Exercising at home after baby

[Warrior]

I dont have any equipment at home and just had a baby i want to know what are some excercises I could do to tone up with out equipment? And how long before I see a difference?
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JET



Hey Jet,

Good question. I don't know how advanced you are or if you've ever worked out before, but I can give you some ideas on exercises to do at home. Make sure your doctor clears you to exercise first. A good way to get your body used to exercise is to go for short walks. This will give you some cardiovascular exercise by getting your heart pumping and warming you up. If it is too early for you to begin regular crunches, start with pelvic tilts. To do these:

* Lie on your back with your knees bent.
* Tighten your stomach muscles. Pull your belly button in and up towards your ribs. You should feel like your back is pressing to the floor and your hips and pelvis are slightly lifting off of the floor.
* Hold for 10 seconds while breathing smoothly.

If you are uncomfortable lying on the floor, try them against the wall:

* Lean your back on the wall and bend your knees slightly.
* On an exhale, lift the pelvis it slightly up off the wall towards your face causing your low back to press into the wall.
* On an inhale return to neutral.
* Repeat this movement 5-10 times.


Other exercises that are great to do at home are:

Lower body:

1. Lunges
Standing, step back with each leg, once at a time. Make sure you don't lean forward. Make sure that on the front leg, the knee is above the ankle, not in front. Alternate each leg. Left, right, so on.

2. Leg Extensions
Lay on your back, bend legs and extend them to vertical. You should feel this in the front of your thighs.

3. Leg Curl
Stand next to a wall (on a book for a bit of height. Hold the wall for balance). Bend leg to your butt and extend it all the way, with foot flexed. You should feel this in the back of your thighs.

4. Inner thigh
Lay on back, legs extended vertically and together. Open legs to straddle and close.

5. Leg lifts (for outher thigh)
Lay on side. Lift top leg slightly above horizontal and back down. Make sure the foot of the leg you are lifting is straight,not turned out or in.

6. Calves
Stand with feet together. Rise onto toes as high as you can and lower back down. You can use a wall for balance.


Upper body:

1. Shoulder presses
Sit or stand. Bend arms so hands are by your shoulders and extend to vertical.

2. Lateral raises
Sit or stand. Begin with arms down at your side. Lift arms to sides (shoulder level).

3. Overhead tricep extension
Stand with arms overhead, hands together. Bend elbows so hands go behind head and extend to vertical.

4. Bicep curls
Sit or stand. From arms at side fully extended, lift hands so elbow is fully bent (palms up on the hand, wrists straight).


For all of the exercises, start with 2 sets, and work from 10-20 repetitions, depending on how you feel. Once you get used to it, move to 3 sets. Eventually, you can use ankle weights and/or dumbbells as things get easier. A good way to arrange your workout (assuming you are a beginner) is to do these exercises 3 days per week for starters and on the other days, do your cardio (walking).

As far as how long it will take for results, it depends on several factors - age, whether or not you've been exercising regularly, what you are eating, how much body fat you need to lose, etc. Each body is different, so there is not universal answer to that question. In general, it is said to take from 3-6 weeks for noticable results. On the other hand, you may notice changes sooner. For example, if you are consistent, you will probably notice you are stronger in a week or two.

Hope this helps!

[warriorfitnessworld]

Hello friend !
It is really so good article i will say thanks for this job .because it provided
more and more useful information for most of lady .thanks again .

[Warrior]

Always glad to help!