i admit it! i’ve been so tired and lazy to exercise that i still have those postnatal fats and weight to lose. i’m so tired of wearing the same clothes all the time because i couldn’t fit into my pre-pregnancy clothes. so, i’m trying to find some exercises which i could do at home and that would be interesting to motivate me to workout. i found these workouts which seemed really interested and thought i would share with new mothers out there….
{1. Baby Dancing }
Holding your baby in your arms or in a front carrier, sway back and forth or dance the cha-cha. Keep your feet moving to gently raise your heart rate. Continue for 5 minutes, working up to 10.
Strengthens heart, legs, hips, arms, shoulders, back and abdominals.
Total time: 15 to 20 minutes
Tips: Keep your abs drawn in and your shoulders back and down during each move. Be sure to cradle your baby’s head securely, and don’t forget to play and talk with her while you exercise.
{2. Cradle Pliés}
Holding your baby to your chest, stand with feet wider than hip distance, toes slightly turned out and abs tight. Keeping your pelvis still, bend your knees [shown]. Straighten your legs and squeeze your glutes (butt) as you return to starting position. Repeat 10 times, working up to 30.
Strengthens legs, glutes, hips, arms, shoulders and abdominals.
Total time: 15 to 20 minutes
Tips: Keep your abs drawn in and your shoulders back and down during each move. Be sure to cradle your baby’s head securely, and don’t forget to play and talk with her while you exercise.
{3. Mommy Squats }
Holding your baby to your chest, stand a few inches in front of a couch with your feet hip-width apart and toes pointing straight ahead. With abs drawn in, bend your knees and lower into a semi-squat until your butt is just above the seat cushion [shown]. Return to starting position. Repeat 5 times, building up to 10.
Strengthens legs, hips, glutes, arms and core (abdominal and back muscles).
Total time: 15 to 20 minutes
Tips: Keep your abs drawn in and your shoulders back and down during each move. Be sure to cradle your baby’s head securely, and don’t forget to play and talk with her while you exercise.
{4. Baby Bridges }
Lie on your back with your knees bent and feet flat, toes pointing straight ahead. Place your baby belly-down on your thighs and hold onto her hips or ankles. Keeping your abs tight, slowly lift your hips off the floor while squeezing your glutes [shown]. Lower your hips to the floor. Repeat 5 times, working up to 10.
Strengthens hips, glutes, lower back and core.
Total time: 15 to 20 minutes
Tips: Keep your abs drawn in and your shoulders back and down during each move. Be sure to cradle your baby’s head securely, and don’t forget to play and talk with her while you exercise.
{5. Kiss the Baby Push-Ups }
On your hands and knees, place your baby on her back, underneath your chest. With your wrists under your shoulders and your head in line with your spine, pull your abs in–your body should form a straight line from head to hips [shown]. Bend your elbows to lower your torso and give your baby a kiss. Push back up to starting position. Repeat 5 times, working up to 15.
Strengthens chest, arms, back and abdominals.
Total time: 15 to 20 minutes
Tips: Keep your abs drawn in and your shoulders back and down during each move. Be sure to cradle your baby’s head securely, and don’t forget to play and talk with her while you exercise.
{6a. Baby Elevators }
Sit with your knees bent and ankles crossed. Place your baby on your ankles facing you. Maintaining a straight back, gently lift her toward the ceiling, keeping your elbows slightly bent [A](shown). Slowly lower your baby toward your chest and give her a kiss [B] (next slide). Push her back up into the air. Repeat 5 times, working up to 15.
Strengthens chest, back, arms and shoulders.
Total time: 15 to 20 minutes
Tips: Keep your abs drawn in and your shoulders back and down during each move. Be sure to cradle your baby’s head securely, and don’t forget to play and talk with her while you exercise.
{6b. Baby Elevators }
Sit with your knees bent and ankles crossed. Place your baby on your ankles facing you. Maintaining a straight back, gently lift her toward the ceiling, keeping your elbows slightly bent [A](shown). Slowly lower your baby toward your chest and give her a kiss [B] (next slide). Push her back up into the air. Repeat 5 times, working up to 15.
Strengthens chest, back, arms and shoulders.
Total time: 15 to 20 minutes
Tips: Keep your abs drawn in and your shoulders back and down during each move. Be sure to cradle your baby’s head securely, and don’t forget to play and talk with her while you exercise.
{Part 1: Blast The Fat With Cardio}
Total time: 20 minutes
Tips: Keep your abdominal muscles drawn in, chin level and wrists straight when pushing the stroller (don’t forget to watch for obstacles). Take long strides, leading with your heel and rolling through your foot. Drink plenty of water before, during and after your workouts, and wear supportive walking shoes and a sports bra. Also, make sure your baby is well fed before you start, and don’t forget the sunscreen and water.
1. Warm Up: Loosen up your muscles with a relaxed walk. Do several shoulder rolls and take some deep breaths. Total time: 5 minutes.
2. Pick Up the Pace: Increase the intensity by taking larger strides or skiping. This will get your heart pumping. Total time: 5 minutes.
3. Go Full Force: Alternate 1 minute of brisk walking with 1 minute of light jogging or speed-walking. Feel the burn! Total time: 5 minutes.
4. Cool Down: Bring the pace down to a slow walk, giving yourself time to catch your breath.
Total time: 5 minutes.
