Losing weight isn’t nearly as easy as gaining it, especially in the weeks following a pregnancy. “Extra pounds gained during pregnancy can linger, but it doesn’t mean the body is incapable of losing that weight,” says Lori Davey, a personal trainer, mom and triathlete. Her three ingredients for how to lose baby fat are “patience, consistency and eating clean.” The important thing is to prioritize your overall health. “When mom takes care of herself, it’s easier to take care of everyone else,” says Erica Ziel, the founder of Knocked-Up Fitness.
There’s no rush to jump right into intense cardio training, however. “Real life doesn’t always give you 60 consecutive minutes to exercise, but be creative and make no excuses,” suggests Sandy Campanella, who trains celebrities through their pregnancies. “Most of the time you may not want to exercise, but you’ll always be glad you did.” Even fitting in a few minutes of exercise can be beneficial. “Make time for yourself,” says David Reavy, the creator of BE Pregnant, a perinatal workout program. “Two minutes here and there — at the end of the day you’ve done a half-hour of exercise.”
Once your doctor gives you the green light, try these 10 simple exercises to learn how to lose baby fat on your body.
10 Fat-Burning Exercises
- Walking Stairs
Stairs help strengthen your core and lower body while burning lots of calories in a short period. Start by walking, then progress to running.
- Wide Squats
These tone your core and help you regain pelvic floor strength. Stand with feet shoulder-width apart. Lower into a squat, pressing hips back and down. Return to the standing position. Do sets of 20 to 30.
- Get Out and Walk
Take your baby on a stroll around a park or cruise the mall to burn extra calories. Scheduling time for a daily walk is good for you and baby.
- Inner Thigh Squats
You can do squats to burn fat in hips, butt and inner thigh, and to strengthen knees. Stand with feet shoulder-width apart, feet pointed straight ahead. Hold a ball (a soccer ball or similar-size ball) between your knees. Squat as if you’re sitting down in a chair, pressing your knees together so you don’t drop the ball. Hold for a count of two, then rise. Do two sets of 10.
- Kegel Ball Squeezes
Complete Kegel ball squeezes to burn fat and tone abs. Lie down on your back with your knees bent and feet on the ground. Place a small medicine ball between your knees, keeping your back flat. Contract your pelvic floor muscles and squeeze the ball, holding for five seconds. Repeat.
- Mule Kicks
Start your on hands and knees, with wrists aligned under shoulders and knees under hips. Contract your abs and lift one leg so it’s parallel to the floor. Keep your knee bent and foot flexed as you lift your leg. Return to the starting position and repeat three quick sets 15 to 20 times, then switch sides.
- Ski Jumps
Ski jumps provide great cardio and work your glutes, thighs, hamstrings and core. Stand with your feet together. Jump from side-to-side landing softly on one foot with your knees bent. Do three sets of 15 to 20 reps.
- Quarter Curls
To burn belly fat, lie on your back with your knees bent and feet shoulder-width apart. Keep your feet flat on the floor with your hands cuffing your ears, not behind your head. Scoop your belly in and curl shoulders off the mat. Hold for five counts, then exhale and slowly lower back down. Do three sets of five to 10 reps.
- Bicep Curls
To burn more fat at rest, build lean muscle mass by lifting weights two to three times a week. Start with weights around 5 pounds and do simple exercises like bicep curls. Hold a weight in your right hand. Have your arms straight by your sides with your palms facing forward. Slowly bend your right arm with your palm facing up. Slowly straighten your arm, lowering your hand. Don’t let your elbow move back. Bump up the weight as you get stronger.
- Side Lunges
Lunges are an effective way to work legs, glutes, arms and abs. Stand with feet shoulder-width apart and lunge to one side with your first leg, landing on the heel first. Keep your torso straight and abs tight, and make sure your lead knee is pointing in the same direction as your foot.
Cara J. Stevens is a freelance writer living in Connecticut with her husband and two children. She writes frequently about health, wellness, parenting, beauty and hair care.
