Being fit and staying active is important at every stage of life, and everyone knows about the numerous health benefits it brings. For moms, exercising after giving birth is essential—it helps with weight loss, rebuilds core strength and stability, relieves stress, and reduces the risk of postpartum depression.
Keeping fit and healthy when you have a baby may seem tough, but since your baby loves having you around, why not include them in your exercise routine? It not only strengthens your body but also gives you quality bonding time with your little one.
Here are 9 mom-and-baby workouts you can try together:
1. **Daily Walks**: Taking a 20 to 30-minute walk every day with your baby in a carrier is the easiest way to get back into exercise. Wear your baby in a sling as you go about your daily chores or when shopping. Using a pedometer can help track your activity throughout the day.
2. **Stretching**: Improved joint flexibility is an added benefit of stretching. You can do it with your baby lying next to you on an exercise mat. Try the snake stretch by extending your lower body on the ground and lifting your upper body with your hands, stretching your abdominal muscles and curving your back. Hold and then lower. You can also do the cat and camel stretch by getting on all fours above your baby, arching your back upwards like a cat and then downwards like a camel. Hold each position for five seconds and repeat.
3. **Pilates Bridge with Kegels**: Lie on your back, knees bent, and your baby sitting on your abdomen. Lift your hips off the floor, keeping your upper back and feet grounded. Perform Kegels by contracting your pelvic muscles as if holding in urine. Hold and then release. This exercise helps stabilize your pelvic organs and tighten your birth canal, aiding in recovery from childbirth.
4. **Squats**: Hold your baby with their back against your chest, feet shoulder-width apart. Squat down as if sitting in a chair, keeping your back straight and abdomen tight. Squats strengthen your lower body and knee joints while also aiding in fat burning and weight loss.
5. **Lunges**: With your baby held against your chest, stand with feet hip-width apart. Step one leg forward and bend both knees until your back knee is just off the floor. Repeat while alternating legs. Lunges boost metabolism and strengthen your back, hips, and legs.
6. **Planks**: Lay your baby on the floor and position yourself above, supporting your body with hands and toes, keeping your body straight and abs tight. Planks target muscles from your neck to your thighs, improving posture and spinal strength.
7. **Push-Ups**: With your baby under you, get into a push-up position. Lower yourself towards your baby and then push back up. This exercise improves core stability and upper body strength.
8. **Baby Bench Press**: Lie on your back, holding your baby in the air above you. Bring your baby down to your chest and lift back up. This playful exercise helps tone your chest, shoulders, and arms.
9. **Stroller Jogging**: Take your baby for a jog in a stroller to enjoy some fresh air. You can stop occasionally to do stretches, squats, and lunges. It’s a fun way to bond while improving cardiovascular health.
Balancing fitness with baby care can be challenging, but these exercises allow you to meet your fitness goals without neglecting your baby. Start with light activities and gradually increase intensity. Don’t get overwhelmed by the demands of caring for a newborn; instead, integrate your baby into your fitness routine for a healthier, happier journey.
