November 06, 2017 4 min read

Attention new moms! Do you find yourself wondering how to bond with your baby while trying to fit in a post pregnancy workout? We're here to help, from one mom to another. Sometimes you just have to redefine your methods of staying active and fit. Here are eight fun, quick and simple ideas from around the web-o-sphere to add into your home workout routine. Note: for exercises that your little one needs to be able to hold their head up on their own, be sure that they can do so with no discomfort, generally at 3 to 5 months old. Now, get psyched for some mommy and me fitness time!

 

1. Nursery-Rhyme Plank (from Parents.com)

Photo Credit: weightwatchers.com

Targets the entire body, especially the core abdominal muscles, triceps, upper back, and buttocks

Start on hands and knees, with your baby on his back below you. Lower your forearms to the floor so that your shoulders are directly above your elbows. Slide your knees back about 12 inches, keeping your back flat and your abs contracted. Hold the pose while you sing your baby's favorite nursery rhyme. Work up from 30 seconds to two minutes.

 

2. Baby Dancing (from fitpregnancy.com)

Photo Credit: Fit Pregnancy

Dancing provides a light cardiovascular workout that involves all of the major muscle groups, improving balance and coordination, as well as elevating mood

 You can do this while holding your baby or with him in a front carrier that keeps him close to your body and supports his head (a carrier with straps that fit over your shoulders and around your waist is best). Put on some music you love and dance, keeping your abs drawn in. For variety, try intervals of slow and moderately fast music to keep your heart rate elevated. (If your baby is in a carrier, be cautious when turning quickly and avoid bouncing.) Breathe deeply or sing out loud to monitor your exertion level; you should be able to speak without losing your breath. You also can place your baby in a bouncy seat or swing and dance around him. Make your movements large and animated (reach above your head and stretch your arms out to the sides, for example) and maintain eye contact with him.

 

3. Pliés (from fitpregnancy.com)

Photo Credit: Fit Pregnancy

Plies and walking lunges for leg toning and core strengthening 

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.

4. Front-Carrier Squats (from parenting.com)

Photo Credit: parenting.com

Lower body toner

Stand with your baby in a front carrier (if he's heavy, sit him on the ground), feet just past your shoulders, toes turned out slightly. Inhale and lower your body down to sit in an imaginary chair, weight over heels, navel pulled in, tailbone pointed to floor. Exhale and return to start. Aim for three sets of 12.

5. Rock and Roll (from parents.com)

Photo Credit: Fit Pregnancy

Targets abdominals

A. Sit on a mat or a carpet with knees bent and feet flexed under a piece of heavy furniture. Place your baby in your lap facing you, his head and back resting against your thighs, and hold him securely.

B. Rock back a few inches until you feel your abdominals tighten. Hold the pose for ten seconds before slowly returning to starting position. Repeat ten times.

 

6. Alphabet Abs (from parenting.com)

Photo Credit: parenting.com

Targets abdominals

Lying flat on your back with your child next to you, place your arms at your sides and extend your legs straight up toward the ceiling, feet together. Then draw each letter of the alphabet with your toes while saying the letter to your baby. Keep the moves slow and be sure to keep your navel pulled in toward the floor. Aim to do one set of the entire alphabet.

7. Tummy Time (from parenting.com)

Photo Credit: parenting.com

Strengthens core

Lying on your stomach with your baby in front of you, rest arms on either side of you in an airplane position and keep legs just wider than hip-width apart on the floor with toes pointed out. Then simultaneously lift your arms, legs and chest up off the ground, keeping arms and legs as straight as possible without locking elbows or knees. Hold for 10 seconds (sing to your baby if you want). Slowly return to start. Aim for 10 repetitions.

 

8. Glute Lifts (from weightwatchers.com)

Photo Credit: Weight Watchers

Works glutes, hamstrings, hips, and back

Start by lying down with your back flat, feet flat and knees bent and sit your baby on your belly. Slowly lift your hips off the ground, while squeezing your butt and keeping your body in a straight line and your shoulders flat.

 

Have any new mom workouts you want to share with us? We'd love to hear from you!


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