I have quite a few friends who are recently new mums & after a while they all have a similar thing they really want to conquer – their bodies.
They want to start to feel like them again, however how do you make the time with a little one who wants their Mamma’s attention? I came up with a few ideas and wanted you to let me know your thoughts:
- Rock & Roll
Targets: abdominals – that mummy tumme
A. Sit on a mat or a carpet with knees bent and feet flexed under a piece of heavy furniture. Place your baby in your lap facing you, his head and back resting against your thighs, and hold him securely.
B. Rock back a few inches until you feel your abdominals tighten. Hold the pose for ten seconds before slowly returning to starting position. Repeat ten times.
Targets legs and buttocks
Pushing the stroller or holding your baby securely, take a big step forward and bend your legs to 90 degrees into a lunge position. Because the weight (baby) is in the front, be sure to keep your abs pulled in tight so you don’t hurt your lower back.
Watch the front knee so it doesn’t go over the front toes.
3. Have a seat
Targets legs and buttocks
A. Stand with your heels about 12 inches from a wall, holding your baby face out, with his back and head against your abdomen and chest.
B. Slowly bend your knees as if to sit, using the wall for support. Don’t let knees extend past toes. Hold for ten seconds, then slowly stand up. Work up to ten reps.
4. Nursery-Rhyme Plank
Targets the entire body, especially the core abdominal muscles, triceps, upper back, and buttocks
Start on hands and knees, with your baby on his back below you. Lower your forearms to the floor so that your shoulders are directly above your elbows. Slide your knees back about 12 inches, keeping your back flat and your abs contracted. Hold the pose while you sing your baby’s favorite nursery rhyme. Work up from 30 seconds to two minutes.
5. Bench Squats
Hold on to your baby as you squat down and sit on a bench. Draw the belly in tight as you drive through the heels and stand up.
6. Leg Extensions
Sit on a park bench with baby sitting on one shin, or on top of the foot. Holding her hands, lift you leg straight up to work the quad. Bouncy!
7. Glute Lifts
Lie on your back and have your baby sit on your tummy. Drive through your heels and lift your hips up squeezing your glutes through the motion. Lower down and lift again!
8. Sit ups
Targets: core, abdominals – mummy tumy
Lie on your back with your knees bent at 90 degrees. Sit your child on your tummy and hold onto her hands. Perform a sit-up, working your abdominal muscles, and give her a kiss at the top of the move!
9. Baby Dancing
You can do this while holding your baby or with him in a front carrier that keeps him close to your body and supports his head (a carrier with straps that fit over your shoulders and around your waist is best). Just put on some music you love and dance, keeping your abs drawn in. For variety, try intervals of slow and moderately fast music to keep your heart rate elevated. (If your baby is in a carrier, be cautious when turning quickly and avoid bouncing.) Breathe deeply or sing out loud to monitor your exertion level; you should be able to speak without losing your breath.
You also can place your baby in a bouncy seat or swing and dance around him. Make your movements large and animated (reach above your head and stretch your arms out to the sides, for example) and maintain eye contact with him.