath for 4 seconds, then breath out for 4 seconds and then hold your breath for 4 seconds. Each step is for each side of the box. Practice that exercise throughout the day to improve your breathing.
2. High Speed Walking with Good Posture
If you are walking and slouched over while you are walking, you are completely ignoring your core. However, if you are walking and holding an upright posture, your core is being activated. You end up engaging the muscles for longer periods of time while walking which improves your endurance. Walking is a great way to engage your core and improve your posture if done correctly. Squeeze your shoulder blades together and keep your chin lifted high, yet still comfortable.
Start doing some speed walking while pushing your baby in the stroller. Walk for about 10 minutes to start and work your way up to 30-40 minutes. Find some hills, and you will definitely be engaging the core during your walk.
3. Strategic Core Exercises
Performing deep inner core exercises is the best way to help lose the baby weight and get rid of the postpartum pooch. These deep inner core exercises are by far my favorite way to engage the core early on postpartum.
I teach new moms to perform abdominal bracing as the first exercise postpartum. To learn how to perform this exercise correctly, watch my free training, Postpartum Abs 101, in which I teach you how to perform your first week of ab exercises in less than 2 minutes a day.
Your Weight Loss Journey is Unique To You
Remember, losing weight postpartum is different for everyone. You have to take into consideration the amount of weight you gained during pregnancy, your genetics, and your recovery timeline. Try to avoid getting discouraged and focus on the simple steps you can take every day in the right direction. If you want to learn more about postpartum weight loss, continue reading about how you can maintain your milk supply while trying to lose weight.
Keep Smiling,
Jena
Before you go, be sure to watch the free workshop!
This free workshop is for you if you want to strengthen your core postpartum in just 2 minutes a day.
It will teach you how to get started with your first postpartum ab workout using the #1 physical therapy exercise recommended for new moms, which is the safest and quickest way to recovery!
This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
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