The Best Postpartum Workout to Get in Shape (and Feel Great)
Ohio native Amanda Kloots was a Broadway dancer, Radio City Rockette, and former head trainer at Body by Simone before launching her own exercise self-titled business. She teaches her popular signature workouts, The Rope and The Dance, at Bandier studios in Flatiron NYC. Now you can get your favorite Kloots workout from the comfort of your own home with her streaming videos and The Dance, a nonstop cardio workout. In this column, Kloots takes us through her simple (but effective) postpartum workout to stay healthy and strong after baby is born.
I like to give this routine to all my clients postpartum. At this healing stage post-baby, you may not want to be doing a lot of jumping, so I advise concentrating on arm, ab, and leg exercises with very low-impact moves. The beauty of this routine is the simplicity. The only piece of equipment needed for this workout is a jump rope (and a yoga mat or rug), and your baby can be right by your side while you are effectively toning arms, abs, and legs.
It's important to start slow and work smart with good form after having a baby. You want to focus on strengthening your core again, rebuilding the muscles that are low and deep within the abdominal wall. Even in the leg and arm exercises, continually think about engaging your abs so that they are always working.
Stand in the middle of your jump rope and hold the handles tight in your hands pulling up on the rope, keeping your elbows lifted.
Slowly extend your right arm forward and then squeeze back to starting position. Perform eight reps on the right then switch to do eight on the left. Do this four times through.
Extend both arms forward but keep your elbows lifted, as if you were holding a big ball in between your arms. You are going to open and close your arms while keeping your elbows lifted. Perform 30 in-and-outs.
With the jump rope over your head, doubled over, pull your rope so that it is tight between your hands. Reach over to the side, and then come forward to a 45-degree angle, keeping the rope tight over your head.
You want to keep your hips stable and squeeze into your right oblique. Come back to center and perform 24 reps on the right side before switching to the left.
With your rope still in the same position, you are going to reach directly to the side and bring your right elbow to your right hip keeping the opposite arm long reaching for the ceiling. Extend your arm straight back to the top as you lift back to center. Do 24 on the right side before switching to the left.
Let's combine arms and abs. Bend your knees ever so slightly and pitch your body forward. Think of lifting your abs off the waistband of your pants. Holding the jump rope between your hands and keeping your core engaged, straighten your arms down to the floor and then lift them straight up, bending your elbows and squeezing your shoulder blades together. Straighten your arms down and repeat. Do 30 reps.
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