Finding time to exercise when you didn’t have children was tough enough. Now you have another full time job to add to your list of things to do!! Here are some moves you can do with your baby:
1. Side Plank: while lying next to your baby on your left side, prop your upper body up on your left forearm, making sure your elbow stays under your shoulder. Left leg should be on the floor, with your right leg stacked on top of it. Place your weight on your left arm and shoulder and lift your hops off the ground so that you come into a side plank position. If you can hold the position while you extend your right arm over your head. Aim for two sets of 10 repetitions per side.
2. Butt Tightener: Lying on your stomach with your baby in front of you, bend your legs so that they form a 90 degree angle at the knee. Rest your chin on your hands in front of you. Keeping your feet flexed, slowly lift your knees off the floor, squeezing your legs together as you push your feet up toward the ceiling. Hold this position while you sing “Twinkle Twinkle” to your little one. Repeat 3-5 times.
3.Squats: Stand with your baby in a front carrier, 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 the floor. Exhale and return to start. Aim for 3 sets of 12.
4. High Chair Lunges: Put your baby in a high chair or a stroller and face him, with your left foot back about 3 feet and your hands on your waist. Bend both legs until your right thigh is parallel to the ceiling, making sure your right knee stays in line with your ankle. Blow a kiss to your baby, slowly return to standing. Aim for three sets of 12 per leg.
5. Leg lifts: Hips expand during pregnancy which is why you may have lost the baby weight but still can’t button your jeans. This side leg lift can help. Stand with your feet hip-width apart, hands on your waist. Putting your weight on your left foot, lift your right leg out to the side, keeping is straight and parallel to the left leg. Slowly return to start. Try for two sets of 10 on each leg.
6. Push-Ups: Place your palms chest high on a wall in front of you. Step back about two feet away from the wall. Slowly lean into the wall, bending your elbows and inhaling for a count of five. Return to start, exhaling for a count of five. Aim for 3 sets of 10.
7. Triceps Tightener: Sitting on the floor with your knees bent, place your hands just behind your hips, fingers facing forward, arms straight and your butt lifted a few inches off the ground. As you inhale, keep your shoulders back and bend your elbows, lowering your upper body down to the floor in a “reverse” push up. Exhale as you slowly return to start. Try for 2 sets of 10.
8. Tummy Time: 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 while you sing to your baby. Slowly return to start. Aim for 10 repetitions.
9. Head, Shoulders, Knees and Toes: Lie flat on your back with arms at either side, knees bent, feet flat on the floor. Then, with your knees together, lift your legs off the floor, making a 90 degree angle- knees should be over hips, calves parallel to the floor. Hold for five deep breaths. Extra Challenge – Place your baby on your belly and lift your head and shoulders off the floor too. Repeat 3 times.
10. Alphabet: Lying flat on your back with your baby next to you, place your arms at either side and extend your legs straight up toward the ceiling, feet together. Then draw each letter of the alphabet with your toes while saying the letters to your baby. Keep the moves slow and be sure to have your navel pulled in toward the floor. Complete one set of the whole alphabet.
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