New-Mom Circuit-Style Workout

Burn more calories as you build muscle with this exclusive workout. (Check with your doctor before starting this or any exercise program. If you had a Cesarean section, wait until your incision has healed.)

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High-Intensity Cardio Workout

This circuit-style workout, designed exclusively for Fit Pregnancy by Lindsay Brin, creator of the Shed Five Fast DVD, keeps you moving in between moves.

The result? The high-intensity exercises keep your heart rate up so you burn more calories as you build muscle. (A 125-pound woman will burn, on average, 240 calories in 30 minutes.)

What to Expect: Do this workout three times a week. Begin by doing one set of each exercise in the order shown. When you feel strong enough, repeat the entire workout, working up to three times. On alternating days, walk for 15 to 20 minutes, building up to 45 minutes.

Warm up: Go for a brisk 10-minute walk or do the following for 1 minute each, then repeat: march in place while pumping your arms; lift your knees and touch the opposite elbow, alternating sides; move each foot from side to side, tapping the opposite foot.

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Cardio Knee Pulls

Stand with your hips, knees and toes facing forward. Bend your left knee and step back with your right leg into a lunge position.

Keeping your weight over your left heel, reach your arms overhead. Quickly pull your right knee into your chest as you bring your left elbow to the right knee and squeeze your abs [shown], then return to lunge position.

Do 10 to 15 reps, building up to 30. Switch sides and repeat.

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Cardio Touch Downs

Stand with your feet farther than hip-width apart, hands on hips. Turn to your left and deeply bend your right knee, touching the floor with your left hand and keeping your back flat [A].

Jump up, pushing off your right foot, and reach your right arm up as you pull your left knee to your chest [B]. Do 10 to 15 reps, building up to 30. Switch sides and repeat

Repeat cardio knee pulls.

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Side-to-Side Blaster

Stand with feet hip-width apart, knees slightly bent, hands behind your head and fingers unlaced. Inhale through your nose, then exhale through your mouth and lift your left knee to your left elbow as you contract your abs [shown].

Inhale and lower your leg, then exhale and repeat. Switch sides and repeat. Do 10 reps on each side, building up to 20.

Repeat cardio knee pulls.

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Get on your hands and knees, keeping abs tight and your neck straight. Extend your legs behind you and rest on the balls of your feet to form a straight line from head to toes. Bring your right knee into your chest [shown], then return to starting position.

Quickly switch sides and repeat, as if you're running. Do 10 reps, building up to 16.

Repeat cardio touch downs.

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Plank Runners

Stand with feet together, knees slightly bent. Keep your weight over your heels and abs tight. Take a wide step to the right, shifting your weight to your right leg and tap your right foot with your left foot [shown].

Quickly push off your right foot, shifting your weight to your left leg and tap your left foot with your right foot. Do 10 reps, building up to 30.

Repeat cardio touch downs.

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Cool down: Lunge with your right leg in front and knee bent, your left leg behind you and straight. Raise your arms over your head and hold the stretch for 30 seconds. Switch sides and repeat.

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