As a mother I know how much life changes as soon as you give birth to your newborn child. The concept of taking time for you diminishes overnight. And once we get the go ahead from our doctor to start up our exercise routine again it’s not as simple as laying your clothes out the night before and having the best intentions of going to the gym. You never know what is going to happen once you wake up in the morning. The uncertainty of whether or not your newborn is going to have a good nights sleep, or wake up sick, or just not let you leave their side is a common occurrence. So what can you do if you want to get your exercise but just can’t seem to get out of the house? Don’t give up! Here are some fun exercises that mommy and baby can to together!
Raise the Bridge
Lye on the floor on your back with the soles of your feet placed flat on floor hip distance apart. Place your baby seated on your hips. Inhale, and as you exhale contract your abdominals and glutes and lift your hips off the ground keeping your knees hip distance apart and over your ankles. Hold at the top for a few seconds then lower down until you hover 1 inch over the ground and repeat. For an added challenge contract your pelvic floor muscles as you lift and relax as you lower. For some added mom and baby fun and learning try saying “up goes the bridge” and “down goes the bridge”.
Place your baby on the ground on their back. Hover over top of your baby with your hands spread apart wider then your shoulderswith either your knees on the ground or lifted. Lower your body so your chest lightly touches your baby and give them a kiss on the forehead. Push yourself back up to the start position.
Peek-a-Boo Plié Squat Swing
Stand up with your feet on the floor wider then your hips and holding your baby under their armpits with your arms lowered between your legs. As you lower into a squat raise your arms and baby frontwards and upwards to chest/shoulder height. Take a moment to say, “BOO”! Push through your heels and squeeze your butt to return to the start position while lowering your baby at the same time. Be sure to keep your knees over your feet and not allow them to jut past your toes.
Snuggle Back Row
Stand straight up with your feet hip distance apart, knees and toes pointed forwards and shoulders open, down and relaxed. Hold your baby by placing your hands behind their upper back and bum. Bend your hips so your upper body is almost perpendicular to the ground and bend your knees slightly. Let your arms hang low while holding your baby and direct your gaze towards the floor. Inhale, and as you exhale pull your baby towards your chest by squeezing your shoulder blades together. Hold there for a quick snuggle with your baby and then return to the start position.
Funny Face Plank
Place your baby on the ground on their back. Hover over top of your baby with your elbows and forearms on the ground on either side of your baby’s body. Lift your hips off the ground and if you can lift your knees off the ground as well. As you hold the plank for 20-60 seconds make some funny faces at your baby and enjoy their precious giggles.
Repeat each of these exercises 8-12 times then repeat the sequence of exercises 2-3 times.
Michelle is a dynamic group fitness instructor, trainer and coach with 10 years of experience teaching a variety of programs in both Canada and the United States. She is a versatile instructor who specializes in training and coaching groups in a variety of settings. Michelle has the ability to deliver fresh, fun and challenging sessions to all fitness levels through her professional experience, devotion to continued education and passion for health and wellness. For more information about Michelle please visit www.MichelleFit.ca.
Photos: Mommy and baby, Jennifer and Anaya Uruski.