Giving birth is a great blessing.  There is nothing like holding a new-born child in your arms.  Unfortunately for mothers, this comes with tradeoffs.  While holding their baby in their arms, mothers are also holding excess weight in the form of baby fat.  Here are five workout techniques to help mothers lose baby weight.

1.       Nurse
For this first one, “workout” must be defined vary loosely.  However, if mothers can lose up to nine pounds by just sitting on the couch, then why not call it a workout?  When nursing, 500-700 calories are burned each day.

During pregnancy, mothers put on nine pounds, primarily around their hips, specifically to make sure there is enough food to properly nourish their baby.  This weight is meant to be dispersed through nursing.  Mothers who choose not to nurse will have to burn it off.  This is why mothers who breastfeed return to their pre-pregnancy weight earlier than mothers who do not.

2.       Carry Your Baby
This is not as much a specific workout as it is a routine.  By constantly carrying your child, you are regularly lifting 10 – 20 pounds.  A baby sling or other soft cloth-carrying wrap make it easy to carry your child while doing chores or supervising other kids.

Carrying your child has two more advantages, in addition to burning calories by supporting the additional weight.  First, it keeps your infant close to you.  Second, it makes it more likely that you will go outside and be active.  Walking out the front door with a baby who is already in a sling is much easier than getting out a stroller and waking up a baby sleeping in a crib.

3.       Go for Daily Walks
Going for a walk is the most mom-friendly exercise for several reasons.  For one, it does not require mothers to purchase special equipment, load children into a vehicle or hire a baby sitter.  Just walk outside and go around the block.  Secondly, the physical activity of walking is low-impact.  It does not place much stress on joints, which are still loose for a while after giving birth until the hormones normalize. Finally, going for walks with your baby regularly gets both of you outside and in the sun.  This will help regulate a regular sleep cycle, so everyone can get adequate rest.

4.       Be Realistic
Along with a new child come new demands for time.  Many days, there simply is not enough time to get everything accomplished.  Despite the burdens of motherhood, moms need to make time for themselves.  Carving out 15 minutes each day to work out will help reduce the baby weight.  Mothers do not need to spend hours at a gym, and often they cannot.  Yet, working out for a short while each day will build discipline and eliminate fat over time.

5.       Join Friends
Working out for anyone can become discouraging.  For new mothers, whose social lives have recently been dismantled and who might be facing postpartum depression, exercising with other mothers can be the difference between losing weight and gaining even more weight.  Friends hold each other accountable, provide encouragement and have fun together.

With these tips, mothers can lose baby weight, but it will take time.  Above all, moms need to remember that this weight took nine months to put on.  It will not be lost overnight.  Keep at it, and the weight will slowly disappear.

Jason Sheirs writes for IronScience, a nutritional supplement manufacturer that specializes in exercise porducts such as whey protein concentrate and creatine monohydrate. When not working Jason loves writing, learning, and exercising with his wife.

Jason Sheirs

View all posts by Jason Sheirs
Jasons website