Of course finding the time to exercise after the birth of your child is a big challenge. Furthermore you wouldn’t like to leave your baby with the sitter to hit the gym. Well, what you can do is exercise within the comfort of your home with your baby right in front of your eyes.
Staying fit after delivery can help tone your muscle. What’s better is that you get a chance to get rid of those pregnancy pounds. Here are some interesting moves you can try with your baby. Yes, it is perfectly fine to use your baby as a weight!
You’ve heard about Kegels, but have you been doing them after delivery? Well, these exercises not only help control pee leakage but can also fix the damage caused to the pelvic floor during labor and delivery.
Kegels are easy to do and you can do them even while holding your baby. That’s right. Just squeeze your pelvic floor muscles as if you are trying to stop the flow of urine for about 5 seconds. You can relax for 3 to 5 seconds and then repeat the same moves.
You can perform Kegels whenever it feels easy. Start with 10 reps, 3 to 4 times a day and then slowly add more repetitions. You can work your way up to 100 Kegels in a day.
This move target several different areas of your body at the same time. To start with the exercise, lie down on the floor on your left side. You can place your baby next to you in a carrier. Balance your upper body using your left forearm and make sure your left elbow stays right under your shoulder.
While your left leg is resting on the floor, raise your right leg and try to lift your hips off the ground so that your body enters into a side plank position. Now slowly extend your right arm over the head and look at your baby who would be staring at you. Now return to the starting position and switch legs. You can aim for at least 2 sets with 8 reps on each side.
This move helps tone your lower body especially your buttocks.
Lie down comfortably on the floor on your tummy with your baby in front of you. Now bend your legs so that they form a 90 degree angle and don’t forget to rest your chin on your forearm in front of you.
With your knees bend, squeeze your legs together as you slowly try to lift your knees of the floor. Hold the position for about 15 to 20 seconds and return to starting position. Repeat the exercise three to five times to complete the set.
Squats are an excellent way to tone your lower body and the good thing is that you can now perform them with your baby. For this exercise, you can place your adorable angel in a front carrier. If your baby is too heavy, you can make him sit in front of you.
Stand with your feet placed firmly on the floor. Your feet ideally should be shoulder width apart and the toes should be turned out slightly.
Take a deep breath and lower your body as if you are doing to sit in an imaginary chair. Remember your body weight should be distributed evenly over your heels and your belly button should be pulled in towards your spine.
Hold the position for about 5 to 10 seconds. Exhale and return to start position. You should perform at least three sets of 12 reps each.
Forget painful crunches for now. The forearm plank is an equally effective and more importantly, a less painful way to strengthen the core muscles. This move is especially useful if you are experiencing abdominal muscle separation.
Place your forearms on the floor and make sure your elbows are placed directly under your shoulders. If you are having problems balancing your body, clasp your hands together.
Ground your toes firmly into the floor and try to squeeze your buttocks as you move into the plank position. Your body should be in line with your head. Hold the position for about 20 seconds and as you get comfortable with the exercise, you can hold the plank even longer.
During the plank, you can place your baby right in front of you on the floor so the two of you can bond while you’re holding the position.
Put your baby in a high chair or stroller as you practice the tree pose to rebuild joint strength. You would notice that your joints are wobbly after delivery since pregnancy makes them weak.
Before you try the tree pose, you should try standing on one leg first. Your ankles might pain and shake during the first few tries because your body would be getting used to the new movement.
When you are ready to perform the tree pose, hold your baby while standing. Both your feet should be placed on the ground.
Now slowly shift your entire body weight on the left foot and bend the right knee. You can place raised foot above or below the left knee depending on your personal preference. Hold the position for about 5 seconds and then release.
If you’re having problems balancing your body, you can practice this pose against the wall.
Stand with your feet more than shoulder width apart. Your toes should be pointing outwards. Now move into the squat position while holding your baby. Remember your knees should not extend your toes as your hips sink down.
Try to hold the position for about 5 to 8 seconds. Release the hold and straighten legs. You can perform 8 to 10 reps of this exercise. This pose is a great way to strengthen your core and increase blood circulation in the lower body.