Whether they are driving the kiddos to soccer practice, waking up in the middle of the night to change baby's diaper, or going grocery shopping for the third time of the week, there's no doubt that moms are extremely busy. However, that doesn't mean that new and seasoned mamas should let their workouts fall to the wayside! Working out at home saves time and money, and fitness experts also say that you only need 30 minutes of exercise a day to make a difference. So moms, are you ready to kick your at-home workout regimen into full gear?
Use the tips below to easily get fit and feel better than you've felt in ages!
1. If you're a new mom, as soon as your doctor clears you to resume moderate exercise, get outside and take the baby for a walk. Postpartum exercise has many benefits:
- Improved immune function and increased production of antioxidants.
- Increased energy levels during the day, which is conducive to more restful sleep.
- Better flexibility and muscular strength, as well as reduced joint strain.
- Suppressed cravings for sweets and an increased appetite for nutrient-dense foods.
2. Resume Kegel exercises within 48 hours of a healthy vaginal delivery.
These deep pelvic floor exercises increase the speed of healing to the vaginal area by increasing blood flow and circulation directly to the muscles that make up the pelvic oor. Strengthening pelvic floor muscles also reduces and may prevent urinary stress incontinence, which a ects up to 70 percent of women during or after pregnancy.
3. Consult a doctor before starting any exercise after a C-section, and be cautious as a new mom to not overdo it.
Avoid doing sit-ups until you know you don't have separation of your deep abdominal muscles. This condition is called diastasis recti. Ask your doctor to check for this, as it is not necessarily part of your postpartum exam.
4. Most moms might ask themselves, "How can I possibly fit in an exercise program with a baby?"
The answer is to work out with your baby! That's right, you can have a healthy lifestyle while getting fit with your kids. Try the following suggestions. As you can see, the goal is to make exercise fun and interactive. You don't have to have perfect form while working out with the kids, just be active! Be a consistent example for your kids by modeling a healthy lifestyle, as they will love exercise if you do.
Kisses Tricep Pushup.
Get on your hands and knees, and place your hands on both sides of your baby. Engage deep abdominal muscles. Stretch one leg out behind you at a time until both legs are straight in pushup position (or on knees), and make a straight line from your head to heels. Bend elbows and kiss your baby. Repeat 10 times
"Peek-a-boo" Plank over baby.
Get on your hands and knees, and place your hands on both sides of your baby. Engage deep abdominal muscles. Stretch one leg out behind you at a time until both legs are straight and make a straight line from your head to heels, in a push-up position. Rock backward and forward by pushing with your toes and say, "Peek-a-boo!" Repeat 10 times.
Nursery rhyme squats.
With baby on the oor or, while holding baby safely in your arms for an extra challenge, sing the ABCs or other nursery rhyme songs while performing squats. Start by standing with feet shoulder width apart, then bend knees in a deep squat by pressing your heels into the ground and sitting back as if you are lowering down onto a bench. Bend slightly forward from the hips as you go down, then return to an upright standing position.
Dance Party Cardio.
Kids love to dance, so turn on childappropriate music and dance it out. Dancing is great cardio, so be silly, laugh, and have fun!
Meow and Moo, Cat and Cow.
Get on your hands and knees, and place your hands on both sides of your baby. Round your spine like an angry cat and say, "A cat says, 'meow'" Then arch your back, squeezing your shoulder blades together, and say, "A cow says, 'moo!'" Repeat 10 times.
Get The Ball Leg Swings.
As baby gets bigger, interact with him on a squishy beach ball-sized ball and do Get The Ball Leg Swings. While lying on your side, place the ball under your ribs. Lift your top leg, swing it in front of you and then behind you. Allow a slight movement of the upper body front and back. Concentrate on leg motion and body lengthening in each direction. Encourage your child to try to get the ball out from under you and run around your legs.
As kids get older, play Airplane Abs.
Lie on your back, with your knees bent and feet in the air. Prop your child onto your feet. Hold his hands and slowly press your legs to his belly and lift them toward the ceiling with the child balanced on your feet. Engage abdominal muscles and take him on a little plane ride. Bend and straighten your knees, slightly moving your legs towards you and away. Avoid side-to-side motion to preserve balance.
Teach your child how to ride a bike and jog.
This will allow you to spend time outside and get fresh air. Switch off with another adult if you get winded.
Throw The Ball Lats.
If your child is able to catch a ball, throw the ball to him. However, if he is too young to participate, throw the ball against a wall. The higher the ball is thrown, the more intense the shoulder workout. Catching the ball will work the lats.