Exercising and staying fit are important at every stage of life, and the benefits are well-known. For new moms, working out after having a baby can help with weight loss, restore core strength, and reduce stress. Plus, it can lower the risk of postpartum depression.
Keeping fit while caring for a baby might seem challenging, but since your baby finds comfort in being with you, why not include your little one in your workouts? It’s a great way to strengthen your body and bond with your baby at the same time.
Here are 9 workouts you can try with your baby:
1. **Walking:**
Start with a 20 to 30-minute daily walk with your baby in a carrier. This helps you ease into physical activity. You can also wear your baby while doing daily tasks like house chores and grocery shopping. A pedometer can help track your activity throughout the day.
2. **Stretching:**
Stretching improves joint flexibility. You can do it with your baby on your exercise mat. Try a snake stretch by lying on your stomach and pushing your upper body up with your hands, stretching your abdominal muscles. Another option is the cat and camel stretch, where you arch and dip your back while on all fours above your baby.
3. **Kegels and Bridges:**
Lie on your back with your knees bent and your baby on your abdomen. Lift your bottom off the floor while keeping your upper back and feet grounded. Hold this position and do Kegels by tightening your pelvic floor muscles. This helps with postpartum recovery and sexual health.
4. **Squats:**
Hold your baby close to your chest, feet shoulder-width apart. Squat down as if you’re sitting in a chair, keeping your back straight and core tight. Squats strengthen your lower body and burn calories.
5. **Lunges:**
Hold your baby and stand with feet hip-width apart. Step one leg forward and lower yourself until your back knee is just above the floor. Alternate legs. Lunges boost metabolism and strengthen your back, hips, and legs.
6. **Planks:**
Place your baby on the floor and get into a plank position over him. Hold your body up with your hands and toes, keeping it straight and your abs tight. Planks strengthen your core, back, and pelvis.
7. **Push-ups:**
With your baby on the floor, get into a push-up position. Lower yourself to kiss your baby, then push back up. Push-ups enhance upper body strength and stability.
8. **Baby Bench Press:**
Lie on your back and hold your baby up in the air, then bring him down to your chest. Repeat this to tone your chest, shoulders, and arms. It’s a fun exercise that your baby will love.
9. **Stroller Jogging:**
Jog with your baby in a stroller for an outdoor workout. Take breaks to do stretches, squats, and lunges. This boosts cardiovascular fitness and provides fresh air for both of you.
Balancing workout time with baby care can be tough, but these exercises allow you to bond with your baby while staying fit. Start with light activities and gradually increase the intensity as you build stamina. Embrace this time to connect with your baby in a healthy and fun way.