Being a new mum is a hectic, hectic job. It seems like you never get a moment free to yourself, and working out is probably pretty far down on your list of to-do things at the moment. But there are some quick, energising moves that you can do that does not require you to let go of baby, because these moves include baby! So everyone wins: baby gets his mama and you get a chance to tone up.
*Baby should be able to hold his head up on his own to participate in these moves, so probably when they are 3-4 months old.
Here are 8 workout moves you can do with baby:
Baby Dancing
Dancing provides a light cardiovascular workout that involves all the major muscle groups and improves balance and coordination. It’s also sure to elevate your mood, no matter how tired and stressed you might be. You can do it while holding your baby, or with him in a front carrier that keeps him close and snug to your body. Just put on your favourite music and groove!
Curl-Ups A + B
Curls strengthen your core muscles, which help support your lower back.
CURL-UP: (A) Lie face up on the floor with your knees bent and feet flat. Place your baby in a seated or reclined position on or just above your pubic bone. Hold him securely under his arms with your fingers wrapped around his torso.
CURL-UP: (B) Contract your abs and lift your head, neck and shoulder blades off the floor in 2 counts; lower in 3 counts. Exhale through your mouth as you curl up, drawing your abs up and in. Do 15 to 20 reps. Rest and play, then do 1 more set.
Reverse Baby Curl A+B
REVERSE BABY CURL: (A) Lie face up on the floor and bring your knees toward your chest; place your baby on your shins.
REVERSE BABY CURL: (B) Contract your abs to gently tilt your hips up off the floor as you lift your head and shoulders at the same time. Lower and repeat (this will gently rock your baby forward and back). Do 15 to 20 reps. Rest and play, then do 1 more set.
Baby Overhead Press A+B
Presses strengthen the upper and middle back, shoulders, triceps and biceps.
BABY OVERHEAD PRESS: (A) Sit cross-legged, holding your baby in front of your chest with your elbows bent.
BABY OVERHEAD PRESS: (B) Straighten your arms upward without locking your elbows. Pause, then lower your baby to the starting position. Do 10 reps, rest and play, then do 2 more sets.
Baby Bench Press (A)
BABY BENCH PRESS: (A) Lie faceup on the floor with your knees bent. Contract your abs and squeeze your shoulder blades together. Hold your baby securely and bring him close to your chest.
BABY BENCH PRESS: (B) Pause, then lower your baby to the starting position. Do 10 reps, rest and play, then do 2 more sets.
Pliés
Pliés and lunges tone the quadriceps, hamstrings, buttocks and calves.
PLIES AND WALKING LUNGES: Place your baby in a front carrier, making sure his head is well supported. Begin with 2 minutes of baby dancing to warm up, then alternate 1 minute of baby pliés with 1 minute of walking lunges (next slide). Alternate the combination 4 times for 4 minutes. To cool down, walk for 2 minutes, then take your baby out of the carrier and stretch for 2 minutes.
BABY Pliés : Stand with your feet farther than hip-width apart, turning feet out slightly. Keep your abs drawn in and bend your knees, lowering your hips and pressing your weight into the heels [shown]. Slowly straighten your legs and squeeze your buttocks to return to standing.
Walking Lunges
Stand tall and look straight ahead. Take a large step forward with your right leg and bend both knees 90 degrees. Keep your front knee over your ankle as your back knee approaches the floor, heel lifted [shown]. Push off the back leg and step your feet together. Repeat with the opposite leg.
Image credit: fitpregnancy.com
