Lose The Baby Weight Exercises To Get Into Shape After Pregnancy (TRANSFORM YOUR BODY)

Lose The Baby Weight Exercises To Get Into Shape After Pregnancy (TRANSFORM YOUR BODY)


Do you want to lose the baby weight
after pregnancy then follow this video for the best postpartum exercises to
transform your body! For more of my best exercises designed for mums subscribe to
my channel and hit the bell to be notified of my new video releases every
Tuesday. This video is going to burn calories and boost your metabolism to
lose the baby weight. No equipment needed, just you! I’m Vicky Warr, pregnancy and
postnatal fitness specialist with over 18 years experience, my clients followed
these exact exercises to drop two to three dress sizes or more and you can
too. So let’s get started! This routine has six exercises in total,
three exercises in the first sequence, three exercises in the second sequence.
Each sequence, we’re going to repeat once and each exercise of the sequence we’re
doing for 45 seconds with a 5 second rest. It’s a super low-impact routine
which is safe for your joints, your core and your pelvic floor but you’ll
still find it challenging too. I’m going set my timer for 45 seconds and we’ll
get started with the first exercise which is the knee lift. Stand with your feet
shoulder-width apart and take your arms above your head, bring your right
knee up towards your chest and your left hand down towards the knee and then change
bringing the right knee up, then the left knee up and then the right hand towards the
knee. When you ready.. we’re going for 45 seconds, right knee
left hand, left knee right hand. Draw your navel in towards your spine to
maintain really good posture and help protect your core. If you want to make
this more challenging just increase your pace. Make sure you’re not leaning back
you want to lean slightly forward to engage those lower abdominal muscles.
This exercise is going to burn calories and boost your metabolism. Do increase
the pace if you want too but make sure you’re maintaining really good
technique. Keep going lifting your knee towards your chest
taking the opposite hand down towards the knee and then making sure you take
your arms back overhead afterwards. Now rest for five seconds. The second
exercise is the squat with a heel lift which tones and shapes your thighs.
You’ll stand with your feet shoulder-width apart and your hands
above your head or across your chest to make it easier. Sit back at your hips
squat and lift your right heel then your left heel. Are you ready? Let’s get
started! Squat lift the heel, start with your feet
flat and lift the heel as you squat sitting back to take your bottom down
and back towards the floor. Aim to get your thighs parallel to the floor or the
ceiling and lift your pelvic floor which is a really important tip for mums to
keep the pelvic floor safe. Stay strong through your core by drawing your
navel towards your spine, keep going. Rest for five seconds.
The third exercise is the walk out, of one of my favorites. It’s gonna help
strengthen your core as well as burn calories.
I’ll show you a quick preview before we get started! Take your arms above your
head, stand tall with your feet shoulder-width apart, bend your legs,
crouch down and take your hands to the floor. Walk your hands forward and either come
onto your knees for the easier version or walk your hands forward and come into a
modified plank where you have your hips down in a diagonal line to your body or come into the full
plank with your hands underneath your shoulders or your shoulders over your
wrists. Make sure your back is flat and you haven’t arched your back and your hips are lifted from here. Bend your knees or if you’re here lift your knees off the
floor. Walk your hands back towards your feet and come back up to a standing
position. Are you ready? We have 45 seconds ,so remember you have three
versions. One, two or three. Take your hands back and again and along the floor
walking out. I’m going to show you the full plank version and then bend your knees
walking your hands back. You have the modified version if you are a new mother, you want to be here or with your body at a slight diagonal. Pause each one to try and
engage your core. This time I’m going to stick with the more challenging version,
which is the full plank. Only perform the full plank if you have good technique.
You might want to stay with this version. Now we are taking a quick five-second rest
before repeating exercises 1, 2 and 3 again. So, we are going to repeat the first
exercise, the knee lifts for 45 seconds. Arms go above your head with your right knee
to your chest then lift your left knee to your chest The opposite hand comes down towards the knee, pull your belly button in towards your spine to firm up your core. Be sure
to be really tall, imagine somebody is pulling the crown of your head up
towards the ceiling. Avoid leaning back, increase the challenge by increasing
your pace. Make sure your arms go back above your head and keep going. Rest for 5
seconds rest before we repeat the second exercise. We’re doing the second exercise
which is the squat with the heel lifts for 45 seconds. Squat and lift your right heel, squat and
lift your left heel. Then sit back at your hips and take your bottom down towards the
floor as you come up. Breathe out and draw your belly button in towards your
spine. Lift up your pelvic floor to keep everything safe for your pelvic floor muscle. Raise
your arms above your head if you want to make the exercise more challenging. Aim
to get your thighs parallel to the floor or the ceiling. Stay strong through your
core by drawing your navel towards your spine. Keep going! Keep your knees behind your toes and
rest for five seconds. We’re repeating these three exercises again for 45
seconds. Stand with your feet shoulder-width apart arms above the
head then take your hands towards the floor, walk out onto all fours or go into the
diagonal plank or your full plank. Walk the hands back and bend your knees. Then reach up.
Again, I’m sticking with a full plank this time, but choose the version most
suitable for you. If you are a new mother as you’ll want to be on your knees or in the modified
plank version here or here. Draw your navel towards your spine. For those more advanced,
stick with a full plank. Keep going this exercise is also great for your hamstrings. It really
improves the flexibility in the backs of your legs. Rest for five seconds. Now
over to you! Comment below and tell me which exercise you felt shaped you up
the best. Now we’re moving into three more exercises for the second sequence.
Each exercise we’ll do for 45 seconds with a 5 a second rest. The first
exercise is the knee repeaters which is great for burning calories and boosting
metabolism. Start on a slight diagonal so you’re slightly facing a diagonal with your
right foot forward and your left foot is back. Bring your arms
above your head and then just bring your hands down as you lift your knee up
towards your chest and place the ball of the foot back behind you. That’s your
preview. Let’s go 45 seconds. We’re starting with the right knee and we’re
doing 45 seconds with the right knee first then we’ll switch legs and do 45
seconds on the other knee. If you want to make this less challenging or easier
place your hands onto your hips. Remember to firm up your core pulling
your belly button in slightly to have tension in your lower abdominals. Be
strong with your arms so bring your arms down towards your ribs as you lift your
knee. Rest for five seconds before switching sides. Same exercise with the
other leg. Start with your arms up above your head. Bring your right knee up towards your chest and remember to stay strong with your arms.
You’ll also feel this exercising your bottom, it’s a great one for lifting
and sculpting your glutes. Stay with me 45 seconds
goes fast when you’re having fun! Remember you can slow down the pace if
you want to make it easier or place your hands onto your hips. Rest for
five seconds. Exercise five is the step backs to help burn fat and tone your
bottom. Stand with your feet shoulder-width apart and your arms up
into a v-shape. Step back with the left foot so your right foot is forward.
We’ll do all of the repetitions on one side before switching to the other arm.
Place your arms above your head if you can into a v-shape and this helps really
improve your posture. Stay with me, we’re raising
endorphins inside your body as well, which helps boost your mood so if you’re
feeling a little blue today the exercise will make you feel so much better. Nearly there! Rest for five seconds
before switching sides. Same exercise, stepping back with your right foot.
45 seconds again! Pull your belly button in towards your spine. I know
you’ve heard me say that a lot but it’s so important you engage your core. That
way you keep your balance and it helps you tone up those lower abdominals. You might
notice that you feel this exercise in your glutes, your bottom, so it’s a great
one for toning your bottom. Slow down if you want to make the exercise less
challenging but try to keep your arms above your head because they have help
improve your posture. Keep your shoulders relaxed and rest for five seconds.
This exercise tones and shapes your leg It’s the squat with the front kick. Stand
with your feet shoulder-width apart. r Squat down and then lift your right
leg, squat lift your left leg into a kick. If this is too challenging for you
just tap the foot forward. Be sure to bend back at the hips when you squat with either the
easier version or more challenging version Are you ready?
45 seconds and rest for five seconds Squat kick right, squat kick left. When
you come up breathe out draw your belly button in and that will help
engage your core. It will also help you stabilize your back and prevent you from
leaning forward into the squat. So remember that easier version is tapping
with your foot instead of kicking. If you want to make it more challenging reach
across with your opposite hand and lift one leg higher in the kick. This is the more
challenging version, keep your arms slightly bent at the
elbow to avoid locking your arm. Now take a quick rest before repeating
exercises 4 to 6 again. We’re repeating exercise 4, the knee repeaters to
burn fat and also tone up your bottom. So 45 seconds, arms above your head, bring
your left knee up towards your chest and bring your arms down at the same time. To
make it easier, just decrease your pace go a little slower or take your hands
towards your hips. Bring your belly button in to improve your stability and
help keep your balance. Keep it going! 45 seconds on this leg before we switch. Nearly there, now rest for five seconds
before switching sides. Starting by lifting your left knee or
right foot forward, exercise 5 we’re repeating again. Arms above your head,
bring your knee towards your chest. Slow down if you want to make it easier or
you find you’re struggling to keep up with me. Remember as mums or moms we need to
firm up our core so bring your belly button in towards you to help with your
balance. Keep your arms really strong bringing
them down towards your ribs as you lift your knee. Stay with me. Nearly there. Rest for five seconds. So feet
shoulder-width apart arms above your head. Let’s go. Stepping back with your
left foot remember to draw your navel in towards your spine firming up your core. Drop your shoulders so your shoulders
stay relaxed with your chest lifted. Stay with it. Slow down on the pace if you need to
make it less challenging. Nearly there and rest for five seconds
before we change sides. Step backs other leg. Arms above your head, stepping back
with your right foot be sure to bring your foot back to meet the other foot.
Keep your arm lifted. Keep it going This is one of my favorite exercises. You
get to feel this one in your glutes, your bottom muscles as well as lifting your
heart rate feeling like you’re burning calories and boosting metabolism to help
lose the baby weight. Rest for five seconds the second exercise, the squat and
the front kicks we’re repeating all over again too. Squat and then kick your
leg in front alternating the legs, You can punch
your arm across the body for a more challenging version. To make this easier
you can just tap your foot in front. Make sure your knees remain behind your toes
when you squat and as you squat, bend back at your hips. Always squat with your
feet flat until you come out to do the kick. Shoulders are relaxed chest is
lifted. Nearly there. Keep a slight bend in your elbow if
you’re bringing your arm in front of you. Rest for five seconds. Well done!
Now you have a 10-minute workout with six of my best exercises to help you
lose the baby weight, what about flattening your tummy and
releasing tension? I have a free guide, my 7-day body reset after pregnancy for
a fit and healthy motherhood which gives you more exercises to flatten, tone and
tighten your tummy and release any tension in your muscles. Download your
free copy at the link below this video. Plus if you want more of my expert tips
and advice, my personal answers to your questions and to meet other
like-minded mums join my private community. The link is in the description
below and I’ll see you there! If you like this video give it the thumbs up and
share it with your friends and be sure to subscribe to my channel for all my
new video releases. Plus comment below with ‘helpful’ if you felt this video
helped you know which exercises to do to help lose the baby weight and let me
know what other body parts you want to workout. Thanks so much for watching be
sure to check out my next video, exercises postpartum for fat burning and
toning. Subscribe and hit the bell to be notified of its new release.

2 thoughts on “Lose The Baby Weight Exercises To Get Into Shape After Pregnancy (TRANSFORM YOUR BODY)

  1. Did you find this video helpful to know what lose the baby weight exercises to do after pregnancy? Have you been doing this video regularly and has it helped you? If so, comment in the box below with 'helpful'!
    Plus let me know which exercise you feel would help you or has helped you lose the baby weight the most?👇💪

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