Although the payoff is more than worth is, those nine months of pregnancy can wreak havoc on your body. With bathing suit season upon us, those of us thinking that Miracle Suits and caftans are the best way to go could use some exercise inspiration. We asked celebrity trainer and Pilates expert Alycea Ungaro her workout tips for after baby.
BCM: How soon after baby is born can moms go back to working out?
AU: There are a few answers to this: First, your doctor's recommendation is key. Once they give you the nod, forge ahead. As a general rule 4 - 6 weeks post postpartum is a reasonable time to return to exercise. But be guided by your overall feeling of wellness and how much rest you are getting in these early days. If you have delivered vaginally, you may typically return to exercise sooner than if you have delivered via c-section. There is no reason to rush back in right away, the stress of fretting can actually cause your body to hold on to fat stores. However, there are small things you can do to get started right away.
BCM: What are little things moms can do post-pregnancy to get back in shape if they're not ready to fully jump back into their typical fitness regime?
AU: Here's a few tips:
· Kegels - you know the drill here. Restoring elasticity to your birth canal is key to optimal function in this area. Right after the baby it's sometimes difficult to "feel" the right muscles contracting when you try to do your Kegels. Go ahead and squeeze your tush muscles to help you find the right sensation. Sitting in a chair at your desk or even while holding the baby - try to clench both the "front door" and "back door" at the same time. Make sure you keep your buttocks muscles relaxed the whole time. The work is deeper than that.
· Ab pull ups can be done anytime. Kneel on all fours and let your belly hang out like a hammock. Without changing anything about your posture, pull your abs all the way up and in. Hold for a breath - then release. Repeat 10 times. Get used to doing this in the kneeling position first, then practice in a sitting position and you'll be able to perform these routinely while holding or nursing your baby.
· Chest Expansion - Between pregnancy posture, baby holding hunch, and the pending stroller stoop you’re destined for back problems. Do something about it with the following move. Whenever you pass flat wall, stop and stand with your back facing the wall. Press your palms back, squeezing your upper back muscles. Hold for five counts stretching your chest and strengthening your back muscles. Repeat All ...day....long.
BCM: We see all these celeb moms who miraculously shed the pounds. What is their secret, and how do regular moms not feel bad about themselves?
AU: The big secret? They have a team! And you can too. Put your fitness and nutrition on someone else's to do list. Better yet find a whole squad. Tell your mom to come up with healthy meal ideas, your best friend to plan out your workout week and then do exactly what they say! If you put some other folks in charge of you, you will become accountable and far more motivated. If you're short on support get online, there are some great commitment contract sites!
BCM: What can moms do during their pregnancy to help stay in shape?
AU: Be consistent - keep doing your regular work out as long as possible.
· Follow the 2 to 1 rule - Do a workout twice a week that you need to do and once a week that you love to do. This is key to motivation.
· On days when an hour long workout simply isn't possible choose to do several one or two minute moves that you like. Wall slides, plank supports and even good old fashioned jumping rope is great in small bursts.
· Use technology! There are a host of amazing resources to get you moving throughout your day! (Pilates Apps for your iPhone anyone?)
-Alycea Ungaro, P.T., owner of Real Pilates NYC, the largest studio dedicated exclusively to the Pilates Method in New York City, she is the author of several best-selling Pilates titles including 15-Minute Everyday Pilates, Portable Pilates ™, Pilates: Body in Motion and The Pilates Promise. Unagro also created the first-ever portable Pilates practices for iPhone and iPad.
In addition to serving on the advisory board of Fitness Magazine, Ungaro has been featured in The New York Times, Time, Vogue and Marie Claire, among other leading publications as well as broadcast media outlets such as NY1 News and LXTV. Ungaro travels widely as a guest instructor hosting retreats at world-famous spas such as Amangani in Jackson Hole, WY. She has personally trained several A-list celebrities, including Madonna, Uma Thurman, Kyra Sedgwick, Claire Danes, Molly Sims, Sarah Michelle Gellar, Matthew Modine, and Russell Brand, among others. |
