Being a mom to a young baby who depends on you for milk and all the nutrients to grow strong and develop a solid immune system, you might wonder what foods you should consume.
Hi, there, beautiful Mama!
I know how hard it is to return to physical exercise after delivering a baby— both time and energy-wise. In the beginning, it felt like I had never exercised in my life, even though before I got pregnant with my son, I could run the half-marathon distance without breaking much of a sweat. It was challenging to start training again. However, I knew I needed it — not only to be able to carry and care for my little "big one" but also to elevate my mood and get back into shape. So, I started performing the following seven moves to ease back into being active.*
Today I would like to share them with you. Instead of a complete workout, I incorporate these moves whenever time and space permit. Indeed, dedication to physical activity and a bit of resourcefulness can come a long way — I even manage to exercise now while tending to my son or playing with him.
Perform these movements at least three times a week to keep every muscle of your body engaged. They can be done anywhere and may not require anything but the weight of your own body.
1. Push
A Push movement requires you to push an object away from yourself or vice versa — examples: pushup, bench press, overhead press, sled push. You can put your baby in front of you on a mat (the one I use is a non-slip rubber one from Alo, you can purchase it here) and kiss their forehead every time you push up. You will keep your baby engaged; trust me, you both will have a blast! Alternatively, hold your baby under their arms and gently lift them — rest assured, they will be ecstatic with the sudden motion upwards, yelping and giggling along the way. **
2. Pull
A Push movement The opposite of a Push, the Pull movement, requires you to pull an object towards yourself or pull yourself towards something — examples: pull-up, pull-down, rows. You can carefully use your little one instead of a dumbbell, lay on the mat, and pull the baby towards you. They will also get a great workout, straightening those legs and arms for added balance!
3. Twist
A Twist is any core or abdominal movement or an exercise that requires you to stabilize through your abdomen while your arms and legs move —examples: plank, side plank, ab-wheel roll-out, mountain climber, wood chop. Whenever I rock my baby to sleep, I gently twist my torso to the right and the left in sync with rocking (back in the day, when he was a newborn, it would take him a good half an hour to fall asleep — that is 30 minutes of a great workout for my waistline!).
4. Bend
A Bend requires you to hinge at your hip joint while keeping your lower back straight — examples: deadlifts, kettlebell swings, and back hyper-extension. Try holding your baby under their arms and gently bend over — they should spread their arms and legs to counter the weight of their body while you will check off another move to keep you in shape — what a win-win!
5. Squat
A Squat is a type of movement that involves standing on two feet and lowering your center of gravity with your torso more or less upright —examples: body-weight squat, barbell back squat, kettlebell front squat. My son giggles so much when I lift him while bending on my knees and performing squats! Try it, but follow the "knees parallel to your heel" mantra.
6. Lunge
A Lunge is similar to a Squat, except for moving one foot by stepping forwards or backward as the other leg's knee lowers to the floor —examples: walking lunge, reverse lunge, split squat, rear-foot elevated split squat. You can even incorporate a twist, holding your baby in extended arms and bringing them to the side of the bent leg in front of you (make sure your knee is parallel to your heel).
7. Single-Leg Movement
A Single-Leg movement is an exercise that requires you to step on a platform, squat, or bend using one foot only — examples: step-up, TRX-supported single-leg squat. Holding your baby while you step on a pile of books can add extra weight to it, in turn burning additional calories! ***
You only need to do some of them if you are pressed for time or find certain moves particularly hard. However, doing at least three of them and rotating the exercises daily will make you feel more in control of your body and balance. Let me know in the comments below how it went and your thoughts on the moves! Or, maybe, you have a preferred combination of exercises you practice to get back in shape — I would love to learn what you do!
AnastaciaAnastacia
IMPORTANT INFORMATION: While combining baby play and physical activity is possible, please be careful while performing them. At first, it takes some practice, and I recommend engaging with your child once you know your limitations.
* Make sure to get your doctor's clearance for any physical activity before you try any of the following moves.
** While performing the moves with your baby in your arms, please use caution and care, handle them gently, and never shake your baby too suddenly or abruptly! Having a soft surface under the baby is strongly encouraged for added safety.
*** Securing the books with a strap to prevent slipping and placing them on a non-slippery surface is highly recommended for safety. Test the move before performing it with your baby in your arms.
DISCLOSURE - We are proud affiliates for some of these helpful products, meaning if you click a link for a product we suggest and make a purchase, we might earn a commission at no extra cost to you. Our recommendations are based on deep experience with and knowledge of these companies and their products, and we recommend them because they are genuinely helpful and useful, not because of the small commissions we may receive. Please don't spend any money on these products unless you believe they will help you achieve your goals.
IMPORTANT INFORMATION: While combining baby play and physical activity is possible, please be careful while performing them. At first, it takes some practice, and I recommend engaging with your child once you know your limitations.
* Make sure to get your doctor's clearance for any physical activity before you try any of the following moves.
** While performing the moves with your baby in your arms, please use caution and care, handle them gently, and never shake your baby too suddenly or abruptly! Having a soft surface under the baby is strongly encouraged for added safety.
*** Securing the books with a strap to prevent slipping and placing them on a non-slippery surface is highly recommended for safety. Test the move before performing it with your baby in your arms.
DISCLOSURE - We are proud affiliates for some of these helpful products, meaning if you click a link for a product we suggest and make a purchase, we might earn a commission at no extra cost to you. Our recommendations are based on deep experience with and knowledge of these companies and their products, and we recommend them because they are genuinely helpful and useful, not because of the small commissions we may receive. Please don't spend any money on these products unless you believe they will help you achieve your goals.
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Seven Simple Moves for New Moms to Get Back in to Shape
Most new Moms are so busy that they don't have time to exercise. Here are 7 Easy Exercises you can do with your baby that will help you get back into shape after giving birth.