You recently became a mother and you want your body back? You don’t have to run a marathon nor spend the hours in the gym. Apply the following plan of exercises which will get you fast and long-lasting results.
Make your muscles and hearth stronger
Although doing cardio exercises stops the development of hearth diseases, strength exercises are not any less efficient. Studies show that these lower blood pressure, level of cholesterol in blood and increase the bone density. Besides that, weight exercises facilitate insulin sensitivity which can reduce the risk of type 2 diabetes. Physical strength also makes your daily life easier. You will run up the stairs, carry the shopping bags and child in the same time and chores will be far easier to do.
Experts recommend exercises intended to strengthen main groups of muscles at least twice a week, with minimum of 1 set with 8-12 repeats. If you have enough time, do 2 or 3 sets per exercises and rest about half a minute between them.
Way of performing
Warm up with cardio-exercises and then start with the order we recommend, 2 or 3 times a week. Benefit of cardio exercises is strong and healthy heart. Regular practice of cardio exercises will reduce your blood pressure, increase the levels of good cholesterol, reduce stress which will lower the risk of heart diseases, type 2 diabetes, osteoporosis and certain types of cancer.
Cardio exercises should be done at least 5 days a week (best would be every day!), 30 minutes with a medium intensity. High intensity exercises you can do 3 days a week for 20 minutes. Although, experts claim that combinations of exercises of medium and high intensity give best results.
Double your results
By doing this plan of exercises you will definitively improve your health. However, if you want to lose weight or maintain your current weight you will have to work out for 60 – 90 minutes of cardio exercises every day in a week (300 – 450 minutes of exercising per week). Looks not doable? Organism of every human is a story for itself and thus find yourself a tempo which will make results for you.
On the other hand, you can reduce the exercise time if you reduce the amount of calories you intake every day. Persons which take care of their diet and exercise lose kilograms faster compared to the ones which rely exclusively on exercise effects.
Plan of Exercises:
Exercise 1 – Activates legs muscles, behind, legs and shoulders
In standing positions apart your legs in a shoulder width and hold the ball above your thighs. Hands should be in shoulder width. Lower yourself in a half squat while maintain the natural curve of your spine. After that lower yourself even lower (keep the weight of your body with heels) and raise the ball to the shoulder level.
Strengthen your behind muscles and quickly straighten yourself and then raise the ball above your head by which you finish one set of exercises. Keep yourself in this position for a second and then bet back in the beginning position and repeat all the moves. Do this exercise 8-12 repeats.
Exercise 2 – Activates midsection of the body and triceps
Sit on the ball, lower your knees, rely with your whole feet on thesurface and with the hands on the ball. Straighten your elbows in order to lift your hips, slightly push your body in front and put your feet further from the ball (the further the feet, the more efficient is the exercise). Bend your elbows and lower the hips closer to the floor.
Raise and repeat the same moves. Perform this exercise 8-12 times.
Expercise 3 – Activates muscles, midsection of the body and arms
Put yourself in the laying position facing the floor while relying on the stabilizing ball. Walk on your hands until the front of your calves touches the ball. Hands needs to be apart in the shoulder width and hips up so that the body is flat. Bend your elbows and lower your chest towards the ground. Lift your arms and walk until your thighs touch the ball and then repeat walking with your hands forward. Also, perform this exercise 8-12 times.
Exerise 4 – Activates chest muscles, midsection of the body and shoulders
Take your weight in both hands and lay so that with shoulder and head you rely on stabilizing ball. Set your feet apart in shoulder width and raise your arms above the chest with palms towards each other. At the same time, bend your right elbow and pull your right palm towards the shoulder and left arm lower from the body in the shoulder level. Left elbow should be slightly bent and palm facing up.
Keep yourself in this position for a second and then raise both of your hands above the chest and repeat the same moves while changing the positions of the left and right hand. With this you will complete the set of exercises. Repeat the exercise 6 times.
Exercise 5 – Activates the leg muscles and behind
Stand and set your feet apart in hip width. Lower in a half squat. While holding your hands on the body, or slightly apart, in order to keep the balance, raise your left foot of the floor. When you feel you are stable jump with your right feet forward and little left. Perform this 8-19 zig-zag jumps and then return into starting position and do the same with your left foot.