Making time to hit the gym with a newborn can seem like a daunting task. Some days, it's just not possible to get every mom task done and make time for a gym run. On those days when it seems impossible, use your newest addition to the family as your weight and do a workout with your baby!
The most important part to all of this is to listen to your body. After all the changes you have gone through since having your baby, you and your doctor know your body best. Make sure to start slow and work your way up to harder and more intense workouts. As always, make sure to discuss any new exercise plans with your doctor, especially if you had Diastasis Recti during your pregnancy.
Working out with your baby is not only convenient but your little one will enjoy the time together with you and see it as play time. Your baby smiling throughout the workout is also a great motivator to keep you going. You might not even realize your exercising and getting strong with all the giggles and kisses!
We are going to be starting with 7 exercises that focus on the major muscles of the body. Make sure to focus on your form and start with one round of each exercise first. Once you are comfortable with the exercises, you can work your way up to 2 and 3 rounds at a time. The best part is that you baby will act as your weight and as they grow in size, you will only continue to get stronger and stronger!
1. Oblique Twists: Make sure you are engaging your abs and not straining your lower back. Keep your feet off the ground for a more challenging exercise or keep them on the ground to put less stress on your back. Move your baby back and forth to engage your oblique muscles and watch how much your baby loves this movement.
2. Lunges: You can hold your "weight" up on your shoulders or in the front up against your chest. When you lunge, make sure your legs are at a 90 degree angle and your knees aren't going over your toes. Aim for 10 lunges on each leg per set you perform.
3. Hip Thrusters: Have your feet firmly planted on the floor and squeeze your glutes as you lift your hips off the ground. Try to hold this pose for a few seconds at the top of the exercise before performing another rep.
4. Overhead Press: Although this exercise focuses on your arms, make sure your abs are engaged the whole time as you are pushing the weight up. This again takes the pressure off your back and works those stubborn postpartum abs.
5. Push Ups: Your baby is going to enjoy this one. With your baby on the ground, make sure your hips and back are in a straight line and your are exhaling as you are pushing up. Go to your knees for a modification and give your bay a kiss on their forehead with each rep.
6. Front Squats: Hold you "weight" up against your chest and widen your stance slightly past your shoulders. Make sure when you squat down that your weight is on the back of your heels and you are using your glutes to stand up.
7. Hollow Hold: This one can seem tough with having to hold this position and your baby at the same time. If your little one doesn't seem to cooperate, try setting them down next to you while you hold this for 30 seconds. If 30 seconds is too long, start with as long as you can and work your way up in time. Need a modification? Try putting your heels down and gradually lifting them higher and higher.