The month of May is all about celebrating the Moms in our lives! As moms, especially those with young babies and toddlers, it may be difficult to find time during the day to exercise. Sometimes finding weights or resistance bands through all the toys is half of the battle. Have no fear, these exercises can be performed with something you already have at home…your baby!
Try these 10 mommy and me exercises for some cute baby giggles and a stronger body (cute baby not included)!
1. Baby Squat
Holding your baby nice and close to the center of your chest, hinge at your hip sticking your butt back, keeping it flat and bend your knees into a squat position. Do 10 reps.
2. Baby Lunge Twist
Holding your baby close to you, stand tall, step one leg forward into a lunge position shifting most of your weight onto your front leg. Engage your core then rotate your trunk to each side hips keeping your hips facing forward. Do 10 reps on each leg.
3. Baby Bridge
Laying on your back with knees bent, sit your baby on the top of your hips. Squeeze your butt muscles, press into your heels and lift your butt from the floor. Do 10 reps.
4. Baby Press with Toe Taps
Laying on your back, firm your lower belly, press your baby up with elbows straight, then alternate taping your toes to the table. Do 10 taps per leg
5. Baby Plank
Placing your baby on their back, getting on hands and knees on the side of them, engage your shoulders down and back, firm your lower belly then step your legs out into a plank. Hold for 30 seconds.
6. Baby Chest Press
Laying on your back with knees bent, grab your baby and place them horizontally firm your belly then press your baby up and lower back down. Do 10 presses.
7. Baby Bicep Curl
Standing while holding your baby, firm your belly and bend your elbows to 90 degrees at your side. Bend your elbows bringing your baby towards your face giving them a kiss, then lower back down. Do 10 reps.
8. Baby Kiss Push Ups
Placing your baby on their back, getting on hands and knees on the side of them, step out into a plank then bend your elbows bringing yourself down into a push up. If this is too much modify by going down on your knees. Do 10 reps.
9. Baby Pall-Off Press
Standing tall, starting with your baby close to you, firm your lower belly then press your baby straight out in front of you and then bring them back in. Do 10 reps.
10. Bent Over Baby Row
Starting tall holding your baby, hinge forward at your hip keeping your back flat. Engage your shoulders pulling them back and down, and lower your baby down, then squeeze your shoulders as you pull your baby into you. Do 10 reps.
It is important that all of the above exercises are pain free! If you find that you are consistently having pain prior to trying these exercises, consider seeking professional help from a physical therapist or doctor to figure out the cause of your pain. Physical therapy is a great resource in managing multiple conditions throughout the body and can help improve overall posture and body awareness. For more information on how Action Potential can help you, request an appointment today.