Operation “Hot Mom”
Exercises for Post-Baby Fitness
When writing an article about fitness through pregnancy and into motherhood, I like to research all aspects of the topic. In line with my usual process, I decided to search the word “operation” on Wikipedia. Operation is a game originally made by Milton Bradley, has been in production since 1965, and is defined as “a battery-operated game of physical skill”. Wikipedia further explained game of physical skill as “a game where the outcome is determined mainly by mental and/or physical skill, rather then by pure chance.”
It may be difficult to look at a new mom with an infant in toe, who looks like she never had a baby and not think to yourself, “She got the good genes. Lucky girl!” For the few moms who are able to shed the baby weight easily without much effort, it may be pure chance. For the average woman, however, getting back into her skinny jeans is a constant battle of taking care of a new baby and finding the time, energy and motivation to exercise regularly. I was one of those moms who had to work very hard to lose the baby weight and I was also breastfeeding. Having already been a Certified Personal Trainer who worked with moms through pregnancy and into motherhood, I thought I possessed all the skills necessary to get back into shape after baby. But like all new moms, I quickly learned that I lacked one crucial tool – TIME! That is when I implemented Operation “Hot Mom” into my life.
Unfortunately, Wikipedia does not offer a definition for Operation “Hot Mom”, so I am forced to give you my personal explanation. Due to the shapes of the plastic ailments in the game Operation, and the fact that the openings are scarcely larger than the ailments themselves, it is very difficult to extract the shapes using tweezers without alarming the buzzer. For me, finding the time to exercise during motherhood meant fitting another activity into a very small window of opportunity. I may of only had five to ten minutes between settling my child down for a nap and the laundry buzzer calling me to come fold clothes, but on my way I’d do lunges or push-ups once at the laundry machine. I completely contribute my ability to fit back into my skinny jeans at six months post partum to my attempt at maximize these few moments rather then stressing about spending time at the gym.
Below are three exercises that you can easily execute through your day without any disturbance to your regular routine. The exercises utilize household items so you don’t need to add any equipment to your house already filled with baby gear/toys. You don’t have to worry about leaving the house, finding a baby-sitter, going to the gym, or hiring a personal trainer. I offer you these hassle-free, no-cost and effective ways to exercise during motherhood. No more excuses for why you aren’t a Hot Mom. Here is your chance to start working to feeling and looking great. Please make sure to get approval from your doctor before beginning these exercises or any other exercise routine.
Exercise #1: London Bridges
The Body Parts
Abductor, adductor, gluteus and hamstring muscles become weakened due to pregnancy. Strengthening these muscles helps to prevent back pain and discomforts.
Best Time
While your baby is lying in a baby bouncer or entertainment pad
Household item
Toilet Paper
Execution:
- Begin lying on your back with your arms by your side, your knees bent and your feet on the floor
- Place the Toilet Paper between your knees
- Press your pelvis up off the ground to a point that is comfortable for you
- At the top of the bridge, squeeze the toilet paper roll three times between your knees
- Lower your pelvis back to the ground
- Repeat up to ten times
Exercise #2: Table Top
The Body Parts
The abdominals are the most difficult part of a woman’s body to recover after childbirth. You must re-teach your abdomen to pull in towards your spine for flattening and toning.
Best Time
While your child is playing with toys on the ground
Household item
Book
Execution
- On the floor, begin on all fours with hands shoulder width apart and knees hip width apart
- Balance the book on your back (Your back should be flat like a table)
- Inhale as you hold the position
- Exhale as you draw your belly button towards your spine as you attempt to touch the book with your navel.
- Inhale as you release the abdominals and then exhale to draw them back in again
- Repeat up to twenty times
Exercise # 3: Dish-Row
The Body Parts
Keeping the upper back strong will help you maintain good posture through motherhood.
Best Time
While you are doing dishes
Household item
Dirty Dishes!
Execution
- While standing at the sink, make sure to stand up long and tall
- With straight arms, lift a dish in front of you at chest height
- Inhale to hold the position
- Exhale and pull the dish to your chest with your elbows staying tight by your side and hold for five seconds
- Inhale to return to starting position
- Exhale and bring the dish to your chest
- Repeat five times with at least ten dishes
You must implement Operation “Hot Mom” into your life. You simply need to make yourself a priority through motherhood and maximize the small spaces in your daily routine. It’s a very difficult task to accomplish but remember, your child can only benefit from having a confidant, sexy and strong mother.