With a newborn baby, it’s difficult to get away and find time to exercise alone. As a new mom, quick and easy workouts with your baby provide the fitness you need and offer fun bonding time with baby. Try these mommy-and-me workouts for a stronger body, a clearer mind, and a more powerful bond with baby!
Mom Exercises at Home
Baby Lift
This workout for new moms is easy and effective. Lay on the floor and hold your baby with both hands. Begin with baby on your stomach. Push your arms up quickly but controlled—lifting your baby into the air. Bring your arms down slowly until baby is close to your stomach, but not touching. Continue this exercise for 10-15 reps.
Push Up Peek-a-Boo
Get into a push-up position with your baby underneath you, so you can see each other. If this position is too difficult, start on your knees. Cover your eyes with one hand. Lower your top half with your other arm. Surprise your baby with a Peekaboo, revealing your eyes! Then raise yourself back up. Do 10 reps, alternating hands.
Mommy and Me Planks
With baby underneath you, rest your forearms on the floor. Only let your toes touch the floor, but keep the rest of your body straight and elevated. Engage your core, so your abdomen muscles help support your weight. Stay in this position for one minute. Try singing a song to your baby, make funny faces or make funny noises as you hold your position.
Baby Weight Squats
Hold your baby in your arms, hands, or in a wrap. Stand with your chest held up and out. With your legs shoulder-width apart, push your butt back and bend your knees. Don’t squat too low, or it will cause excessive pressure on your knees.
Curl Ups with Baby
Lay on your back with your knees bent and apart. Sit the baby on your chest, holding him with both hands. Hold your stomach in, to engage your core, and curl upward. Do 10 reps.
Pelvic Lifts
Lay on the ground with your knees bent and slightly apart. Keep your baby sitting against your thighs and hold onto her with both hands. Raise your mid-section. Then come back down, but don’t let your bottom touch the floor. Do 10 reps.
Walking with Baby
Soon after having a baby, it’s best to ease back into exercise. Take a walk with your baby outside. You’ll feel the benefits of the exercise, and your baby will get outside and enjoy the fresh air.
Make sure to evaluate your physical limitations and exercise within your capabilities. Some women experience diastasis recti and should not perform ab exercises right away after pregnancy. Diastasis recti occurs when your “six-pack muscles”—which are stretched and pulled apart from your pregnant belly—do not come back together after the pregnancy. With your connective tissue stretched out, crunches can make your symptoms worse and widen the gap. Make sure to see a doctor for treatment in this case.
Resources
https://www.babycenter.com/0_diastasis-recti_10419293.bc
