18 Nov The top 5 exercises you can do that involve your baby
Becoming a new mother can be one of the most amazing, stressful and time consuming periods in your life. We all know babies demand constant attention so it can be hard to find time for exercise. Gold Coast Physio for Women is here to give you 5 great exercises to do that include your beautiful bundle of joy.
Exercise 1: Baby squats.
Holding bub face to face out in front of you, place your feet just wider than shoulder width apart. Lean you bottom backwards keeping the weight through your heels. Then pretending to sit in a chair, lower as far as you can while keeping your back straight and shoulders up. Smoothly rise back up to standing, then repeat. Bring you baby in close as you stand, and stretch out your arms as you lower. The best part: No barbell needed, bub provides extra weight for you to lift.
Aim for 3 sets of 12 repetitions.
It works: Your thighs, bum and core.
Exercise 2: Tummy time.
We hear about the importance of tummy time for baby, but what about for mummy?
Join in tummy time by lying on your stomach opposite you baby, squeeze your feet and thighs together and try to lift them up off the ground and hold. For added effect try working your upper back too by raising your chest up high with your arms out wide.
Aim to hold for 15 seconds, with 8 repetitions.
It works: Your bum, back and core.
Exercise 3: Baby bicep curl and lift.
Holding your baby out in front of you, curl up towards your chest and then lift them above your head as high as you can. Slowly lower back down to waist height, and repeat. Make sure to keep your feet in a wide balanced stance, your core switched on tight and your back straight.
Aim for 5 sets of 6 repetitions.
It works: Your arms, back and shoulders.
Exercise 4: Baby Bridges.
Lying on your back with your knees bent, sit bub up across your hips holding his hands. Pressing your heels into the ground, and squeezing your bum lift your hips up off the mat as high as you can, pressing your shoulders into the ground. Slowly lower, then repeat.
Aim for 3 sets of 10 repetitions.
It works: Your bum, thighs, and core.
Exercise 5: Plank hold above baby.
Lying bub down on his back, rest your forearms either side. Keeping your elbows below your shoulders on the mat, and your bum down low, lift onto your toes into a push up position. Make sure to squeeze you bum, keep your head up, and don’t let your back arch. Hold as long as you can and then come down onto your knees to finish the exercise (Don’t drop straight down!).
* If you have pelvic floor issues we recommend you complete it as a modified plank (on your elbows and knees).
Aim to hold it as long as you can, twice.
It works: Core, bum and shoulders.
If you have any questions about exercising after delivery feel free to contact us.