Want to Get Rid of Baby Weight?

Problem #1: “I just don’t have time to work out!”

First of all, I know that women aren’t exaggerating when they say they don’t have much (or any) free time. But the reality is that being “too busy” to work out just isn’t a valid excuse. It’s up to you—and no one else—to make health and fitness a personal priority.

And the notion that you have to spend hours and hours in the gym to lose the baby weight isn’t true, anyway. In fact, personal trainer Mike Heatlie, who counts the supertoned Gwen Stefani as one of his celebrity clients, says that you should never train for more than one hour at a time, regardless of your schedule. If you’re one of those moms who can’t spare a whole hour all at once (and there are plenty of us who can’t), you can still get results by breaking up your fitness regimen in intervals throughout the day.

As for what to do with that hour (or those stolen 15-minute intervals), most workout pros recommend circuit training—moving from one calisthenic exercise to the next with very little rest in between. “It’s the most effective way to exercise, because circuit training works your entire body,” says celebrity trainer Valerie Waters. “You’ll get a cardiovascular benefit, thanks to how hard you’re working, as well as the benefits of strength training— shaping and toning of the muscles, plus the afterburn effect. Your metabolism will stay elevated, and you’ll continue to burn calories even after your workout is over.”

Many gyms offer classes that follow the circuit training philosophy (class descriptions should say so), while many personal trainers specialize in this type of workout. If you’re unable or unwilling to hit the gym, however, it is possible to circuit train from home—a great option for evening workouts, since most of us are held hostage there after the kids go to bed.

Try Waters’ total body strength training workout; you can do it anywhere, and all you’ll need is a soft ball and a resistance band with handles. Waters suggests doing the routine three times through, moving quickly from one exercise to the next, a minimum of three times a week. Even if you’re a total exercise newbie or you’re easing back into a workout routine, these eight basic moves are a fantastic starting point. Try them the next time you’re watching reruns of Top Chef or giggling over The Bachelor. Instead of sprawling on the sofa, get up and get moving.

Problem #2: “I can’t ditch my mom pooch!”

While certain exercises can remedy a post-baby paunch, you’ll actually want to avoid traditional crunches. “Crunches won’t help because they’re not activating your deep core muscles,” says Cynthia M. Chiarello, P.T., Ph.D., assistant professor of clinical physical therapy at Columbia University.

Celebrity personal trainers agree. “I once helped a client take five inches off her waist in five weeks, just by stopping her from doing sit-ups and having her switch to more core conditioning work,” says Heatlie. So what exercises will help you whittle your waistline? Moves that target the transverse abdominis, the sheet of muscle that lies directly underneath your would-be six-pack (this section of muscle wraps around your midsection like a belt; so the tighter it is, the tinier your waist will be).

The plank and the side plank are two such exercises, as is the abdominal vacuum, which you can perform from a seated position by exhaling all the air from your lungs, then using your belly muscles to suck in your stomach, as if you were pulling your belly button back to your spine. Hold, then release. Pelvic floor exercises, or Kegels, can also help tighten up the core.

Still can’t seem to trim the tummy? Sometimes a post-baby paunch is just fat, says Dr. Chiarello. And if that’s the case, it’s time to take a closer look at your diet—extra calories could be contributing to the problem.

Janice Min was the editor-in-chief of US Weekly magazine for six years. She is the author of How to Look Hot in a Minivan, available now online and at your favorite bookseller.