Post Pregnancy Workout Plans The Complete List Rated and Reviewed
Losing weight and trying to get back in shape after being pregnant for 9 months isn’t easy. The hormonal changes your body went through affected more than your moods and you not only gained weight, you lost muscle tone. Just thinking about trying to get your pre pregnancy shape back can leave you feeling depressed and defeated before you even attempt your first sit-up.
Participating in a workout plan can make the journey to regaining your pre-pregnancy shape easier, as long as you choose the right one. In this guide you will find the complete list of workout plans rated and reviewed by experienced trainers and licensed medical pros so you can confidently choose the right one for you.
12 week Post Pregnancy Workout Plans
There are two types of 3 month post pregnancy workout plans, those that come with diets and ones that only make suggestions. Both can be effective at promoting healthy weight loss and encouraging muscle tone, and the right one for you often depends on your will power.
If you can make healthy eating choices on your own, you probably won’t need a comprehensive meal guide. If you aren’t sure about your nutritional needs a program that includes one will be the best choice for you.
When it comes to the exercises, you should get a full body workout.
Unlike other post pregnancy fitness programs, one designed to be completed in 3 months will need to work you harder in order to achieve the results that you want.
Along with plenty of cardio, you will want it to include strength and weight training. This combination will help you lose the excess baby weight, along with strengthen and tone your arms, abs, core and legs.
Month by Month Post Pregnancy Workout Plans
The most important aspect to look for in a month-by-month workout after pregnancy is how engaging it is. You do not want to be stuck doing the same set of exercises day after day. Not only will you quickly lose interest, but you will find it harder to continue to see results after your first plateau.
The workout plan should start off with plenty of low impact cardio, and it is even better if it can be done with your baby. Exercise plans that incorporate long walks with the stroller can produce better results than walking on a treadmill, and you will also find it more enjoyable.
Since they are designed to be done over a year, they should also make it easy for you to make the necessary lifestyle change.
Easy to follow recipes and meal plans will encourage you to eat healthier, and when this is combined with the scheduled exercises you will find that the weight falls and stays off.
6 Week Pregnancy Weight Loss
- Duration: 3-12 weeks
- Frequency: 3-5 times per week
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- Post Pregnancy
Post Pregnancy Workout Plans to Lose Weight
When it comes to choosing a post pregnancy plan to lose weight the most important aspect to look for is the meal or nutritional guide.
Many women find that it is a lot easier to put the weight on than it is to take off and this can cause them to become discouraged, and even depressed. It is also important to get approval for any diet or meal plan, especially if you are breast feeding.
Along with the exercises that typically include crunches, cardio and planks you’ll want the workout plan to call for changes to your diet. Sugars and fats should be eliminated, and this usually means giving up sweets and red meat except on special occasions.
Vegetables, fresh fruit, whole grains, dairy and lean protein should be dietary staples if you are on a post pregnancy workout plan to lose weight.
The best ones will come with a nutritional chart or meal guide that will make it easier for you to watch what you eat.
Some of the best post pregnancy weight loss plans will provide you with access to an online support community. Here you can exchange recipes, exercise tips, and find plenty of support during those times when you think that you can’t lose the weight.
Post Pregnancy Workout Plans to Tone Abs
After pregnancy almost all women are looking for a workout plan that will tone their abs, and for some new mothers this is really all that they need.
The best post pregnancy workout plan to tone abs will be structured mainly around your core muscles, though you should expect it to also come with plenty of cardio.
This will help warm your muscles up and boost your metabolism so you can also shed a few pounds if needed. Most importantly cardio can help prevent injuries.
While all top workout plans for toning abs call for crunches and side planks, if you want a lean and toned physique it should also require you to do plenty of stretching.
This can also help prevent new muscles from forming underneath the old ones, and this can result in an unsightly paunch.
Post Pregnancy Workout Plans for Postpartum
A post postpartum fitness program will treat all of the symptoms, not just depression. The main difference between these and other exercise programs is the level of engagement. Since symptoms of postpartum can include,
- Weight gain
- Flabby stomach
- Low energy
These workout plans will tone and work your abs and core to firm, tone and define muscles. When the exercise routines are combined with the healthy meal plans, it can also help you lose weight. This is also a benefit of the cardio, along with increased energy levels.
When it comes to using a post pregnancy workout plan for postpartum depression you want it to be fun and engaging.
Cardio workouts that incorporate music and dance moves can help keep your spirits up, while also burning fat and calories. Outdoor walks with the stroller are another great form of cardio, and this also allows you to spend some time with your new baby.
When the workout plan keeps you engaged and produces results, your chances for developing postpartum depression are dramatically reduced.
Post Pregnancy Workout Plans after a C-section
Once you have your primary health care provider’s permission, you can safely participate in a workout plan after a Cesarean.
You will want to make sure that the one you choose starts off slow and easy, gradually building in intensity.
The last thing you want to do is push yourself too far and incur an injury.
When you are ready to attempt crunches, you might want to consider choosing a workout that calls for a stability ball. This will provide you with added support, while also increasing the intensity of the workout without risk of injury.
The best post pregnancy workout plans for women after a C-section will also allow for adjustments in its intensity as your strength and stamina improves.
A post pregnancy focused workout plan is an exercise program that is designed to help women get in shape after giving birth.
Some target weight loss and come with structured meal plans, while others concentrate mainly on tightening and firming abdominal muscles.
Regardless of the type you choose all will help improve your cardiovascular fitness simply by putting you through the repetitive exercise routines.
These workout plans are typically designed to be less strenuous than other programs, and this is due to the fact that your body is still recovering. Even though some exercises might call for the use of 5 lb to 20 lb free weights, there will never be any heavy lifting.
You can also expect it to come with plenty of low impact cardio, especially if you are trying to lose weight. Repeating a series of crunches daily are another standard exercise commonly found in top rated post pregnancy workout plans.
The best person to answer this question is your OBGYN or primary health care provider. They are the only people who are truly qualified to decide if participating in a post pregnancy workout plan is safe for you after you’ve had a C-section.
In most cases it is safe to start working out within a few days of giving birth, especially if there weren’t any complications with the C-section. There are also a few benefits associated with starting an exercise plan.
Studies indicate that exercising regularly after a C-section can,
- Reduce pain
- Speed healing
- Help muscles recover faster
- Tighten loose abdominal skin
You do want to choose a workout plan that is geared for beginners, even if you were used to participating in more advanced ones.
It is important to remember that your body is still under a lot of stress, and trying to push it too far often results in injuries.
You can find several workout plans for home and for some new moms this is their only option. It can be difficult finding time to exercise with a new baby and it is almost impossible for most busy moms to make it to the gym on a regular basis.
A post pregnancy workout for home can be done on your own time, and best of all you don’t have to leave the house.
If you do choose one for home it is important that it matches your current fitness level. You do not want to overdo it, especially in the first few weeks. Your primary health care provider can help you select an exercise plan that is safe and capable of producing the results you’re trying to achieve.
In most cases the answer is “no”, you won’t need to purchase expensive equipment. The crunches and sit ups can be done with or without a stability ball, and not all after pregnancy workout programs call for the use of resistance bands..
The best workout plans after pregnancy will also allow you to exercise with your baby.
On days when schedule calls for plenty of low impact cardio, pushing your baby around in a stroller is a great way to get your workout in. Finding a route with a few gentle hills can even increase the difficulty, and this can help you burn a few extra calories.
Diet is extremely important, especially if you gave into temptation a few times over the last nine months. Your diet is also crucial if you are breast feeding, and to ensure a safe, speedy recovery. You will want your diet to be low in fat and sugar, but high in lean protein and dairy.
Most women see the best results when their daily diet consists of plenty of vegetables, fruit and whole grains.
These foods have the nutrients you need to keep energy levels high, and since they aren’t filled with empty calories you don’t have to worry about putting on additional weight.
Studies have shown women that breastfeed typically burn an additional 500 calories a day, and this is important to consider when you are planning your daily menu.
No one can answer this question except your primary health care provider and it will depend on several factors, the most important one being whether or not you are breast feeding.
Your overall health should also be considered, along with your fitness goals, and if you are currently on medication than certain supplements might not be advisable.
If your primary health care provider does approve the use of a supplement it is extremely important that you follow the dosing schedule and instructions.
Not all workout plans require you to track your weight, though it does have some advantages. Weighing in once a week is a great way to track your progress, and give you a little motivational boost when you start to see the pounds falling off.
It is important not to obsess over the amount of weight you are losing since this can cause emotional and physical problems.
Keep the weigh-ins to once a week at the most, and remember that your body will hit plateaus. When this happens it could be a sign that you are ready to move your workout up to the next level.
The last thing you do want to do is when you hit a plateau is limit your caloric intake to dangerously small amounts since this can result in health problems. Instead simply speak with your physician to see if it is safe for you to move on to an advanced post pregnancy workout plan.
When women think about postpartum symptoms the first one that comes to mind is usually depression. While this is a symptom often associated with postpartum it is not the only one.
More common postpartum symptoms include weight gain and flabby tummies, along with poor posture and low energy levels. Any of these symptoms alone or combined could result also result in depression.
The best post pregnancy focused workout plans will come with plenty of cardio, and this is a great way to boost your metabolism. When your metabolism is sped up you burn more calories and this, combined with the exercise routine, will help you lose the extra baby weight.
The increase in your metabolism can also raise sagging energy levels so you have the stamina you need to make it through your day.
The repetitive exercise routines will effectively tone and firm ab and stomach muscles, and this will improve your self–confidence.
One of the main goals of almost any post pregnancy focused workout plan is a flat stomach, and most of these exercises plans are extremely effective at producing this result.
The reason for this is simple, the exercises in the workout plan are designed to target your abs and core.
Crunches and sit-ups on the ground or a stability ball are the most common, along with a variety of side planks. All of the exercises will help tone and firm existing muscle, and help build lean mass. When it is combined with a health meal plan it will also help you get a flat stomach.
If you are breastfeeding it is important that you get approval from your healthcare provider before you start any diet, even if it is part of the workout plan.
In most cases you will need to consume more calories than a non-breastfeeding mom, but this is because they are needed to produce milk. This means you will probably need to follow a meal plan that allows for more lean protein and dairy. Fresh vegetables and fruit, along with whole grains should also be a staple in your daily diet.
If you are worried that consuming more calories means that you won’t be able to lose weight, there is nothing to be concerned about.
On average women that breast feed burn an additional 500 calories a day, and this is enough to prevent weight gain and encourage the excess pounds to come off.
The answer to this question will depend on your pregnancy, delivery and overall health. If there were complications during the pregnancy or delivery, it might be a few weeks before you are ready to tackle a few minutes of low impact cardio. The same is also true if you had preexisting health issues before your pregnancy or have recently developed some.
On the other hand if you were fortunate enough to have an easy pregnancy and delivery, chances are you are start exercising within a few days. Most health care professionals actually recommend that new mothers start exercising as soon as possible.
It might seem almost impossible for new moms to get the energy up initially to start a post pregnancy workout plan, but once they start seeing the positive results they will be glad that they did.
Cardio is an extremely important. Your body has been through several changes and under a lot of stress, and this can make it more susceptible to injury. Chances are it has also caused your energy levels to drop substantially.
Including a good cardio workout in the exercise plan will help loosen stressed, strained muscles, and get them ready to be strengthen and toned.
Cardio can also reduce mental stress, a common problem in new moms. Walking, jumping rope, along with various stretching exercises are all great forms of low impact cardio that can be found in most top rated post pregnancy workout plans.
Another reason cardio is an important part of these workout plans is that it boosts metabolism and helps curb appetite. This is important if one of your fitness goals is to lose weight.
The effectiveness of a post pregnancy workout plan depends more on you and not if it is performed in a group setting or at home. How hard you are willing to work to achieve your results will play a large role in the effectiveness of a workout plan, along with your overall health and metabolism when you start.
The main factor in deciding which program is the most effective is the one you are most comfortable with.
Home based post pregnancy focused workouts are convenient and private. Programs designed for a group have a set starting and ending time and you must be comfortable working out in front of friends and strangers.
Group workout programs do offer a lot of support and advice on everything from how to perform the exercises to getting a good night’s sleep with a new baby, and for some women these friendships are an important part of their fitness plan.
There are no set times for how long it will take before you start to see results on a post pregnancy workout plan, it will depend on several factors. Your overall health, metabolism, and the amount of weight gained during pregnancy will all play a role in how long it takes before results are noticeable, along with your level of commitment.
Obviously women who only gained a little weight, are in excellent health or have a high metabolism naturally will probably start to see results a little faster.
On average during the first week of the post pregnancy focused workout plan you should expect to lose a couple of pounds. Over the next several weeks the momentum should increase, and you should also being to notice muscles becoming a little more toned after two to three weeks.
If it has been a month and you aren’t seeing any results, it might be a good idea to speak with an experienced trainer or licensed physician.
The main goal is to tighten, strengthen and define your abs and core muscles. This means that you should expect to perform a lot of exercises that target these particular muscles.
The number of reps will vary, along with the exercises depending on the type of post pregnancy workout plan, but there are a few that you should expect the fitness program to include.
- Belly breathing
- Abdominal bracing
- Pelvic tilt
- Yoga boat
- Dolphin plank
- Side plank
The best way to stay motivated on a post pregnancy workout plan is to make sure you have plenty of support. If you are part of an exercise group this won’t be a problem, and it doesn’t have to if you chose to workout at home.
You can share your progress on social media and garner plenty of support and encouragement, sometimes from people you don’t even know. Your friends and family can also help you stay motivated, especially during plateaus.
Sometimes the best way to keep motivated is when you reach a personal milestone or goal.
Kegels are exercises that are designed to tighten the pelvic muscles, and they are an important part of any post pregnancy workout. Even if you had a C-section your pelvic muscles have been stretched, and these simple exercises are one of the best ways to get them back in shape.
Best of all you can do Kegels practically anywhere.
The most effective way to check to see if you are performing Kegels properly is to use your pelvic muscles to stop and release your urine stream. Doing this simple exercise can help prevent the embarrassing bladder leaks that are often a side effect of pregnancy.
In some cases Kegels can also work your glutes, and this is always an added benefit.
Crunches are an important of any post pregnancy workout, but it is crucial that you perform them the right way. If crunches are done properly you could build muscle underneath the existing layer of weaker ones, and this could cause your belly to “paunch out”.
The most important aspect to remember is to hold your body straight, especially during the actual “crunch”. When you keep your muscles straight and properly aligned you strengthen and firm the existing ones.
When you are just starting out it is generally advisable to work out three days, with four days of rest. After the first one or two weeks the amount of time you spend working out can be and usually is increased, but this will also depend on the individual.
You will also start out with twenty minute workouts and they rarely increase of 40 minutes, even on an advanced post pregnancy workout plan.
Before you start any post pregnancy workout plan or adjust the time of the exercise sessions it is always best to get approval from your health care provider.
You can find the best rated post pregnancy focused workout plans at your OBGYN or primary care provider’s office, and at your local gym. Some retailers devoted to baby items also post advertisements for post pregnancy workout groups.
Friends and family members who have also given birth can be a great source of information. You can also find the complete list of post pregnancy focused plans on Top Workout Programs. Rated and reviewed by experienced trainers and licensed fitness experts, you will find it easy to pick a post pregnancy workout plan that will help you achieve the results you are looking for.