Kristin Anderson, a celebrity fitness trainer, the creator of the app "My Daily Trainer," and the co-creator of a new piece of equipment called The Pilates Wheel, recently talked to Macaroni Kid Stork about beginning a workout plan after your have your baby.
MK Stork: Lots of women don't feel like working out after giving birth. Maybe they're nursing constantly, or the baby isn't sleeping much at night, or they don't even have enough time to take a shower! As moms, we’ve all been there. What do you suggest to get moms interested in fitness and sticking to a program following the birth of their baby?
Kristin: This is a really upside-down time, and there is no going back. Like the growth of your new baby, getting back to a sense of personal health fitness and wellness is going to need to be found in small, consistent increments. Exhaustion is really your issue, so keeping a mat and a small Pilates ball or Bender ball handy near the crib is a great way be able to fit in some self-soothing, oxygenating stretches (especially for the shoulders and back) while getting used to this new and overwhelming schedule. Even done for 90 seconds, a positive result from stretching will make your body crave that mat time going forward, making it easy to return to.
MK Stork: What should moms remember in the first year after they give birth about their approach to fitness and working out?
Kristin: You are tired. Little things keep happening: You fall, lose your keys, run a stop light, etc. This is normal, but it doesn't feel good. Getting your mind back, by carving out small chances to feel like yourself, will also allow your fitness to follow. Make it a priority to find a tiny bit of time for you. Maybe read, maybe shop, or maybe work out. Getting your mental state right is first! Your fitness will be better than ever when it follows because you will know this version of you is better.
MK Stork: What are the likely reasons that moms are being held back from being healthy?
Kristin: To be a good mom is to always feel like you are not doing enough for your kid. That guilt makes it hard to give yourself the time to keep up on healthy habits. What you have to remember is that when you take care of yourself and are happy, then you are a better mom all around, and you might even feel like it for a second, too.
MK Stork: Do you suggest a gym or home workouts, or a combination? Why?
Kristin: I like both home and gym/studio workouts. Home workouts give you a sense of self-discipline and satisfaction, plus you are getting it done vs. not doing it at all. Going out gives you a social vent and pushes you as a person in many ways. Forcing yourself to make time for two home workouts and two away workouts a week means you are trying for four workouts a week, which will give you AWESOME results in no time.
MK Stork: What are several examples of good exercises for moms who have given birth less than a year ago?
Kristin: Upon their doctor's clearance, lots of women want to just "get their body back," and mostly this is losing the excess weight around the hips and thighs and dealing with the weird feeling of gaining and losing so much weight over nine months. Being able to make time for a trainer two to four times a month for a few months is a great way to safely find your way back.
That being said, going slowly but consistently is key. Start with easy variations of a plank, like a kneeling plank for 30 seconds, then add 3-10 pushups before resting, and repeat three to 10 times. Follow with a standing shoulder stretch. This works stomach, hips, back, and shoulders, while orienting you to your body again. This can progress to regular planks and regular pushups. Next, try standing lunges for balance and leg shaping. Stand and do 10 slow lunges on each leg, then 10 faster ones, then hold for 10 seconds, and repeat with the other leg. Work up to a 20 rep and hold the count. Finish with side step squats with 30 seconds on each side. The speed is up to you – finish with a shoulder stretch and five reasons that you are proud of yourself!