Health Care

Postpartum Exercise- Toned Shoulders Gives the Appearance of a Smaller Waist

Toned shoulders gives the appearance of a smaller waist.  Try these simple exercises to strengthen, tone, and define your shoulders.  Stand with your feet shoulder width apart.  Slightly bend your knees, tuck your pelvis under, and keep your back straight.  Hold 2-3 lb. weights in front of your upper thighs.  With straight arms bring them both up at the same time lifting them no higher than shoulder height (i.e., your arms should be parallel to the ground).  Do 15-20 reps.  With your stance in the same position as the first exercise, start with your arms at your sides.  At the same time lift both arms out to the side no higher than shoulder height.  Do 15-20 reps.  Work up to 2-3 sets of each exercise.

Pregnancy Exercise- Tummy Toner

Did you know that you can tone your abs while you’re pregnant without doing harmful situps?  Try this simple pregnancy exercise to tone your tummy.

Standing lift your left leg and touch your heal with your right hand.  Repeat 15-20 reps then switch sides (i.e. left hand to right heal).  Work up to 3 sets on each leg.

Benefits: Tones your waist and inner thighs

Postpartum Weight Loss- Exercises for the Baby Bulge

The most frequently asked question I have by moms is how to lose the baby bulge.  I highly recommend boosting your cardio, meaning get your heart rate up and break a sweat.  When you increase your cardio and get your heart rate up you will burn more calories.  A great exercise to get your hear rate up is kickboxing.  Another benefit of kickboxing is it tones your waist, thighs, hips and buttocks.  For indoor workouts check out my postnatal DVD’s “Stroller Workout for Moms” and “Total Body Toning” - they both have kickboxing. For a direct link click here: http://fitbysara.com/products.php

Postpartum Weight Loss Exercise- Stairs!

If you’re looking to lose weight afer having a baby, climb stairs!  Stairs will increase your heart rate, tone your thighs and buttocks and help you lose weight.  Here’s a simple routine: Powerwalk for 10 min., climb a staircase of 40-50 steps up and down a total of 10 times.  Alternate between the powerwalk and the stairs for a total of 30-40 min..  You’ll feel the burn and you’ll love the results!

Pregnancy- Coping with Your Emotions

When you’re pregnant you’re likely to feel changes in your emotions because of all the hormones in your body.  To cope with irritablity I highly recommend connecting with yourself and your baby through the yoga breath.  Here’s how you do it:  Get in a comfortable seated position, you may place pillows underneath your buttocks, or be seated in a chair.  Place one hand on your heart center and the other on your belly.  Inhale and exhale through your nose.  As you inhale feel the love you have for your baby, and as you exhale connect the love at your heart to your baby.  Repeat the breath 15-20 times.  Slowly bring your awareness back into your space and open your eyes.