Today I am 3 weeks post partum from having my daughter. Prior to becoming pregnant I was on a mission to get to my goal weight and goal fitness level. I was working out several days a week, and had recently shed about 30 pounds. During the course of my pregnancy, I gained about 20 – 25 pounds. By 8 days post partum I’d lost all that weight and was back to where I began 10 months ago. Now, here I sit, with about 20 – 25 pounds to go until my ultimate goal weight. But the main challenge is that I want to get back in shape. I want to be able to run again. I want to tone up. Thus begins Operation Fit Mama!
I plan on working out 3 – 4 times a week. For now, I will skip the gym and workout from home. I am currently breastfeeding exclusively and have not purchased a pump yet, so I am tied to my daughter. I plan on focusing on my arms, legs, and stomach in my workouts. I will change up my workouts so I do not over work certain muscle groups. All of these exercises are great for new moms, as they aren’t time consuming and can be done in quick sets throughout the day. You do not have to dedicate a full hour or two of working out at once.
Workout A will consist of the following workouts. First will be three sets of ten of the “wood chopper”, which works shoulders, abs, glutes, hamstrings and quads. With a dumbbell (I will start with 5 lbs.) you stand with your feet shoulder width apart. Let the dumbbell hang naturally in front of your thighs. Squat down until your knees are bent about 90 degrees. Keeping your elbows slightly bent, brace your abs and press up to standing, swinging the dumbbell up until it’s directly overhead. Lower the dumbbell back toward the floor. Next, will be three sets of three lunges. I will start without weights on this one. Next will be the “waist whittler”, which works abs, obliques, and legs. You lie on your side, legs stacked, head resting on your arm. Place your other hang on the floor in front of your torso. Keeping hips stacked, legs together, engage abs and raise legs about 12 inches off floor. I will do four sets of fifteen of this exercise. Last in this routine is “sitting tight” which works shoulders, biceps, butt, and thighs. You squat with your back against the wall, feet hip-width apart, thighs almost parallel to the floor, a weight in each hand. Maintain contact with the wall as you curl the weight up toward your shoulder, palm facing in. Lower arm, repeat with other arm. I will do four sets of fifteen of this exercise as well.
Workout B will consist of lunges, waist whittler, sitting tight, and a new exercise, the “Thruster”. With this exercise you hold a pair of dumbbells just above your shoulders. Bend your knees into a squat, with your thighs parallel to the floor. Then push yourself up, pressing the weights straight up as you stand. Pause. Then lower the weights to your shoulders. I will do three sets of ten.
Workout C will consist of lunges, waist whittler, sitting tight, and lastly, the “pushup row with core hold.” You get into a pushup position with your arms straight and your hands resting on dumbbells, feet slightly wider than hip-width apart. Brace your abs as you pull one dumbbell toward your body until your elbow is above your back. Pause, then slowly return the weight to the floor and repeat with the other arm. I will do three sets of ten of this exercise as well.
My goal is to tone up over the coming months and get in the best shape of my life. After all, I have so much more to live for and be healthy for. I have the most beautiful baby girl. I want to not only be healthy myself so I can enjoy as much time with her as possible, but I also want to teach her to be a healthy woman. Updates on my progress to follow.