After Baby Fitness Tips from Knocked-Up Fitness

I think we’re all a bit tired of Hollywood Mommies ‘bouncing back’ after baby. Of course they do – it’s their job! And they have trainers, chefs, nannies, etc. all there to help them do it. So take a breath, enjoy your newborn, and focus on your health and well being. The body will follow.

When you are feeling like you are ready for fitness, here are some great tips from pregnancy and postpartum fitness expert Erica Ziel. Her Knocked-Up Fitness is a great source for information, motivation and fun! 

(Be sure your doctor has given you the ok to work out again post-baby)

If you’ve just had your little one start where you left off in your 3rd trimester working out. Don’t be surprised if it feels harder now then it did when you were 9 months pregnant. Sleep deprivation can really wear you out.

  • Start slowly, easing your body back into exercise. Exercise in the beginning doesn’t have to be brutally challenging, rather focus on creating good lifestyle habits of moving your body daily & eating healthy food. If you’re nursing, remember everything you eat baby eats too.
  • Breastfeeding can really help drop those extra baby pounds but note that your body tends to hang onto those last 5-10 pounds until you are done nursing. Your body needs that extra fat store to produce milk for your baby.
  • Strap your baby to you & get out & walk
  • Aim for 30 minutes of cardio 4-6 days every week
  • Do your kegels! Re-strengthening your pelvic floor & transverse abdominals is the key to getting your flat belly back!
  • Avoid crunches in the beginning; give your abdominals time to come back together.
  • Challenge your ab muscles with other full body exercises, such as walking, jogging, squats, lunges, really any exercises that require your entire body to move involve your abdominals.
  • Focus on your posture, using your butt & ab muscles to help you pick up your baby & toys from the ground.
  • Grab some light dumbbells to sculpt your arms into sleeker sexy arms.
  • Squat & lunge your way to lift your booty & tighten those thighs.


Here are a couple exercises to get you mommas moving in the right direction:

This exercise feels so good after baby to work your booty, stretch your back muscles & strengthen your arms. Don’t have an exercise band, you can use light dumbbells to work your chest instead.

Give these Booty exercises a try to lift & tone!

Yes you can get your abs back after baby, here’s a great place to start reconnecting your deep core. Think “kegels” while you exercise!

 Erica has just released her newest 2 DVD set, After Baby – Pilates-Infused Functional Workouts, “From Knocked-up to Knock Out”. Whether you’ve just had a baby or it’s been many years these DVD’s are for you! Over 2 hours of exercises with 10 workouts from beginner through advanced to choose from. These workouts are designed to not only get you looking fabulous but feeling amazing! 

*Use the code “newbaby5″ to get $5 off Erica’s new DVD!