4 Easy Exercises Every Mama Can Do With Baby

It’s easy to make excuses for why we don’t exercise. Especially as new mothers, the daunting tasks of finding a sitter or fitting a class into a busy schedule make it seem too difficult and not worth the hassle. But there are several exercises you can do with your baby, right on your living room floor. Once you learn how to incorporate your baby into your exercise, a half an hour of playtime is transformed into an effective workout,\ and before you know it you will be making big advances toward your fitness goals. (Score!) Try these four fun exercises, excerpted from Baby Weight, to give you a feel for it: Do you find time to exercise with baby?
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profile picture of Micky Marie Morrison, PT, ICPFE
By Micky Marie Morrison, PT, ICPFE, Contributing Writer
Updated March 2, 2017
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Image: Baby Weight Book
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Image: Baby Weight Book

Boat Pose

Kids love this pose, infants and toddlers alike! Sitting tall with your knees bent, hold onto your thighs, roll your shoulders back and down and lift one foot then the other off the floor to make the shins parallel to the floor. Try to release your hands from the thighs while keeping the feet up and shoulders back, holding the pose for 3 to 5 slow, deep breaths. Your baby can be facing you with her back on your thighs or facing away with her back on your tummy. A bigger baby or toddler can be supported on your shins for real challenge!

Image: Baby Weight Book

Straight Leg Raises

Lying on your back with your knees bent, press your low back into the floor and straighten one leg. Inhale deeply, keeping the low back glued to the floor, and as you exhale lower your heel down not quite all the way to the floor. Inhale to lift it back up, exhale to lower. Repeat 10-15 times on each side.Your baby can be lying across your belly or chest or support her in a sitting position on your pelvis, or you can hold her up over your chest for a few of the reps.

Image: Baby Weight Book

Wide Leg Squats

Standing with feet open wider than the hips with the toes pointing outward, holding your baby in close to your body. Inhale deeply and as you exhale, keep a straight spine as you bend your knees to squat down a deep as you comfortably can, then inhale back up to standing. Repeat 10-20 reps. To increase the challenge, press your baby out away from your body as you exhale and squat and draw her back in to your chest as you inhale and stand.

Image: Baby Weight Book

Toe Taps

Lying on your back with knees bent, press the low back into the floor then lift one foot at a time to make the shins parallel to the floor. Keep your low back glued to the floor throughout the exercise. Inhale deeply, exhale to lower your right foot down toward the floor to tap the toes on the floor, inhale to lift the leg back up to the starting position, exhale to repeat on the left. Continue with the breath, alternating to do 10-15 reps on each side, resting as needed. Again, your baby can be lying across your belly or chest, supported in a sitting position on your pelvis, or you can hold her up over your chest for a few of the reps for more of a challenge.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

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