“Aiyohhh ….. No time to exercise-lah!”
Hey, new mums – does this sound like you? Whilst we love our precious offspring to bits, taking care of a newborn can be downright tiring work. Think interrupted sleep, tending to the bub’s every need and feeding on demand every couple of hours!
It’s no wonder that even the best intentions to exercise can go out the window.
Fret not, as there are fun (and fit) ways you can include your baby into your workouts. And major plus point – aside from getting healthy and happy from the endorphin boost, you’ll also get some quality bonding time with your baby too!
Always keep these pro mama tips in mind, before you begin:
- Safety always comes first – so practise and make sure you can do these exercises properly first without baby.
- These exercises are for babies 6 months or older. If you have a younger baby who cannot sit upright yet, you may want to leave them out of the exercises.
1. Warm Up & Cat Cow Stretch for the Spine
Perform a simple warmup with baby – Either carry your baby, or push them in the stroller around the block (or up and down your living room ) for 5 to 10 minutes.
Cat and Cow Stretch – get into an all-fours (or table-top) position, with your wrists directly under your shoulders and knees under your hips. As you exhale, round your back and bring your chin down to your chest. As you inhale, reverse the position and arch your back. Repeat this for 5 times or more, if you feel like it.
2. Work that Booty – Glute Bridge
Lie on your back, and let baby sit on your midsection. Inhale and as you exhale, lift your hips up in the air as high as you can go – or as high as your baby is comfortable with. Squeeze your butt muscles as you lift. Slowly lower your hips down to the ground. Repeat 5 times or until you (or baby) are tired.
3. Strong Legs – Leg Extensions
Lie on your back, bend your knees and place your baby on your shins. Keep holding baby and straighten your legs. You will feel this in your front leg muscles, your core and also your arms from holding baby. Repeat 5 times or until you (or baby) are tired.
Pro Mama Tip: keep an eye out for flying baby drool! And you can try this with your older kids too (I do this with my 9-year-old 30kg son, and it’s definitely a workout!).
4. Core Strength – Hold A Plank
With your baby either seated or lying down, try holding a plank position for as long as you can with good technique. Up the fun factor by singing the alphabet to your baby, and see which letter you make it to!
Pro Mama Tip: Make sure that your core is strong enough to hold a plank before you try this. If you have an abdominal separation after birth, make sure it is sufficiently healed.
5. Total Body Exercise – Reverse Woodchops
Start off in a squat position, holding baby to one side (low). Exhale, straighten up and bring baby to the opposite side (high). Return to your starting position. Do this 5 times on one side before switching to the other side.
6. Lower Body Strength – Wall Sit with Baby
You can do this against a wall, instead of a board being held by a trainer (as shown in the photo above). Start with your feet one foot away from the wall. Lower yourself into a squat, and stay there for as long as you can. Holding your baby in the manner above will utilise your core and arm strength as well.
7. Bicep Curl
Start by standing upright, with your feet shoulder-width apart. Hold your baby by the armpits, either facing you or facing away from you. Exhale and curl your arms towards your upper body, bringing baby up to you. Make sure you keep your elbows close to your body, and do not swing. Repeat 5 times or until you (or baby) are tired.
By Kim Boey
(Photos courtesy of Fitness Edutraining Asia (FEA)
Kim Boey is an educator, personal trainer and group fitness instructor who has been in the fitness industry since 1997. She’s the creator and teacher for the Training Pre and Postpartum Clients course at FITM, a fitness education centre, and a mum of 2 boys.
