Ive got a 9month old daughter, its hard for me to find time for me to tone up my body, between running a house hold during the day and working at night and not getting much sleep at all, ive been doing my best to loose weight and tone up, ive lost 10kg... im now 57kg and i was to lose about 2-5kg more and tone up (im a short person so its not underweight) What are some very effective exersizes i can do at home to help tone up and sculpt my body.
I can't do classes or afford a gym or equiptment... as i don't have much money or time, and don't have a baby sitter.
So far i do 30mins of walking a day, and the usual crunches, sit ups, leg lifts, light tonning weights ect and eating rather healthy.. any other tips?
Sarah-Ann, unless you're extremely short (like under 160cm), your problem isn't your weight, it's lack of muscle tone.
Try this - stand sideways to a mirror and straighten your arms above your head (reach for the ceiling). Hold that position and look sideways at your reflection. If your tummy disappears, your problem is weak muscles - there's no fat on your stomach. If it doesn't disappear, your problem is fat.
Walking won't tone your midsection so I'd be replacing the 30 minutes walking with 30 minutes body work of some kind. There are lots of DVD's. I wrote a Hub about belly dance workouts.
Yes Marissa is right. Walking will get you fit and help lose weight, but yes, you need to concentrate on your mid section.
You should check out her belly dancing hub, I have heard from so many women it is fantastic for toning that section of your body, especially after child birth.
it sounds like you're not losing it because your body still needs it with a baby, work, home and no sleep. you don't say how tall you are, but 57 kg doesn't sound overweight.
sometimes the body hangs on to fat reserves if the body is consuming a lot of energy which you are. it goes into a 'survival' type mode in case you aren't eating enough to produce the energy you need.
I would concentrate on keeping your energy reserves by eating as healthy as you can, and trying to improve your sleep. I know it's hard with a baby trying to do everything.
here's a good article I found that might help also. good luck. wishing you well.
http://www.fitpregnancy.com/yournewlife … 29927.html
I got back into shape after having my daughter with 10 minutes a day of jumprope. It works your entire body and is great cardio. Shorter bursts of intense exercise will burn through more calories than any extended workout. Your metabolism stays elevated much longer throughout the day and then some.
Check out Tabata. It will rock your world.
Working your abs does absolutely nothing to lose the fat on your belly. Some of the best body builders in the world don't do a single ab exercise (Branch Warren for one).
This is the answer. Abs are made in the kitchen. Get your nutrition right. And absolutely ignore the Slim Supple Strong guy.
"losing love handles and flabby belly after having a baby"
Why would you want to lose your husband right after you had a baby?
be patient and do some more exercise, I read alexandriaruthk hub about it the other day about quick workouts for post natal something like that --
just diet and you will soon be there, after two month when I gave birth before I lost all the pounds now, I am back to normal, 98 lbs skinny but I am healthy, just be patient
and take care of yourself!
Focus on eating less and cut calories where you can. You can exercise until the cows come home, but if you don't modify what you're eating - in combination with exercise - you won't see results!
exactly! First of all, aerobic exercises (which help you burn overall body fat - running being one of the most effective) along with a controlled, healthy diet helps you lose excessive weight; then introducing resistance exercise (with hand weights) works wonders to tone up muscles.
But it's important to be consistent with exercise and food control if you want to see long term results. And remember, it took you 9 months to gain that weight, so give your body time to lose it.
There are lots of videos out there on how to work out with your baby. Here's just one of many I found in a quick search of YouTube:
Keep breast feeding.That baby will suck all the fat out of you.
I found that swimming, resistance bands, leg and arm weights and using the gazelle,all helped with muscle toning and overall weight loss.
even if you're not over 50, these will help
http://hubpages.com/hub/Choosing-a-Work … r-50-Woman
You also didn't say what age you are. Young mums can lose weight quicker than older mums.
Like Marissa said though, it sounds like to need to tone muscle, rather than lose weight.
Don't you dare go on a diet at this stage, you can't afford to lose any energy with a nine month old to look after.
Any excercise aimed at your middle body will do the trick.
Sit ups, belly dancing, anything along that line...
Btw, you said you walk a lot, and good on you, walking is good for you, but do you leisurely amble, or do you walk fast enough to make your pulse speed up a bit?
Quick exercises multiple times a day is the key. I am the mom of a 3 month old, and while I jog him in the jogger everymorning, throughout the day I do these exercises. They are short and are done while baby is doing other things, so I don't take time away from him.
When he is on his play mat. do a set of walking lunges. preferably the length of a hallway and back (do this up to 4 sets) should take about 5 minutes.
When he goes down for an afternoon nap, get in a quick circuit. 20 push ups, 20 sit ups, and 20 back extension and repeat 2 times.
Do these things everyday, rotating in different exercises, but always keeping it under 10 minutes!
since you dont have time for the gym, what your doing will work fine. Maybe you can run with the baby stroller once in awhile. Your body burns sugar the first 15-20minuts of exercise then fat after that, so add a few minutes to your walks. Also walk on an empth stomach.
I would suggest that you train with heavier weights to build lean muscle mass that will help to speed up your metabolism and it will also help you to lose fat faster.
And it is also a good idea to take up a sport (like tennis, golf or a team sport). That way you will be more likely to stick to your cardio and it is also a great chance to get out of the house and socialize with people. That type of cardio is like interval training that will speed up your fat loss.
It is also a good idea to go see a nutritionist/dietitian. I've recently seen one. And it has helped me get the right diet for my needs and to help me lose fat. She can do the same for you and she will take into consideration all your specific needs.
Great article and advice. I agree with everything you say. My wife also thanks you. :-)
Great awesome comment by marisa Wright which I completely agreed with. However, I totally disagree that someone can't lose belly fat from walking. Here's an excerpt from one of my hubPages.
First you must adopt the correct posture of keeping your spine erect and your stomach tucked in. With proper concentration this stance will keep much of your body weight off your legs. By doing so, you are more than likely to develop a rhythm in motion. You must find and develop a comfortable rhythm to flow with or else jogging becomes strenuous.
In the above excerpt, replace jogging with walking; when you walk be sure to swing your hands back and forth while following the procedure for your stomach and spine as slated above. Walk for three miles per day. My eldest daughter Candice Wright followed this exact procedure after giving birth to her two boys and she has abs like Ironwoman. This walking procedure will not only flatten your stomach but shape your backside as well. Please, don't forget to focus on the rules or it will not work.
That's why I refuse to lose my love handles and flabby belly... just in case I feel like having a baby in five or six years from now. Might as well wait, right?
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