By: Simone Sziksai

A Baby And A Workout Plan

Getting back in shape after having a baby requires excellent time management! The more you can work child's play into your workout, the more time there is for everything else that needs to be taken care of during the day. In my case, having a c-section and being a stay-at-home mom was the only way I was able to get a workout on most days.

Prior to having a baby I would do cardio in the morning, weight training on my lunch hour and then do routine work in the evenings. After having a c-section, I was not allowed to work out for 8 weeks. Once I was cleared to work out I could only physically walk and lift light weights/resistance bands.

While nursing, it was impossible for me to make it to the gym in-between sessions, so working out at home was my only option. Here are some of the exercises that helped me keep physically active prior to getting back into the gym:

Sample Workouts Before Returning To The Gym

1. Baby Jogger
   I walked for several months until I was able to jog without any pain. To keep my belly from jiggling once I did start to jog, I would wear a neoprene wrap.

2. Sit-ups
   I would place the baby in her swing and do sit-ups along side of her and play peek-a-boo. Sit-ups and crunches of all kinds can be achieved this way.

Sit-ups.

3. Push-ups
   I would place the baby on her back on the floor and do a push-up over her and give her kisses as our reward for completing each rep. If you don't feel comfortable holding up your weight, try these other options:

Push-ups Over The Baby.

Push-ups - Option 2.

• Option 1 - Do push-ups on knees
• Option 2 - Face baby away from you so that your body is not over top of the baby.
4. Using The Baby's Weight
   This is a lot of fun! Baby gets stimulus and mommy gets a great workout!
   • Squats
   • Lunges
   • Calf Raises
   • Bicep Curl
   • Tricep press
   • Shoulder press
   • Chest press
   • Seated Row

Additional Techniques

Other training techniques that I used while the baby was sleeping or when my husband was watching her included:

1. Resistance Bands
   Resistance Bands can be used in several different ways to achieve similar results as weight lifting.
   Get Your Resistance Bands Here...

2. Running Steps
   Run up and down the stairs one step at a time or try skipping one step on the way up for a harder workout. Run consistently for 20-30 minutes for a cardio workout or 10-15 minutes for a pre/post workout booster.

3. Plyometrics Drills On Steps & Stoop
   • Step-ups - step up and down as fast as you can for 30-45 seconds. Perform 3 sets.
     
     Step Ups.

   • Jump-ups - jump up and down as fast as you can for 30-45 seconds. Perform 3 sets.
     
     Jump Ups.
     Jump-ups with one leg
     
     Jump Ups.

     Jump-ups from side to side. Make sure to do both sides.

   • Push-ups
     Incline- Place hands on stoop and feet on floor. Perform as many push-ups as you can and then one more ;)
     
     Incline Push Ups.

     Decline - Place hands on the floor and feet on the stoop. Perform as many push-ups as you can and then one more

     
     Decline Push Ups.

4. Fitness Tapes Such As Tae Bo & Yoga
   Get Your Fitness Videos Here...

5. Fit TV Also Has Some Great Show Options

	Bryna's Pregnancy Fitness Guide. It is very important for me to stay fit and active during my pregnancy for my baby, but for me also. Since there is not a lot out there I would like to take you through what I have learned... [ Click here to learn more. ]

Click Here For A Printable Version Of This Page.

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