After Pregnancy Workout 1

    Published: 06-16-2009
    Views: 19,681
    Fitness expert Michele Warsa demonstrates the first part of the total body workout.

    Michelle Warsa: Hi, I am Michele Warsa owner of Fit Intuition (Ph) and Body On Purpose. Today I am showing you how to lose weight after pregnancy. Now this is the first part of the total body workout that we were doing in the gym. Today, we are going to be working with Amy Urbatsch. She is eight weeks postpartum and we are going to start off warming up on the tread machine. So you want to warm up for about five minutes working out at the rate of Perceived Exertion of between four and five. Now that's a very comfortable pace. You will feel good, you are breathing properly, you can talk and it's just going to provide oxygen and nutrients from your blood to your tendons and ligaments. Okay, this next exercise is called Core Rotation and with this exercise you are working your full core as well as your pelvic floor. You are going to grab a dumbbell and you are going to just bring it from one side of the hip towards your shoulder engaging your core the whole time. You are going to inhale and exhale and inhale and exhale working the obliques in full transverse abdominal area.

    So here is Amy, she is going to be showing the exercise. So again you want to engage your pelvic floor and go from your hip all the way to your shoulder, perfect. If you are going to do 8-16 repetitions on one side and then you are going switch sides, 2-3 sets. Okay, this next exercise is going to strengthen and tone your glutes as well as your quadriceps and your hamstrings. One of the best exercises that you can do to strengthen and tone your full lower body.

    So what I am going to have her do is place all the weight on to her heels and then go ahead and squat down until you are about 90 degrees and then you are going to squeeze your glutes to create the lift back up, the whole time engaging your pelvic floor. So you are going to take it down and then back up and doing between eight and sixteen reps is always recommended, down and back up, but after she gets in about eight of them, then you are only going to bring it half way up.

    You are going to fee that lactic set in and eventually it's just going to start to burn to really get that effective toning occurring.

    Now this is a great exercise to strengthen and tone your chest, shoulders and triceps, mainly your pectoral muscles right in here. So go ahead and press that, when you press she was going to exhale and then inhale and again you want to start off doing about a set of 8-16 reps and exhale and inhale. Okay now it's time to go back to the treadmill and you want to work out for maybe 5-10 minutes and what that does is that keeps your heart rate up and keeps you cardiovascularly active the whole time. So don't go away because we are going to go on to the next part of the work out, working out the lower body as well as the core.