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February 24, 2005

Got Baby Weight? Try Pilates

http://www.jewishjournal.com/health/article/got_baby_weight_try_pilates_20050225

 

Too many "When are you due?" comments that came weeks after I gave birth to my second child were all the motivation I needed to reclaim my body. I had gained 60 pounds with my first child, but I bounced back into shape with little effort. Now I was five years older, recovering from a difficult pregnancy and a cesarean delivery. I knew I was going to need determination, patience and willpower if I wanted to put on my favorite pair of jeans again.

My main goal in the first few months was to keep moving. At first I began brisk daily walks with my daughter, Stella, in her stroller. I walked up to 45 minutes at a time (if she would allow it), and fast enough to lose my breath. Then I began integrating exercises I could do while she was with me outdoors: modified push-ups (on my knees), dips (with my hands on a park bench), lunges (holding the stroller in front of me) and some standing stretches (sidebends and hamstring stretches). Doing all of this while caring for my newborn baby meant that on some days I had to be content with just 20 minutes of exercise. Having a good video at home to squeeze in a workout while the baby was napping was also key to my exercise program.

All of the exercise was great, but if I wanted to return to my former size I couldn't continue to eat as if I was still pregnant. Focusing on a strict diet had never worked for me in the past, so I chose instead to watch what I ate and how much I needed to eat so that I wasn't hungry. This meant cutting my portions down considerably and restricting dessert to something low-cal once a week. I also kept water bottles with me at all times to make sure I was drinking enough.

After I began to shed pounds, I knew I needed to tackle two other problems: my doughy stomach and my achy back. Who would have thought that caring for a 9-pound infant could wreak such havoc on the body?

This is where my Pilates background really helped. Since Pilates focuses so much on alignment while strengthening and stretching, it took care of both problems. It's the muscles in our midsection that enable us to stand up tall and take the weight and strain off our backs. All Pilates exercises focus on these core muscles.

Although I've owned my Pilates studio for more than 10 years and have been training for over 20, I still had to begin slowly with the simplest of abdominal exercises. Just curling my head and shoulders off the ground was too much at first. Fundamental exercises like knee folds, where the head and shoulders stay down and the abdominals stabilize the lumbar spine, was a better way to start. I had to focus on scooping my abdominals to protect my back.

It was humbling to watch my body quiver as I performed these basic exercises. It's tempting to just do crunches all day when your stomach is this out of shape. However, listen to your body. Overworking the abdominals at this stage can put you at risk for a hernia. Using Pilates equipment like the reformer, the trap table and even a basic workout ball made these movements a lot easier for me to perform properly. When I couldn't make it into my studio, I would do matwork at home using a Thera-Band to add resistance.

Although 30 pounds fell off of me almost immediately, the last 15 were reluctant to budge. It was a bit discouraging when my body didn't meet the deadline I had set for it. It took 14 weeks of hard work before I could perform a roll-up without assistance.

I practiced moderation with my eating over the holidays and resumed my regime with the beginning of the New Year. My workout schedule now consists of a Pilates session two to three times a week and a variety of aerobic exercises one to four times a week.

Stella is 4 months old, and intent on learning to roll over. Her mom is beginning to see those muscles again, but still struggling to lose her last 6 pounds. We are both determined and progressing nicely.

Maria Leone is the owner of Bodyline Fitness Studio in Beverly Hills. For more information, visit www.bodylinela.com.

 

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