7 Post-Birth Exercises You Can Do With Your Baby In Tow
Whether you want to lose the baby weight, shape up or rebuild your fitness levels, you don’t need a babysitter to give these gentle post-partum work outs a go
Every new parent knows that having a newborn around doesn’t leave you much (if any) ‘me’ time to make a hot cuppa – let alone hit the gym.
But losing the baby weight and getting your pre-pregnancy bod back doesn’t have to be a huge commitment; you can gradually build up your fitness levels with some gentle exercise and easy tweaks to your daily routine – and include your baby in the fun.
Just remember to get the go ahead from your GP before doing any form of exercise after giving birth.
“The effects of exercise are cumulative,” says Dr Joanna Helcké, post-natal fitness specialist.
“This is good news! It means that even if you only manage to squeeze in five minutes here and there this will all add up to a cumulative effect and benefit. In short: no need to find an hour-long block of time.”
Sounds perfect for a mum who’s lacking in time.
Have A Boogie
Whether you sign up for a baby dance class or have disco for two at home, getting your groove on is a great way for you both to relieve some stress and relax your muscles.
So, put on your baby's favourite playlist and dance the day away.
Give These At-Home Pilates Moves A Whirl
In the early postnatal period try these new mum Pilates moves in your living room.
"The 'hand hover' is perfect for getting your deep core muscles revved up again and targeting the mummy tummy area,” says Joanna. “You can place your baby right next to you and keep each other company.”
1. Set yourself up in a box position (on all fours) with your hands underneath your shoulders and your knees under your hips.
2. Gently draw your tummy inwards and upwards.
3. Now hover one hand an inch or two above the floor, breathe and hold before swapping over to the other side.
4. When you swap sides be sure to use your abdominals to keep your centre really still and stable.
If you’re feeling a build-up of tension in your neck, shoulders and back from all your mum duties, then the Pilates 'roll down' move is perfect for easing any aches and pains and keeping your spine mobile.
“Place your baby on the floor just in front of you and your roll downs will prove to be an instant hit leading to irrepressible baby giggles,” suggests Joanna.
1. Stand tall with excellent posture: shoulders back and relaxed, chest open, arms and hands soft by your side.
2. Take your chin to your chest and start to roll smoothly forwards towards the floor.
3. Relax your neck, shoulder, arms, hands and jawline as you roll smoothly downwards.
4. Give your little one a quick tickle and a cheeky smile just before rolling back up to a standing position.
Try Some Mum And Baby Yoga
As well as being a great bonding activity (not to mention incredibly relaxing), postnatal yoga classes often allow babies to get involved.
As well as aiding your baby’s growth and development through gentle stretching movements suitable for his age, you will gently heal from the birth and strengthen your muscles little by little during each session.
Go For A Babywearing Power Walk
Getting outdoors and going for a walk is one of the best and easiest ways of exercising with your baby in tow.
“In the very early months, using a baby carrier is ideal and will keep your baby snug, warm and happy while you walk,” says Joanna. “Meeting up with friends to go for brisk walks in beautiful surroundings is the perfect way to release those all-important endorphins staving off the baby blues."
Being low impact, walking is the perfect route back into fitness just so long as you put in a good amount of effort in it and push yourself.
“Think hills, striding out, incorporating intervals, and – importantly – excellent posture to protect you from backache,” says Joanna.
Go For A Jog - With Your Baby's Buggy
As your baby grows heavier and your fitness levels improve, start using a buggy for your power walks.
If you're serious about this method of exercising, it might be worth investing in a pushchair designed specifically for tackling uneven terrain, such as a B.O.B.
“As well as the cardio work from powering up hills, now’s the time to begin incorporating resistance exercise,” says Joanna.
“Park up near benches or fallen logs and give yourself sets of press ups, and tricep dips to complete, or hook a resistance band over a branch and work your upper body – the possibilities are endless.”
If you want company on your pushchair power walks and a big dose of motivation, there are some postnatal pushchair classes that you can sign up for, like BuggyFit.
Set Out On A Cycle Ride
Once your little one is around six to nine months old and is strong enough to sit up by himself, you may want to consider investing in a bike seat for him.
“Ditch the car and take up cycling to make your library visits or travel to all of the baby groups you attend,” says Joanna.
Do you have any other post-birth and baby-friendly workouts to suggest? Let us know in the comments.
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