|Posted on June 24, 2012 at 2:45 PM|
Many mom's are trying to find a routine once baby is born. I have been asked by so many, how did you get in shape so quickly, and how did you do it with a new baby?? We talked a little bit about nutrition in the last blog, and we will be adding much much more about it, but here are a few exercises you can do to get you kick started while still trying to create a balance at home.
Baby Squats: As many of you may know, babies love to be bounced and carried. Whether you use a carrier or not, you can do squats while holding baby. With baby positioned in front of you, in the carrier if possible to make it easier, spread your feet shoulder width apart, toes slightly turned out. Lower your body down as if you were going to sit in a chair, weight over heels, stomach tightened, butt tucked in. It's very important that you focus on your posture and tight stomach to really help strenghten your core. Do 3 sets of 15.
High Chair/Stroller Lunges: Sit baby in high chair, stroller, baby swing, etc. facing you. Put your left leg back about three feet from the standing position, then bend both legs (lunges), your right leg should then be at a right angle. Ensure you have both feet facing forward, and that your knee/leg are all in line with your ankle. While lunging, interact with baby, or give a healthy snack to them when you lunge. Return to a standing position by pushing through your right heel. Do 3 sets of 15 on each side.
Side Leg Lifts: Standing up straight (you can hold baby in carrier, or set down), spread legs slightly to align with hips. Place hands on your waist to help with balance. With weight on your left foot, lift right leg to the side, keeping leg straight, foot flexed and pointing straight ahead. Slowly bring right leg down and repeat. Do 3 sets of 10 on each side.
'Standing' Push Ups: Place your hand against the wall, palms flat, chest height, shoulder's width apart. Step back, about two feet. Slowly lean into the wall as if you are doing a push up, by bending your elbows. You can also do these with baby in a carrier. Do 3 sets of 10.
Tricep Toners: Sit on the floor, bend knees, place palms just behind hips with fingers facing forward. Your arms will be straight and your butt lifted slightly off of the ground. Keeping elbows back, bend elbows to lower your upper body. Butt should slightly touch the ground and lift back up to starting position. Do 2 sets of 10.
'Superman's': This is fun to do, and if your child is a little older, they usually love doing this with you too! If your child is smaller, lay or sit in front of you, or in a baby seat. Lay on your stomach facing baby/child. With palms down, spread your arms out in an airplane position, and legs spread just a little wider than your hips, with toes down. At the same time, lift your chest, arms, legs off of the ground (like superman), keep arms and legs straight. Hold this position for 10 seconds, and return to start. Aim for 10 sets.
Baby Sit Ups: (No, that doesn't mean really small sit ups, but ones you can do with baby) Lie on your back, bend your knees, with feet on floor. Hold baby, by letting them sit on your stomach and holding them there with your arms. Lift your legs, keeping bent so you have a 90 degree angle (knees over hips, calves parallel to ground). Tighten your stomach, lift your shoulders slightly off of the ground, while interacting/looking at baby when you come up. Return to starting position. Repeat 10 times.
This is a great start to an exercise regimen with your little one. These exercises target many of the areas women may need to tone especially after having your little one. I find myself doing squats and lunges more regularly throughout the day, because you can truly do them anywhere with baby in the carrier or in your arms. Make it fun, and you will be glad that you took the time for you. Make sure that your baby is rested and has eaten before you start to make for a less cranky little one, which allows mom to enjoy her exercise time a little more.
Good luck momma's! Keep up the awesome work. Remember to always make time to improve your life (you can make yourself find 1/2 hour-hour), because it will improve your energy and health, which will allow you to be even better for you and your family! MAKE THE DECISION TODAY, FOR A BETTER TOMORROW!!!
*As always, check with your medical provider in regards to nutrition or exercise restrictions.
Categories: Moms & Moms To Be