How can I ensure a good workout?

Stair Steppers
Besides using it regularly, try to get the maximum benefit from the machine by taking big steps and using the handrails only for light support. Leaning on the rails can hurt your posture and lower the intensity of your workout (you won't burn as many calories). You should be making your legs do the work. Stand tall, with your knees positioned behind your toes, and look forward. Start with a stepping rate that slightly raises your pulse, adjusting the resistance and your speed as needed.For a more difficult workout, let go of the rails every now and then — but take care not to lose your balance. Many machines let you increase the difficulty of your workout, either manually or by selecting a program from the electronic display.Caution: Keep an eye on your baby during — and immediately after — workouts because the moving cylinders can pinch curious fingers. And both the cylinders and the pistons can get hot enough to cause a bad burn.

should I invest in stair steppers?

Stair steppers are particularly good during pregnancy because, when used with the correct posture, they don't strain your back. They strengthen and tone your lower body and give you an aerobic workout. Because you can choose the intensity level of your workout, it's a good piece of equipment to have around after giving birth. You can ratchet up the intensity as you regain your strength.Stair steppers range in price from a few hundred dollars to around $2,000. You'll want to make sure you have a dedicated, level spot in your home to keep the stair stepper, with enough clearance overhead to stand tall. There should also be plenty of room to get on and off the steps without tripping over power cords or other obstacles.

Yoga: for pregnancy and beyond...

Consider yoga a way to stay physically healthy and emotionally grounded. It addresses challenges inherent to pregnancy and childbirth while nourishing the spirit to set the stage for confident parenting. Pregnant fitness buffs will find that yoga’s asanas (postures) rival any other workout in keeping the body toned and flexible. Women with more difficult pregnancies find physical and emotional comfort in yoga’s gentle, restorative poses and breathing techniques. Prenatal peace Either way, says Patty Slote, director of the prenatal program at the Movement Center in Portland, Ore., the practice creates a solid foundation of inner strength during pregnancy. “You cultivate an openness to change and a connection to the baby growing within you,” says Slote, who also is the creator of the DVD Prenatal Yoga: A Complete Home Practice for a Healthy Mother and Baby (The Movement Center/Rudra Press, 2005). Relax and deliver Yoga facilitates more comfortable birthing, with postures that open the pelvis and use gravity to your advantage. Mentally, it enables you to enter into delivery focused and relaxed. “In fostering your natural tendency to turn inward during labor, yogic breathing helps you find peace,” says Kristen Eykel, a kundalini yoga instructor in Los Angeles specializing in prenatal yoga and co-creator (with Lamaze and Yoga Journal) of the DVD Yoga for Your Pregnancy (Good Times, 2004). “You approach the birthing process with confidence rather than a stress response.” She says breathing techniques for relaxation apply even in cases of a planned Cesarean section.After the baby Yoga’s benefits continue as you cope with the demands of caring for your baby—and the desire to get your body back. “You want exercise that replenishes rather than fatigues you,” says Jo Ann Colker-Arison, a hatha yoga teacher in Los Angeles and creator of the postnatal DVD Yoga Ma Baby Ga: Mama & Me Postnatal Yoga (Tapeworm, 2005). Devote just 10 minutes daily (even incorporating your baby into the routine), and you’ll see significant mind-body benefits. Best of all, it happens naturally and effortlessly, rather than through overexertion.The pregnancy program “Yoga alleviates many of pregnancy’s common discomforts,” says Slote, who designed the following series of poses that are linked together with breath and movement. Do this routine 3–4 times per week in the order shown, resting between poses if needed. When you are ready to progress, try doing the entire program from start to finish without resting.
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Be gentle with yourself!

Now that you've gotten the go ahead from your doctor and are feeling sufficiently ready to get moving again, you might need some ideas on exactly what to do. Robin Weiss, About.com's Pregnancy Guide, has the perfect workout for you, taking you through four days of exercises designed to help strengthen your body.

The important thing to remember is to be gentle with yourself and follow doctor's orders. Make sure you're eating a healthy diet, particularly if you're breastfeeding (which may require up to 500 extra calories a day). Stay well hydrated and don't give up! Not only will you lose your baby weight faster, you'll have more energy for your new bundle of joy.

source- about.com

Exercise that belly!

Most women are eager to get to some ab exercises to help firm up the middle. However anxious you are, start slowly and only do what you're capable of. A great place to start is pelvic tilts and simple ab contractions. When doing pelvic tilts, lay on the floor with your legs bent, feet resting on the floor. Slowly tighten your abdominals and roll your pelvis towards you. Breathe evenly and try to initiate the movement with your abs. Don't forget to tighten the pelvic floor when doing pelvic tilts, since they may place pressure on it and stretch it further. Another option is isometric contractions you can with your baby. Lay down with knees bent and feet flat on the floor, placing the baby on your belly. Inhale and lift the baby up, pulling your abs in and squeezing them like a sponge. Exhale and lower the baby back down. Repeat as many times as you can.
As you get stronger, you can progress to more difficult exercises.
If you've had a C-Section you'll need more time to allow your body to heal before trying abdominal exercises. Before you do anything, check with your doctor and work with him or her to develop a starting exercise program. Go slow and be careful with any abdominal exercises!

Doing it the Right Way

Having a baby means a lot of things. Losing sleep, learning how to hold a tiny person the right way and dealing with the weight you gained during your pregnancy. It won't be easy, what with the lack of sleep and a new person to care for, but exercise should be one of your top priorities since, as Fit Pregnancy reminds us, "it raises your metabolism, helps you shed those extra pounds, provides energy to deal with your chaotic life, gives you a little time for yourself, and helps relieve stress and body tension."
Studies show that most women gain an average of about 30 pounds during pregnancy. 18 to 20 pounds are usually lost within a month of having a baby, but those last 5 to 10 pounds can be hard to get rid of! Don't lose heart! With a little patience and a consistent exercise program, you can exercise and get back into shape after baby.

Getting back to exercise after having a baby should be a gradual process.
you do anything, you should talk to your doctor about simple exercises you can do the first couple of weeks after the birth. Kegel exercises are a great place to start, since they involve small contractions of the muscles at the vaginal wall. Kegel exercises can help strengthen weak pelvic muscles, which could cause bladder control problems. Another easy one during the first few weeks after you have your baby is walking. Short, slow walks will help your body get ready for more vigorous exercise, as well as get you a little time and fresh air to yourself. A full-fledged return to the aerobic activities you participated in pre-pregnancy usually comes around the time of your postpartum doctor's visit, or after about six weeks. So, go slow and don't push yourself!

source- about.com

Wearing pre-pregnancy clothes again

Will I ever be able to wear my pre-pregnancy clothes again?Last updated:

By Debi Pillarella, fitness expert
Question: Will I ever be able to wear my pre-pregnancy clothes again?Answer: Probably — but not for a while. Remember, it took nine months to grow your baby, so you can't expect all traces of your pregnancy to disappear in a few weeks. In fact, it may take nine months to a year or more to get back to what you consider "normal." Even then, you may find that the shape of your body has changed for good. Your hips may be broader, your bottom slightly rounder, or your waist just thick enough to require one size larger in fitted pants and skirts.
For the first month or so after giving birth, you'll probably be most comfortable in the maternity clothes you wore when you were four to five months pregnant. Or you may find that regular pants, shorts, and skirts with drawstring or elastic waistbands, roomy tees and tops, or loose-fitting dresses best accommodate your post-baby body.You probably already know the two essentials for shedding pounds: eating sensibly and exercising regularly. Finding time to work out can be challenging with a new baby in the house, but keep in mind that doing something is always better than doing nothing.Many health clubs and YMCAs offer postnatal fitness classes where you'll meet other new moms who are struggling with the same issues you are. You can even find workouts you can do with your baby, such as "mommy and me" yoga classes.If you can't find a class in your area, check with the childbirth education instructors at your hospital or birthing center — they usually have a wealth of information about local resources for new moms. Consider investing in a couple of exercise videos so that you have a backup plan on the days you can't leave the house for a walk or get to the gym.Also realize that just as every woman's body responds differently to pregnancy, every woman's body has its own way of rebounding afterward. Some women never get back to their pre-pregnancy weight, while others find that the relentless physical demands of motherhood leave them thinner than they were before having a baby.Be patient. Whenever you're feeling frustrated by how you look, pick up your baby and head to the nearest mirror. It's hard to be too critical of yourself when you're looking at the wonderful reason your body changed.