Getting in Shape after Baby By Adina Verrett of Stroller Strides

Here are some tips and lower body exercises for getting in shape after baby.

Get active whenever you can and regularly. Take a 10- minute walk here, do some push ups there, create chore 'workouts'-sweep at double-time. Put your baby in the stroller or carrier and walk. It's the best exercise out there.

Find the right intensity for you using the talk test. If you can't sing the ABC's to your baby, then you are working too hard. Can hold a regular conversation? Step it up.

Hydrate. If nursing, you'll need to drink more than the recommended 64 ounces of water. Drink water throughout your workout.

Here are few sample exercises for you to try.

Warm Up - Stand in front of your baby and roll your head from shoulder to shoulder only to the front. Next, do some shoulder rolls. From there, put your hands on your thighs and round your back then slightly arch. Lastly, stand behind your stroller and do some gentle squats, sitting back as if your bottom were reaching for a seat.

Aerobic - Push your stroller using good posture, with your shoulders dropped, arms relaxed, and wrists in a neutral position. Pull in your abdominal muscles (what's left of them) at all times. Breathe. Keep a nice and long stride, using your buttock and thigh muscles. Keep feet forward, hitting ground first with your heels. Vary your intensity by changing your stride and your speed.

Toning - Now let's start reshaping those muscles. You can stop during your walk every 5 minutes or so for a body toning "station". Following are some sample strengthening exercises:

Squats - Begin in standing with hands on your stroller handlebars. Feet are hips width apart, feet and knees are facing forward. Sit down as if reaching for a seat and then squeeze your glutes and bring yourself back to standing. Avoid going so low as to put stress on your knees.

Lunges - With hands on stroller handlebars, step forward with your right leg about 1.5 times your normal stride. The stroller will move forward as you do. Bend your knee to a 90-degree angle, so that your right thigh is parallel to the ground and your right shin is perpendicular to the ground. Dip back knee towards ground. Keep your torso upright. Use your right leg to come back to your starting position. Do 8-12 on each side. Change legs.

Remember to get your doctor's permission before beginning an exercise program. Six weeks after delivery is typical.

For more information about Stroller Strides or to contact Adina Verrett, see link...Stroller Strides