After having a baby, many new moms find that they all of a sudden don't have time to make it to the gym anymore. This sounds all too familiar to you, doesn't it? Well, fret no more, there are many different exercises that you can do right from the comfort of your home (you know, when baby naps), and the best part is... drumroll please... you don't even need weights! In this article, we will go over some strength training without weights moves for your lower body, upper body and abdominals. OK, let's get started.
Important: Please make sure that you have permission from your doctor before beginning any kind of exercise routine. Also always make sure that you are properly warmed up with some light cardio and stretching before you begin your strength workout.
1. Strength Training Without Weights For Lower Body
Lunges: To do a lunge properly, begin by standing up straight, with abs tucked in. Step your right leg forward with legs far enough apart so that when you bend the front (right) knee, your knee is in one straight line with your ankle (it shouldn't go further than that). To do the exercise, lower your hips towards the floor, bending both knees so that the right one is at a 90 degree angle, then push yourself up again, pushing through your right heel. Repeat, doing as many as you can (challenge yourself). Switch to left leg. Note: If you are problems with balancing while doing this exercise, lightly hold onto a chair.
Squats: Standing with your legs shoulder-width apart, hold your arms straight out in front of you (to help with your balance). Start to sit back, bending your knees, like you are about to sit in a chair, with your hips going as far back and down as you can. Your knees should be in one straight line with your ankles, never going past your toes. Try to keep your weight in your heels. Push yourself back up to the start position. Repeat.
Bridge: Laying on your back, with your hands laying straight at your sides, bend your knees so that your feet are flat on the floor. Pressing into your heels, raise your hips up towards the ceiling while squeezing your glutes. Hold. Lower back to starting position. Repeat.
2. Strength Training Without Weights For Upper Body
Tricep Dips: Grab a chair, stool or bench. Start by sitting on your chair, placing your hands on each side of your legs, fingers facing forwards, legs bent with feet on the floor in front of you. Move your hips forward so that they are off the chair, right in front of it. Begin to bend your elbows, making sure that they are pointing out behind you and move your hips down towards the floor. Push back up with your hands to the starting position. Repeat.
Arm Circles: To begin, stand tall and extend your arms straight out to your sides, so that they are in one straight line from your shoulders. Start making small circles forwards with both arms at the same time, doing as many as you can. Repeat, making backward circles.
Bicep Curls: You will need a towel (or a resistance band if you have one) for this exercise. Step on one end of the towel with your right foot, holding the other end in your right hand, palm facing forward. Bending your right arm up, pull on the towel until you feel a good resistance. Hold for about 20-30 seconds. Release. Repeat. Perform the same amount of reps on your left arm.
3. Strength Training Without Weights For Abdominals
Elbow Plank: To do this exercise, begin on your stomach, elbows on the floor, directly beneath your shoulders. While tightening your abs, push yourself up onto your elbows so that your legs are straight out behind you and you're on the balls of your feet. Your body should be in one straight line, without your hips or tummy sagging in the middle, and without your hips going too high up in the air. Hold position for as long as you can, keeping your abs tight, with the goal of working up to about a minute. Repeat (approximately 3 times).
Standing Knee/Elbow Crunch: Standing tall, extend your right arm straight up in the air while preparing to lift your left leg. While staying standing tall, with your abs contracted, bend in your left knee and your right elbow until they connect with each other. Return to start position. Repeat. Switch leg and arm and repeat.
Bicycle: This move is a classic, and we keep it around for a reason... it works. Start with laying on your back, hands behind your head for support, knees pulled in to your chest. Lift your shoulder blades off the floor, keeping one leg straight in the air (parallel to the floor), and twist your shoulder and elbow towards your bent knee, drawing that knee in. Twist the other way and repeat.
4. Strength Training Without Weights For the Whole Body
Swimming: Swimming is great for strength because of the resistance that the water gives you. You can even do water aerobics classes at your local pool, or just do your own exercises under the water such as punches and moving your arms back and forth several times. For your legs, walk or jog in the water. Swimming makes a great post pregnancy workout.
Yoga: Many people think of yoga as a relaxation type of workout, but in reality it is a great toning workout for your entire body. The best part? You are using "built-in" weight... your body's own weight. There are many different yoga workout DVDs out there, so try one out.
As we discussed, strength training without weights can be done, and there are many more exercise moves out there that you can do besides these. You don't need to have an expensive gym membership to get a good workout. Whether you are at home while watching t.v., at work, or travelling, these moves can always be done. Combine these with regular cardio workouts and good nutrition, and you will see your post pregnancy body transform to slim and trim.
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