Post Pregnancy Training

Post Pregnancy Exercises to Tighten and Tone

We recommend working out each body part once a week with at least four different exercises per body part. Pair your workouts with one hour of cardio up to five times a week.

Cable Crossovers
Stand in the center of the cable crossover machine with your legs together and your knees slightly bent. Grasp a handle in each hand with your palms facing in, and stretch your arms back and out to the sides with your elbows slightly bent to get a full stretch across your chest. Next, contract your pecs as you bring both hands together to meet at the center of your chest. Pause for a moment, then release and let your arms be pulled back to the starting position. Four sets of 10 reps.

Dumbbell Bent-Over Rows
Start by supporting yourself with your left knee, foot and hand on a bench. Your left arm should be straight and your knee bent. Hold a dumbbell in your right hand with an overhand grip and extend your arm so the weight is a few inches from the floor. Keep your back flat as you bend your right elbow and lift the weight up toward your hip. Return to the starting position and repeat, doing 10 to 15 reps before switching sides. Do four sets on each side.

Reverse Smith Machine Lunges
Begin by standing in the center of the Smith Machine with your hips parallel to your shoulders, and then take two steps forward. Step your right foot back as far as you can without moving your hips. Bend your left knee as you lunge, making sure your knee doesn’t extend past your toes. Return to standing position and repeat. Do at least 10 to 15 reps on each leg with the heaviest weight you can handle comfortably, for about 4 to 5 sets.

Stand up straight with your feet and inch or two apart and hold a pair of dumbbells at your sides. Keeping a slight bend in your knees and your back straight, bend forward slowly from the waist until your torso is about parallel to the floor with the dumbbells hanging straight down in front of you. Return to the starting position and repeat, keeping your gaze straight ahead throughout the movement.

One-Arm Side Cable Laterals
Stand up straight and hold the handle of a floor level cable in your left hand. Place your right hand on your hip. Keeping your left arm straight, lift it up in a smooth, arcing motion until your hand is about level with your ear. Return to the starting position and repeat, doing four sets of 10 reps for each arm.

Cable Curls
With an underhand grip, grasp the bar of a floor-level cable so your hands are about shoulder distance apart. Stand up straight with your feet together and your knees slightly bent. Keeping your elbows fixed at your sides, extend your arms out and down until your biceps are fully stretched, then curl the bar up to your chest without moving your elbows. Focus on doing the exercise in a slow, controlled motion throughout. Do 3 sets of 15 reps.

Cable Pressdowns
Stand up straight, close to the bar of an overhead cable and pulley. Grasp the bar with an overhand grip with your hands about shoulder distance apart. Keep your elbows tucked in close to your body as your press the bar down as far as possible, locking your elbows and feeling your triceps completely contract. Keep your body steady throughout the movement and don’t lean forward as your press down. Return to the starting position and repeat. Do about 4 to 5 sets of 10 reps.

Seated Calf Raises
Sit at the seated calf machine with your toes resting on the bottom cross piece and your knees under the crossbar. Slowly lower your heels as far toward the ground as possible, and then press back up onto your toes until your calves are fully contracted. Hold the weight at the top for two counts, then at the bottom for two counts. When this becomes too difficult, continue with smooth, continuous up and down motions, without stopping, until failure. Do about 15 to 20 reps for 4 sets.

Ball Crunches
Lie with the small of your back on an exercise ball so your butt is off the ball and your knees bent at a 90-degree angle. Put your hands behind your head and stretch your back and shoulders all the way back on the ball. Push your hips back against the ball and raise your back, shoulders, and hips as you crunch up. Make sure you feel each stretch on the way down and squeeze your abs as you come up. Do 50 reps to the center and 50 reps to each side for a total of 150 reps per set. Try doing 4 to 5 sets.

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