What are the celebrity fitness secrets new mums, like hollywood actress Jessica Biel follow to get their bodies back post baby? Jessica Biel turned heads on the red carpet this week-end as she appeared at a LA charity gala looking stunning and svelte following the birth of her baby in April…
The Celebrity New Mums Fitness Secrets
Pregnancy and Postnatal fitness expert, Vicky Warr, shares the postpartum fitness tips and sample workout Jessica Biel and many other new mum celebrities would follow for getting their bodies back post baby.
Getting fit post pregnancy takes time and needs to be done safely and gradually. Forget what you hear about celebrities springing straight back into shape 4 weeks after giving birth. It’s a time to respect your body, the physical changes, hormonal changes and above all lifestyle changes.
It’s also important to take care of yourself, being fit to be a mum is essential, its physically demanding and also requires emotional energy. However hour long gym workouts are not necessary, short specific postpartum fitness workouts that alternate strength training and cardio exercise are best and easier to fit into your new lifestyle.
It helps if you stay in shape during your pregnancy and workout then. This builds the foundations and assists your body into getting back into shape after the baby comes. The kind of moves you want to do use multiple muscle groups, which is what hollywood actresses and top celebrities like Jessica Biel do to tone up effectively and efficiently in far less time.
Celebrity new mums, like Jessica Biel want their postpartum fitness to be energising rather than too tiring. Jessica will want to feel good after working out, not exhausted as she may need to go to feed her baby afterwards.
To get into great shape and still have energy to look after their babies I give all my clients a cardio strength workout which is ‘bite-sized’, just 10 minutes every other day to boost metabolism and melt the baby pounds.
Warm-up
A combination of shoulder rolls, neck rolls, arm swings, plies, knee lifts and marching will dynamically warm up the body. Do these moves for 4 minutes until you feel a ‘glow’ through your body.
The Moves
Complete each move for 40 secs and rest for 20 secs before starting the next move.
1. Squats holding a 2-2.5kg dumbbell in each hand just above your shoulders.
Squat down and up, keeping your feet flat on the floor
2. Reverse Lunges holding a 2-2.5kg dumbbell in each hand
Step back with one foot so your back heel is off the ground. With the front foot flat and draw your belly button into your spine, drop your back knee towards the floor, stopping before the floor, keeping your upper body upright. Both knees are at 90 degree angles. Then pushing up through the heel of your front foot return to standing and repeat stepping back with the other foot. If you struggle to maintain stability, perform the move without the dumbbells.
3. Plies with Lateral Raises.
Plie down, keeping your knees behind your toes and with a dumbbell in each hand lift your arms out to the sides so they come up level with your shoulders. As you return to standing bring your arms down to your sides.
4. Step-ups with Bicep Curls
With a dumbbell in each hand step up onto a wide stair and bend the arms at the elbows bringing the hand weights up towards your shoulders. As you step down extend the arms so they are straight. Alternate the steps so you step up with the opposite foot.
5. Bent over Tricep Extension
Stand in a split stance position with a dumbbell in each hand. Lean forwards from the hips and let your arms be straight at your sides.
Bring your elbows up towards your ribs and then exhale and extend the arms behind pushing the dumbbells away from you. Bend your elbows and then straighten your arms back down to your hips.
Repeat the moves once more.
Cool down
Light stretches in particular for your lower back and quadriceps are important. Stand sideways to a chair or wall to hold onto for extra support take hold of one foot around the arch of your foot and bending the leg bring the front thigh back so it is level with the standing leg. Hold for 45 secs and then turn around and repeat with the other leg.
For your back, lie down and bend your legs taking your feet off the ground and hugging your shins tight. Keeping your head and shoulders on the floor, hold the position for 45 seconds breathing in and out.
For short 4 minute postpartum core and cardio weight loss video workouts from
TheBeezKneez Hive, click the image below.
Watch these 3 short postpartum fitness videos to get back into great shape post baby
