Updated: Jan 22
Finding the time (and motivation) to work out can be hard and a real challenge - pregnant or not. Our busy lives keep us from hitting the gym and you’re wondering: How are things going to be when the baby is finally here?!
We’re here to show you a few awesome exercises that you can do with your baby. Not only will this increase bonding time but it will also help you to feel strong in your body again.
Here are our four favorite moves for fit mums:
Turn your walk into a workout
Don't underestimate pushing your baby in the stroller. Not only is walking the perfect way to unwind and get your baby to sleep but that precious time outside can also be your time to get some serious cardio in. The stroller is an excellent workout aid: Try by first locking your stroller brakes and do jumping jacks or a set of lunges. Then continue walking again for a minute and repeat the exercises. This will get your heart rate up and will most likely keep your baby entertained, too ;)
Thinking about picking up running again? Make sure you consult with your pediatrician to make sure running is a safe workoutoption for you and your baby.
Squats are a great way to fire up those glute muscles and work towards a strong backside. Working on our glutes is so important - not only for that booty but also for a strong back, which we all need in our everyday lives, right? If your baby is less than four months old, we suggest you wait until they are able to support their head, neck and torso by themselves. Once that’s the case, hold him or her in your arms while squatting. That extra weight will make the exercise more challenging and fun for both of you.
Proper form is key to safely and effectively do the exercise: Stand hip distance apart with your legs parallel and your knees in line with your toes. When squatting down, make sure your knees don’t go past your toes and keep your weight evenly distributed.
You can modify the classic squat and turn it into a plié squat to really hit those outer thigh muscles. Here, you can safely have your baby rest in a secure carrier. Stand with your legs wide and feet turned out and arms wrapped around your baby. Start bending your knees, aiming at getting your thighs parallel to the ground. If you feel like it, you can add a few pulses to the plie squat to feel the burn.
Plank your way to a strong core
Are you looking for a way to strengthen those core muscles again? Then the plank is your perfect move during baby’s tummy time. To do it correctly, make sure your shoulders are right over your wrists. Then, engage everything from your core to your glutes, quads and hamstrings. It’s a hard position to hold, so take it easy. If you need to, lower your knees to the floor for extra support and slowly work your way up to the full version - you’ll get there when you’re ready.
The secret move
This last exercise may not feel like one but nevertheless needs to be on this list: it is all about your pelvic floor muscles. The good part about working your pelvic floor muscles is that no one even has to know and you can do it anytime, anywhere. All you need to do is squeeze your pelvic floor muscles, which will feel like trying very hard not to pee for about three seconds. Then, relax for three seconds and repeat. Try to complete 10 repetitions three times a day and slowly work our way up to 50 and more repetitions.
What are your favorite exercises to do with your little one? Let us know in the comments below!