Hi Moms! Autumn here from Tailored Fitness back this week to help us tackle our next trouble spot, the Butt, with a baby-wearing workout you’ll love. If you missed our first post about how to tone the tummy, you can check it out here.
There are 3 changes that occur during pregnancy that affect our backsides:
It is completely normal to gain weight in places other than your belly during pregnancy. It’s part of the way your body makes sure you have enough nourishment for the growing baby. You may have noticed that as your front was getting larger (aka: breasts and belly) that your backside was getting larger too (aka: your butt). I like to think of it as the good Lord’s way of making sure we don’t fall over!
Towards the end of pregnancy, the weight of your growing belly makes it much harder to exercise and to build up the intensity necessary to maintain muscle tone. We end up losing much of our muscle tone, especially in our glutes!
There are also some crazy postural changes that occur during pregnancy, such as your pelvis tilting forward. This causes the muscles on the backs of your legs (your glutes and hamstrings) to stretch and in turn lose some of their strength.
So to get your derriere back where it belongs after pregnancy, it takes the same 3 things we talked about last week:
Combine this plan with your healthy eating and your tummy toning workout from last week and you will be well on your way to your pre-baby body (or an even better one)! As with any exercise plan, be sure to get your doctor’s clearance before starting any activity.
Put your baby in the Ergobaby carrier and find a set of stairs you can climb. If you don’t have any at your house or in your apartment complex, look for a nearby office building or park that has some you can use. Chances are they will be empty. To warm up, walk up and down the stairs for 2 minutes. Be sure to be near the handrails in case you lose your balance. It’s harder to see your toes when wearing your baby, although you may be used to that from being pregnant!
To get your heart rate up, alternate between 1 minute of quick stair climbing (of course safety is #1, so only go as quickly as you feel comfortable, it won’t take much to get your heart rate up) and 1 minute of slow start climbing with a glute squeeze after each step. The photo shows a glute squeeze, but basically as you step up on a stair, lift your back leg straight behind you and squeeze your glute! Keep alternating for a total of 5 minutes.
Keep that baby in your carrier for these strength exercises.
Finish by stretching as your baby lies nearby on the floor. Also, be sure to drink lots of water throughout the day.
If you are looking for more ideas for how to tone your glutes with your baby in your Ergobaby baby carrier, check out this lower body strength video.
Be sure to check back next week as we tackle our final trouble spot: arms!
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Please use caution when attempting any of the carries, exercise or activities highlighted on this blog, social media or any other content channels. Please use common sense and caution when using a baby carrier. You should consult a physician before starting any diet or exercise program. For more information, see our disclaimer.
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