By introducing a daily program of weight loss exercises into your routine (and as well as doing as much incidental exercise as possible) you will lose your baby weight in a much quicker time as well as helping your overall health and fitness.
Not only will your lose your baby weight, but you might also find that your weight is less than pre-pregnancy and your body is more toned and lean than ever before.
As new mums we have less time than ever before so this exercise Program is designed to be 100% time efficient and can be done In the comfort of your own living room with little or no exercise equipment required.
This exercise program will take approximately 30 minutes to complete but if taking that much time out of your day is unrealistic you can simply build each of the exercises in to your day so that you complete 10 minutes in the morning, 10 minutes in the afternoon and then 10 minutes in the evening.
You don’t need to do it every day but try and aim for 5 days a week and when the exercises get too easy to do then increase the number of repetitions to make your muscles work harder.
Each of the exercises detailed in the lose baby weight program will speed up your weight loss journey and make you feel much more energetic and alive – so get started today!
And if you would like more structure and guidance in your diet and weight loss journey then please take a look at our 28 Day Diet & Weight Loss Plan here
*Before starting any new exercise program always consult your doctor.
Spend at least 10 minutes at the beginning of your exercise program to one of the below activities to warm up your core body temperature and get you muscles ready to exercise.
| Excercise | Diffilculty Level Warm -Up (Cardiovascular) Spend at least 10 minutes at the beginning of your excercise program to one of the below activities to warm up your core temperature and get your muscles ready to exercise. It is crucial to do a warm up so the muscles don't get sore and so you don't injure yourself. | Kilojoules Burned per 30 minutes |
|---|---|---|
| Skipping | Hard | 1600kj |
| Jogging | Intermediate | 1200kj |
| Swimming | Easy/Intermediate | 1000kj |
| Stair Climbing | Easy | 850kj |
| Cycling | Easy | 800kj |
| Dancing | Easy | 750kj |
| Walking | Easy | 500kj |
| Excercise | Benefit of Exercise | Exercise Description | Number |
|---|---|---|---|
| Squats | Tone Upper Legs | Position your feet shoulder width apart and slowly bend your knees as you lower yourself to a seated position around 90 degrees from the ground. As you reach a point close to 90 degrees slowly extend you knees back to the starting position and repeat. | 8-15 |
| Forward Lunges | Tone Upper Legs | From a standing position take a large step forward so that one leg is in front of the other. From this position bend the knee of your leading leg to a 90 degree angle which slowly lowers you towards the ground. As you reach your lowest comfortable position extend your knee back to its original position and bring both feet back to the starting position and repeat on the alternate leg. | 10-15 each leg |
| Calve Raises | Tone and Define Calves | Position your feet half way up off of the edge of a standard step and slowly raise to up on to your toes and then slowly raise back down again and repeat. | 10-15 each leg |
| Excercise | Benefit of Excercise | Excercise Description | Number |
|---|---|---|---|
| Horizontal Leg Raises | Strengthen and Tone Hips | Position yourself laying on one side with one hand resting under head and the other on your hip. Slowly raise your leg to a 45 degree angle and lower back to the starting position before repeating. | Minimum 30 each leg |
| Hip Extensions | Tones Glutes | Position yourself on your hands and knees and slowly extend your leg backwards. At full leg extension hold the position for 2-3 seconds and slowly return your leg to the start position before repeating. | Minimum 10 each leg |
| Step -ups | Lower Body Toning | Find a safe and secure step about 20cm high and use it to step up and down repeatedly to create a great method of toning your whole lower body. | Minimum of 30 seconds |
| Excercise | Benefit of Excercise | Excercise Description | Number |
|---|---|---|---|
| Ab Crunches | Strengthen and Tone Abdominals | Laying on a towel or mat raise your knees to create an arch between your feet and bum. Now place your hands on your thighs and slowly contract your stomach muscles so that your hands are able to travel up your thighs towards your knees. Reach as far as you can with your hands and then return back to the starting position to complete 1 crunch then repeat. | Minimum 15 |
| Plank | Strengthen Core Muscles | This is an isolated exercise and requires you to remain as still as possible for as long as you can. Position yourself on your elbows ( with forearms on the floor) and raise your legs up so that they are supported by your toes. The only body parts in contact with the floor are your elbows, forearms and toes. Now contract your stomach muscles and remain in this position for as long as you can as you can to develop core strength. | As long as possible |
| Seated Leg Raises | Strengthen and Tone Abdominals | You will need a stable table dining room chair to do this exercise to do this exercise. This exercise is very simple but very effective. Simply sit on the chair, place your hands on the side of the chair to keep you stable and slowly lift both of your feet off the ground - hold for 2-3 seconds and lower back down before repeating. | Minimum 10 |
| Excercise | Benefit of Excercise | Excercise Description | Number |
|---|---|---|---|
| Chest Raises | Strengthen Back Muscles | Lying on your front place your arms out to your sides and slowly lift your chest and arms off the floor by contracting your back muscles. Raise your chest as high off the ground as possible and hold for 2 seconds before slowly lowering back down to the ground and repeat. | 10-15 |
| Excercise | Benefit of Excercise | Excercise Description | Number |
|---|---|---|---|
| Triceps Dips | Toning and Strengthening | For this excercise you can use the edge of your bed or a stable chair. Start by sitting on the edge of either the bed or chair and place your hands gripping the edge. With your arms supporting you, slowly walk your feet away from you so that your body is supported by your arms. Slowly lower yourself down by bending at your elbows to 45 degrees. Once you reach 45 degrees start to straighten your elbows to raise yourself back up and then repeat. | As many as possible |
| Push-ups | Toning and Strengthening | When starting push ups it's best to start on hands and knees and not the full length version as it takes time for your muscles to grow and strengthen and to be able to perform the more advanced version. Once you are positioned on hands and knees slowly lower your chest towards the floor by bending at the elbows. Once you reach 45 degrees to straighten your elbows to raise yourself back up and then repeat. | Start with 10 then increase as you get stronger |
| Excercises | Benefit of the Excercise | Excercise Description | Number |
|---|---|---|---|
| Lateral Raises | Toning and Strengthening | If you have a pair of light 2kg handweights (dumbbells) they would be ideal for this excercise, but a can of beans would work just as well. Start in a standing position with your hands by your side (holding your weights) and slowly raise your arms sideways and upwards until your reach shoulder level. Slowly lower your arms back down to your sides and repeat. | 10 - 15 |
*This material is for information only and not intended to replace the advice of a medical professional. Please consult with your Doctor before starting any weight loss program and do not begin any exercise routine unless you have your Doctor’s clearance.
No claims are made as to how much weight you can lose using this information/product. Your results will vary from any examples given. Your total weight loss will depend upon your circumstances, the amount of calories that you consume on a daily basis, your determination, your activity level, and the duration of your efforts to lose weight.
The owners of Lose Baby Weight shall have no no liability or responsibility to any person or entity with respect to any loss or damage caused, or alleged to be caused, directly or indirectly by the information contained herein
We also recommend talking to your Doctor if your baby suffers from Colic before starting any diet plan as certain foods may exacerbate the colic if you are breastfeeding.
