After Pregnancy Workout 2

    Published: 06-16-2009
    Views: 15,823
    Fitness expert Michele Warsa demonstrates the second part of the circuit training program.

    Michele Warsa: Hi, I am Michele Warsa owner of Fit Intuition (Ph) and Body On Purpose. Today I am going to show you how to lose weight after pregnancy. Now this is the second part of the circuit training program that we were doing in the gym and it's going to focus on a full lower body workout as well as incorporate some core movements.

    So we are going to start off doing a backward lunch. Now you want to again transfer all the weight on to the heel and we are going to do a set of eight initially. It's a two part exercise. We are going to inhale and exhale and again breath in and exhale, really engaging the glute or the bum and bring it up and for a little bit more of an advance movement, you are going to take it down focus on a stationary object bring that knee up and then you are going to take this out to an extension working your back muscles as well as your core, your glute, your hamstring and your quad.

    Okay, this next exercise is called reach and punch. It focuses on the shoulders, arms and core. So what you are going to be doing is you are going to engage your core, you are going to reach and then just reach across to the next shoulder and punch and again reach and punch. So you are working your shoulders and your core. You want to do about 08-16 reps and bring those to your sides. I am going to switch side here again. You are going to reach with the right hand, reach and punch and reach and punch. So this combination exercise allows you to work your upper body as well as your core which is very important for women who are trying to lose weight after pregnancy.

    In between the this straining training workout, you are going to be coming back to the tread machine and you are going to work out for another 05-10 minutes at a rate that's a little bit more exertive than that initial warm up. So this next exercise is called the bicycle. It's a full core workout.

    So what you are going to be doing is alternating your knee towards your shoulder. You want to exhale upon exertion and switch. You want to workup to maybe about 16 repetitions then you would take a break if you start feeling any fatigue in your lower back or your neck and let's do a couple more. There is one and two and take a break and so these are exercises that I showed you that you can do in the gym. But if you don't have access to a gym or you don't have daycare then I am going to show you plenty of exercises that you can do at home with your baby. So don't go away.