The constant stress of holding a baby for any new mom can cause poor posture, back pain and exhaustion. By adding just a few simple exercises to your weekly routine, you can help avoid these issues and build strength at the same time. It is possible to be a mother, fit in your workouts and not feel like you’re spending your life at the gym.
I love bands and body weight workouts because they are easy to throw together while baby naps or plays on the floor.
This workout focuses back, core and butt. This a circuit that is easy to follow and targets the full body.
- A small child
- Each movement should be performed for a four count movement, and for 45-60 seconds based on your fitness level.
- The strongest person is the slowest person 😉
- Repeat circuit 3-4x
Leg Lifts (With Band)
This movement targets the butt primarily while using the arms and core as a stabilizer.
Leg is straight and in line with the hips. Keep weight even on both sides of the body as you slowly lower the toes of the moving leg to the floor. Once the toes have touched the floor, press against the resistance of the band and return to starting position.
Keep your hands directly under your shoulders
Belly into spine
As you lift your leg, think about evening your weight out.
Side Leg Press
Targets the butt, core and upper body.
This will be the same position as your leg lifts but instead of lifting your leg up you will press it laterally to the side .
Keep a small bend in your elbows and really engage your core.
Primary focus is the hamstrings (muscles along the backside of your legs, which are also very important for reducing back pain.)
Press your heel into a wall with your heel slightly above your knee joint . Engage your core, squeeze your bum and lift your hips to the sky.
On your final 20 seconds, hold as high as you can and pulse .
Make sure to really press your heel against the wall and if you feel pain in the knee, try moving your heel slightly higher on the wall.
Baby Back Rows
Primary focus is mid back, AKA baby carrying muscles .
Hold your baby or a set of weights. With your elbows close your ribs, shoulders down the back and a small bend in your knees, start to lower the baby and slowly bring the baby towards your chest.
Shoulders away from ears, belly in nice and tight and small curve in the lower spine to remove pressure off your back
Primary focus is your abs.
Start on your hands and knees. Slowly start to raise your left leg straight out behind you as you lift the opposite arm to the wall in front of you . Your arm and leg should come to form a straight line . Squeeze your belly and slowly start to bring your arm and leg into the chest while rounding your belly.
Do this slow and controlled. This is an amazing exercise for the post-baby belly while not putting too much strain on your core.
Primary focus is your back.
Start by laying on your belly. Slowly start to raise your upper body and legs off the floor while stretching your arms out into a superman position. Keep your legs lifted and slowly start to bring your arms back towards your body. Repeat movement.
If you’re breast feeding this may be uncomfortable for you. You can try rolling a small towel up and placing it under your breast bone as a support which will remove pressure off your chest.
Feel free to add cardio bursts or an extra set if you have some additional time on your hands. Or split the workout up between morning and night to make room for chasing and feeding babies.
For more workouts, head to dailyroutinefitness.com.
Rachel Doell of Daily Routine Fitness