Are you noticing a ‘baby bump’ even months after having your baby or babies? What our bodies go through to create these little miracles is truly remarkable. I am trying to embrace all that my body did to create our healthy little boys. I know for me, after my second child, it has seemed even more challenging to lose the baby weight. I gained the same both pregnancies, but this time has just been different. I am older and feel more drained with two high-energy boys. It seems there is less time, and my thyroid… well, we won’t fix that one with this post 😉
It is completely normal to long for our bodies to resume their normal shape. But, before we go there, my hope is that we can all embrace right where we are now, with all our perceived imperfections. As hard as it may seem, accepting and holding space for gratitude for the miracle of what our bodies did is essential! I know for many of us our goals are to look a certain way. But…
Speaking of ‘baby bumps’ and a mom with an incredible attitude about her body – have you seen Jennifer Garner’s interview with Ellen DeGeneres talking about her ‘baby bump’? I just adore her for this! Mommas, you have to watch this:
Okay, now back to some solutions… So have you been searching for some exercises to whittle away that bump?
Alright here it is. The truth. I am going to tell it like it is because, well, I love ya and I want you to be successful. Sadly, you might not like me much afterward. But this is what real friends do, they speak the truth!
There is no way to spot reduce. There just isn’t.
Are you still reading? I hope so. I am really sorry. I know many of us have heard that before, and then we get inundated with all the spot reduction ads and articles, and the latest abdominal rocker, 6-pack abs, tummy tightening gadgets. It is so confusing, not to mention deceiving. Not here, no deceiving. Huh-uh, only the truth.
With truth, comes hope. There is hope! You can still get your postpartum tummy, your ‘baby bump’ back in shape. It will take work and a commitment to wellness as a lifestyle. No super pills, just good ol’ fashioned real food, strength training, cardio, stress reduction, and good sleep. Will you slip up, yes. You are human – we all do it! With support, you can get right back on your game.
Certified exercise professionals and trainers that hold nationally recognized certifications like mine through the American College of Sports Medicine, and those with college degrees similar to mine in Human Performance and Sport/Adult Fitness and Exercise Science can support you on your journey. Find one you mesh well with and stick with them, for you. You deserve it!
I am here to support you as your partner on this journey. So when you are ready, let’s roll up our sleeves and get to work. Today, let’s focus on exercise that will reveal real results for your entire body, including your postpartum ‘bump’. This is kind you can fit in to even the busiest of schedules – no excuses!
Where can you carve out a little more time for you to exercise? Do you think you can find 7 minutes?
In the May/June Issue of ACSM’s Health & Fitness Journal – an article was posted on High-Intensity Circuit Training (HICT) Using Body Weight. In the article, Brett Klika, C.S.C.S., B.S. and Chris Jordan, M.S., C.S.C.S, NSCA-CPT, ACSM HFS/APT, evaluate the benefits of this type of workout, especially for those with time constraints.
The article shares,
“HICT can be a fast and efficient way to lose excess body weight and body fat.” (References in full article, link above).
Are you in? Lose excess body weight and fat…in 7 minutes? Sign me up!
Pay attention – this can be a challenging workout, especially if you are just getting back into moving your body. If you move through quickly and really push yourself, please always be mindful of good form. For some, it may not be challenging enough and you may need to increase resistance by adding weight or changing up the exercises. Regardless, it can be modified to suit many needs. It’s free. It requires a wall and a chair or sturdy table (I use my old oak coffee table :)).
If you are new to exercising in this manner – start with one round (7 minutes) for 2-3 alternating days per week. Do this for 2 weeks, then add the 2nd round and work up to 3 rounds if you can, topping out at only 21 minutes!
Keep in mind, it was proven to be effective in 7 minutes. So if you are cramped for time, don’t cancel your workout. Remember what you can accomplish in 7 minutes, then fully commit and work your butt off for those 7 minutes!!!
Check out this 7 minute timer to help you stay on target, or the Official 7 Minute Workout App. They are both free! The timer and app include the exercises and keep the time. So smart!
Here is an image of the ACSM approved HICT workout to use as a reference.
Photo credit Ben Wiseman
If you like these, I will be creating a few variations in the weeks to come. Sign up for my updates to get them straight to your inbox!
As always, the conversation happens below in the comments!
Be well,
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She goes on to share photos of what she, and indeed the majority of women, see when they check out their suddenly unfamiliar reflections in the mirror.