Trying to get in shape after a pregnancy? Stay away from the fixed routines; the key is a dynamic workout schedule. Follow this simple guide and you’ll soon be back to feeling and looking your best.
As a new mom it can be difficult to schedule workouts in advance. You never know what might come up, and having to skip the workout that you had planned can be discouraging. So don’t be too hard on yourself – change of plans doesn’t equal failure. Stay away from scheduled gym classes for now, and stick to flexible home workouts that you can sneak in whenever they suit you.
The 7 minute workout
So what types of workouts should you be doing? We recommend combining cardio with strength to increase both the variety and effectiveness of your training.
Our app Seven has tons of quick premade workouts that you can do from home and without any equipment. They’re only 7 minutes long, which makes them perfect to do while your little one is napping. Start with one circuit of the Full Body workout a day, and work your way up to as many circuits as you have time and energy for. As you progress, we recommend trying Core. This workout focuses on rebuilding and strengthening your abs and lower back muscles.
While you can train both strength and cardio within Seven, it’s also great to incorporate other forms of workouts. Make a deal with your spouse and go for a quick run while your partner is babysitting, or take the stroller with you for a brisk walk. Getting out of the house and some fresh air into your lunges isn’t just great for your weight and overall health, but also increases alertness and gives you new energy.
Set up a goal for your workouts
Setting up a goal is a great way to keep you motivated. But with so many other things going on in your life right now, choosing a fitness goal that focuses on results (like losing x number of pounds for example) can be difficult. While this is a great end-goal to keep you going, we recommend to instead set a goal based on how you want to work out. Your goal could be to work out three times a week, to run 3 miles a week, or perhaps to work out for a total of 2 hours a week. Whatever you choose, these types of goals are easier to measure and make you feel like a winner every week!
Also make sure that you set a certain number of weeks that you want to accomplish this goal, like four weeks in a row for example. Once those four weeks are up, set a new slightly more challenging goal for the next four weeks, and keep raising the bar as you go.