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The Most Effective Workouts For New Moms To Get Fit, Trainer Says

Some of them you can do with your baby for fun bonding time.
FACT CHECKED BY Alexa Mellardo

One of the biggest struggles new moms face is making time for everything—especially exercise. For many, it can be a difficult balance between tending to fitness and wellness goals while also spending precious bonding time with your beautiful, sweet newborn. A solution to this is establishing the most effective exercises for new moms that you can easily work into your schedule in order to feel fit, toned, and mentally refreshed.

Of course, it's important to note that before you even begin to think about exercise after you welcome your baby into the world, you should consult with your healthcare professional about the appropriate and absolute safest time for you to pick up a fitness regimen again. According to The American College of Obstetricians and Gynecologists, if you experienced a healthy pregnancy in addition to normal vaginal delivery, you can likely resume solo exercise in as little as a few days after your baby is born.

If you're a new mom who's struggling to find the time to work out, don't fret, because we have you covered. Incorporate the below trainer-approved exercises into your workout routine. Some of them you can do with your baby for fun bonding time the both of you will enjoy, while others can serve as great solo exercise while your baby is napping and you have some time carved out. Next up, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Stroller Lunges

woman in workout attire doing stroller lunges

For this exercise, your baby should be secured safely and cozy in their stroller. You'll first want to fully extend your arms out. Keeping your core tight and chest tall, take a long stride forward, and come all the way down until your back knee touches the ground. Drive through the front heel, and step forward with the other. Do 10 to 15 reps for each leg.

Related: Katie Lee Biegel Shares How She Got Back to Her Pre-Baby Weight

Stroller Jog

woman in workout attire jogs with baby stroller in the winter

Besides performing lunges on a stroller, you can also go for a light jog with your baby while they are in their stroller. Keeping your chest tall and core tight, lean slightly forward, and jog at a comfortable pace that you can maintain. You can start at your local park or around your neighborhood. Find a marker, whether it's a lap or a few blocks, and build up your endurance.

When jogging, you want to be on the balls of your feet and avoid heel striking. You also want to make sure you're wearing just the right shoes. It's important to avoid shoes that don't provide proper arch support, or ones that have too much cushion where you can't firmly plant the balls of your feet when moving.

Walking Lunges

trainer demonstrating walking lunges

This is a great solo exercise to do to get toned and strong. Begin by holding weights of your choice by your side, as shown above. Then, step forward with one leg. Firmly plant your foot, then lower yourself under control until your back knee touches the floor gently. Once your knee touches the floor, walk forward with the other leg and repeat. Do 10 reps on each leg.

Related: Olivia Munn Opens Up About Her 8-Week Struggle With Breastfeeding

Shoulder Press

trainer doing shoulder press with weights

This is another example of a solo exercise for new moms. A way to get in some upper body movement is to do shoulder presses. Hold weights of your choice above your head, and with your chest tall, glutes squeezed, and core tight, press them up into the air, then lower under control. Repeat for 10 to 15 reps. Listen to your body, and do these at the pace that works best for you.

For more…

woman in workout attire with new baby in stroller

For more Mind + Body inspo, check out "Plogging" Will Be Your New Favorite Exercise To Do Outdoors and Jennifer Lopez's Workout Wednesday Video Shows How She's So Fit At 52 next.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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