This fitness program will help you lose the excess weight you gained during pregnancy and help you adapt to the new physical demands of breast feeding and caring for your baby.

 We will help you accomplish these goals by rebuilding your aerobic capacity, while improving your muscle tone, strength, and flexibility.  Each stretch and exercise will first help you into the starting position, and then describe the way you should breathe during the movement.  Next we will walk you through the range of motion, and lastly we will give you some trouble-shooting advice so you can have excellent form.  

You should start with the upper body workout.  This will help you recover your arms and back.  Then move on to the lower body workout to shape up your legs and butt.  The lower body workout ends with an abdominal muscles routine that will flatten your stomach and support your back.  

You can do these workouts all together, on alternate days, or do them a few exercises at a time while the baby is sleeping. This workout can be used alone or as a supplement to your regular workouts.  

We strongly recommend you supplement this fitness program with some moderately vigorous cardiovascular exercise to improve your endurance and circulation after your physician says you are ready for exercise, especially if you had a cesarean section.  Do your cardio as a warm-up to this exercise program.

MATERIALS:

• an exercise mat
• a large stability ball
• a set of hand weights that seem light to you and another set that feels a bit heavier.
•  Feel free to insert songs from your personal music collection between each of our recorded exercises tohelp you stay motivated and keep up your pace.

RECOMMENDATIONS:

If you are still in pain or under medical supervision, please wait until you are better and get clearance from your physician before proceeding.  We recommend that you consult with your physician before you begin this, or any other exercise program.  If you feel discomfort, pain, shortness of breath, dizziness, deep leg pain or swelling at any time during this workout, stop -- and seek proper medical attention immediately.