Workout with Baby – Easy and Fun Exercises for New Mummies : New Mums have the busiest job in the world. A brand new baby has countless needs that take up all of the Mum’s time, barely leaving any for herself. This can sometimes become mentally draining, especially if you are a new mother who is struggling with post-pregnancy weight. It is likely that you find no time to spend on your fitness and weight loss because your baby needs you.
Fortunately, there are ways you can work out AND spend time with your baby! There are several fun and easy workouts that safely involve your baby, so that you can effectively multitask. As soon as you feel fit enough to engage in exercising again, you can start from the comfort of your own living room.
How to Work Out with Your Baby
It’s all about bonding with creativity! The key is to get your body used to physical movement. This means that you don’t have to engage in an intense workout. Create smaller fitness sessions with your baby throughout the day to keep your body active. This will also boost your metabolism and start targeting the pregnancy weight – if that is something you want to work on. Apart from this, post-partum exercise will also help with better sleep, higher energy, and overall stress-relief.
If you are worried about other effects like lactating, several studies have proven that exercising has no adverse effects. In fact, research advises new Mums to engage in fitness, since this can often set the track for the rest of their lives. It may be some time before you can “hit the gym” again, but do consider how some simple items of gym equipment from quality providers like Nirvana Fitness can help build your strength in addition to the following approach.
Before you start, here are a few things to keep in mind:
- You can begin working out when your baby is old enough to hold their head up. This is usually around 4-5 months of age.
- Let your body heal fully from the pregnancy and birth before you start working out. Your fitness is important, but so is rest and recovery.
- Aim for 15 minutes a day, 3-4 times a week.
- Start slow and gradually build on to more difficult and straining exercises.
- For exercises that need you to place your baby on the floor, always use a cushioned yoga mat. A soft and clean rug is a good alternative.
Don’t force the workout if your baby doesn’t seem to be enjoying it.
Exercises You Can Do with Your Baby
Dance with Your Baby
Dancing is a great cardio exercise. You don’t have to stress about your forms or about performing the right moves; you can simply move as you like! For this, hold your baby close to your body either with your arms or with a front carrier. Once the baby is secure, put on some music and dance with moderate energy. Avoid making quick moves or jumping too much. If your baby doesn’t seem pleased or if you want to dance with more freedom, place your baby in their favorite secure seat and dance around them! This will get your heart racing without straining your body.
These can help strengthen abdominal and core muscles. Here are the steps to follow for easy curl-ups with your baby.
- Lie down flat on a mat and place your baby in a seated position on your lower abdomen. Hold your baby’s arm to keep him or her secure.
- Bend your knees and keep your feet flat. The knees will also support the baby’s back.
- Tighten your core and lift your head and shoulders off the floor and up towards your baby. Exhale as you lift.
- Repeat this 15-20 times or as you are comfortable.
Bench Press with Baby
This is almost like a regular bench press, but your baby is the weight! This one is bound to entertain your baby while helping you with your chest, arms, and shoulders.
- Lie down flat on the floor. Hold your baby from both sides of their chest.
- Raise your baby up till your arms are straight, while keeping your abs tight.
- Slowly bring your baby down, close to your chest.
- Repeat 10-15 times.
Overhead Press with Baby
You can follow a similar procedure to perform an overhead press.
- Sit down with your legs crossed and your spine straight, securely holding your baby.
- Slowly lift your baby up, as far as your arms go up.
- Slowly bring the baby down till they are touching your lap.
- Repeat 15-20 times.
Lunges are great for your legs and they are very easy to do when holding your baby!
- Start in a standing position, holding your baby close to your chest with both arms.
- Place one foot 2-3 feet behind the other and lower yourself into a lunge till your front leg is bent at a 90-degree angle.
- Repeat with the other leg.
- You can also perform walking lunges by ‘walking’ around the house in the lunge position, shifting legs each time.
If your baby enjoys being in a carrier, there are several workouts you can try. One of these are squats. Secure your baby in a front-carrier and lower yourself into the squat position. Repeat 5-10 times. The baby will also provide extra weight, making your workout more effective!
Planks are arguably among the best exercises for core strength. Fortunately, they are easy and fun to do with your baby! Simply place your baby on the mat and position yourself into a plank so that you are facing the baby. You can do the same for push ups, cat stretches, and other exercises in a similar position.
Taking your baby out for a walk is a great way to introduce new stimuli to them. When you are out in the park, this is the chance for you to simultaneously engage in your own fitness as well. Instead of a slow stroll around the park, opt for a brisk walk. If you feel like you have the stamina, alternate it with short periods of slow-jogging.
Working out with your baby can be a bonding experience for you while also boosting your health. However, it is important to take things slow. Remember that your body is in recovery and your pelvic muscles may not be as strong as they used to be. If you feel any pain or discomfort, postpone the fitness routine and give it another go in a few weeks!
Ken Zhang, founder of Nirvana Fitness has been involved in the fitness industry for the last 8 years. Ken has a passion for all things fitness with a special interest in power-lifting and strength training. Ken’s passion for weightlifting and bodybuilding extended to supply of gym equipment to both commercial gyms and to the home enthusiast. Ken understands the challenges that face individuals and companies in sourcing the best quality gear at an affordable price. This was the catalyst to start Nirvana Fitness.
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