The Best Mommy Baby Workout: Full Body Workout with a Baby
After giving birth, the best way to get back in shape is to exercise and workout. However, your baby can take up a lot of your time and you may be too busy and tired of squeezing in an hour or two of exercise. This is the reason why a lot of moms are trying the mommy baby workout, which is a set of full body workout routine that includes your baby. This is truly a win-win situation because you can stay in shape while your baby can enjoy the fun ride. But before we explain the different mommy baby workout routine, let us first discuss a few topics regarding how to start exercise after giving birth, benefits of exercise after pregnancy, and exercise and breastfeeding.
When Can I Start To Exercise After Giving Birth?
If you’ve had a normal delivery without any complications, then it is safe to start exercising a few days after giving birth. When you feel strong and ready to do some workout routine, then you can start. For mothers who had a cesarean or C-section, complicated birth, or extensive vaginal repair, it is better to consult your doctor first before starting any new exercise program.
Exercise After Pregnancy: How To Get Started
Finding time to exercise can be very challenging for women who just gave birth. Caring for the baby can drain your energy both physically and emotionally. Plus, hormonal changes can make you more emotional and you might even feel too tired to do a full workout. It is very easy to just drop everything, but don’t give up too quickly.
In order to increase your motivation to exercise, you can invite a friend to do the workout routine with you. Try to get the family involved and seek their support so you won’t feel lazy or uninspired. Here are some guidelines that you can follow on how to get started with your post-pregnancy workout.
- Take your time in warming up your whole body for the exercise. You should also let your body gradually cool down after your exercise.
- Begin at a slower pace and gradually increase your pace.
- Always drink plenty of fluids.
- Wear a supportive bra. If you’re breastfeeding, you can wear nursing pads in case your breast leaks.
- If there is a pain, stop exercising immediately.
Some of The Activities To Try When You are Just Starting
It is always recommended to start with something that is low impact and simple such as walking. You can also try these exercises below, but remember to consult your doctor first to see if you are ready for any physical activities.
- Pelvic Tilt – This exercise will strengthen your abdominals. Lie down on the floor with your knees bent. Flatten your back against the floor and tighten your abdominal muscles while bending your pelvis slightly upwards. Hold the position for 10 seconds. Repeat 5 times and work up to 20 reps.
- Kegel Exercise – This exercise will tone your pelvic floor muscle, which supports your small intestine, rectum, bladder, and uterus. Contract your pelvic floor muscle and hold for up to 10 seconds and release. Relax for 10 seconds between contractions. Try to do at least 3 sets of 10 reps per day. Don’t do Kegel exercise when urinating.
Benefits of Exercise After Pregnancy
Getting back in shape by exercising regularly is very much recommended for women who just gave birth. Here is what regular exercise after pregnancy can do for your mind and body.
- Boost your energy level – Being a new mother can take a toll on your energy level. If you want to give yourself a big boost in your energy level, you should definitely try the full body workout with a baby.
- Promote weight loss, especially when combined with reduced calorie intake – Being active and doing the mommy baby workout can really help in burning those extra fats and calories you’ve accumulated during pregnancy.
- Strengthen your abdominal muscles – Most of these exercises focus on the abdominal muscles. Remember to tighten up your abdominal muscles when it is required during your exercise routine to really flush out those extra fats.
- Improve your cardiovascular health – This mommy baby workout may look simple but it can really keep your heart rate going.
- Promotes better sleep quality – After doing these fun and satisfying workout routine, you will definitely get a better quality of sleep.
- Relieves stress – Being a new mother can be fun and exciting, but it can also be stressful, especially when this is your first baby and you still don’t know how to handle different situations with the baby. In order to relieve your stress, you can do the mommy baby workout The increased level of activity can help release the good hormones in your brain that makes you feel positive and happy. You feel better about yourself and your stress level goes all the way down.
Another benefit of daily exercise routine is that it sets a positive example for your child today and in the future. By doing this activity together, you create a stronger bond with your baby.
Exercise and Breast Feeding
It is believed that exercise does not have any adverse effect on the volume and composition of breast milk, and it doesn’t affect the baby’s growth. There have been some rare cases wherein high-intensity exercise causes lactic acid build up in breast milk, which produces a more sour taste that the baby might not like.
If you really want to prioritize your exercise during the first few months after giving birth, then you can feed the baby before working out. You can also pump the milk out before your workout, and then feed the baby afterward. Another alternative is to exercise first, and then take a shower, express a few amounts of breast milk, and after half an hour, offer the breast. Exercise and breastfeeding should work hand in hand to keep you physically fit while nursing your baby at the same time.
The Best Mommy Baby Workout: Full Body Workout with a Baby
Here is some of the best full body workout with a baby that you should definitely try. But before you start, there are some things that you should remember:
- Before doing these exercises, make sure you are cleared by the doctor to do these exercises. Remember to prioritize you and your baby’s safety.
- When performing exercises where the baby needs to hold up the head, make sure that the baby can do it on their own or you can safely support them when needed.
- When the baby cries or gets annoyed and irritated, you can stop the workout to calm the baby down and just resume whenever you can.
- Always remember to relax and have fun. The mommy baby workout has no strict rules but you have to prioritize safety first.
Baby Weight Squats
Squats are a great way to work out the lower half of your body. Here are the steps on how you can do the baby weight squats:
- Hold the baby’s thighs using an overhand grip, with your arms at the front and the baby’s back is rested against your belly. Make sure you are holding the baby securely.
- If you don’t feel comfortable with this position, you can just hug the baby to your chest.
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Slowly sit back down, as if you are sitting down on a chair.
- Make sure the pressure of your body weight is completely distributed throughout your feet and heels.
- Arch your lower back and stick your butt out.
- Stand up back again while flexing your butt and legs. Press your heels down into the ground and focus on your inner thigh and butt muscles.
- Repeat but with a slow and controlled movement.
- Don’t forget to exhale each time you stand, and inhale as you go lower.
- Go for 12 reps.
Rotating Baby Lunge Dips
Rotating baby lunge dips work out your core and butt muscles. This is also a fun ride for your baby. Just follow the steps below to complete this exercise:
- Start by standing with your feet wide apart. The left leg is in front and the right leg is extended at the back.
- Hold your baby facing away from you with your hands under the baby’s arms and wrapping your fingers on the baby’s rib cage.
- Lift the baby up to the same height as your shoulders.
- Lunge down so that your back knee almost touches the ground, and at the same time lower baby down and rotate your core to the left so baby is now positioned just outside of your left hip.
- Your shoulders should be facing the left side, but your hips should still be facing forward. Remember not to twist your hips and legs.
- Lift back up, raising your baby back up to your chest.
- Exhale as you stand and lift baby, and inhale as you lower and twist.
- Repeat 3 times on the left, using slow, controlled movements; then carefully switch legs and repeat on the right.
- Go for 3 reps per side.
Baby Cuddle Good Mornings
This type of exercise is good for toning your glutes, hamstrings, and lower back. Your baby will also find this fun and exciting.
- Stand up straight and cuddle your baby to your chest.
- Hug your baby tight and make sure the head and neck is supported with one hand, while the legs and bum are supported by the other hand.
- Your feet should be shoulder-width apart and knees are straight.
- Hinge at your hips, keep your back as straight as possible, and bend forward until your upper body is parallel to the floor. Make sure that there is no rounding of your lower back.
- Hold the position when you feel that your hamstring is fully stretched, then slowly rise back up to the standing position while flexing your butt and legs. Repeat the steps once again.
- Exhale each time you stand up and inhale when you bend forward.
- Go for 10 reps.
Baby Russian Twists
This works out your core, arms, abdominals, thighs, and shoulders. It is also another fun ride for your baby.
- You can start by sitting on the ground and holding the baby facing towards you, with your hands under the baby’s arms.
- Lean back about 45 degrees and lift your legs off the ground so they form a tabletop position.
- Your shins should be parallel to the floor.
- Flex your abs while slightly rounding your lower back and keeping your chest lifted.
- Extend baby away from you so that your arms are almost straight but still slightly bent, and rotate towards one side.
- Gently touch baby’s toes to the ground and then lift baby back up towards the center.
- Rotate towards the other side and then back to center; continue to alternate sides for the entire set.
- Exhale as you twist and lower baby down towards the side, and inhale as you bring the baby back to center.
- Go for 10 reps, alternating sides.
- If the move is too difficult for you, place your feet on the ground for a modified and easier version.
Baby Weight Bridge Hip Thrust
This is a great mommy baby workout for your hips and glutes. This is also a fun ride that can make your baby laugh.
- Lie down on your back with your feet firmly planted on the floor about 6 inches from your butt.
- Place baby on your hips, either facing you or facing to one side.
- Hold your baby with both of your hands and press your hips straight up until your body forms a straight line from your shoulders to your knees.
- Squeeze your butt muscles as hard as you can while exhaling all the air out of your lungs.
- Hold that squeeze for 3 seconds, focusing on contracting the muscles. Slowly lower down, inhale and repeat.
- You can go for 12 reps.
You can tone your hips, glutes, and leg muscles with this type of exercise. You can do this exercise while the baby stays close to you.
- Start in an all-fours position with the baby in a tummy-time position next to you.
- Your hands should be shoulder-width apart and your knees are hip-distance apart.
- Shifting your weight over to the right, pick up your left knee and kick up with your heel towards the ceiling, maintaining that 90-degree bend in the knee.
- Focus on hinging only at the hip joint while stabilizing your knee joint.
- Hold the position at the top of the kick for 1 second, contract your glute muscles as hard as you can, and then slowly lower the knee to the ground.
- Repeat all reps on one side, then switch.
- Go for 10 reps per side.
This type of full body workout with a baby is good for your cardio and involves a lot of muscle group. It also improves your balance and coordination. Dancing can help you elevate your mood, especially if you are stressed. Here’s how you can start:
- Hold your baby or with him in a front carrier that keeps him close to your body and supports his head.
- Put on some music you love and dance, keeping your abs drawn in.
- For variety, try intervals of slow and moderately fast music to keep your heart rate elevated.
- If your baby is in a carrier, be careful when turning quickly and do not skip, jump, or bounce.
- You should breathe deeply or sing out loud to monitor your exertion level. You should be able to speak without losing your breath
- You can also place your baby in a bouncy sweat or you can swing and dance around the baby.
- Your movements should be large and animated and maintain eye contact with the baby.
This curl-up mommy baby exercise strengthens your core muscles and supports your lower back. Your baby will surely enjoy the ride. Here are the steps to do this exercise:
- Lie face up on the floor with your knees bent and feet flat.
- Place your baby in a seated or reclined position on or just above your pubic bone.
- Hold him securely under his arms with your fingers wrapped around his torso.
- Contract your abs and lift your head, neck and shoulder blades off the floor in 2 counts.
- Lower back down to your starting position in 3 counts.
- Exhale through your mouth as you curl up, drawing your abs up and in.
- Rest and play with your baby, then do 1 more set.
- Try to do 15 to 20 reps.
Reverse Baby Curl
The reverse baby curl tones your abdominal muscles and it is an enjoyable ride for the baby. Follow the easy steps below:
- Lie face up on the floor and bring your knees toward your chest, then place your baby on your shins.
- Contract your abs to gently tilt your hips up off the floor as you lift your head and shoulders at the same time.
- Lower back down and repeat.
- This exercise will gently rock your baby in a forward and back motion.
- Do 15 to 20 reps.
- Rest and play with your baby, then do 1 more set.
Baby Overhead Press
This mommy baby workout will strengthen your upper and middle back, triceps, shoulders, and biceps. Here is how you can do the baby overhead press:
- Sit cross-legged, holding your baby in front of your chest with your elbows bent.
- Straighten your arms upward without locking your elbows.
- Pause briefly, and then lower your baby to the starting position.
- Do 10 reps, rest and play, then do 2 more sets.
Baby Bench Press
This is a great workout that will tone your abs and shoulders. These quick steps below will show you how it’s done:
- Start by lying faceup on the floor with your knees bent.
- Contract your abs and squeeze your shoulder blades together.
- Hold your baby securely and bring him close to your chest.
- Lift your baby up gently.
- Pause, and then lower your baby to the starting position.
- Do 10 reps, rest and play, then do 2 more sets.
Plies and Walking Lunges
Plies and walking lunges are two workouts that can be used in the interval to tone your hamstring, quadriceps, buttocks, and calves. You can place your baby in a carrier and make sure the head is well supported. You can warm up by doing baby dancing for about 2 minutes. You can alternate 1 minute of baby plies with 1 minute of walking lunges. You can try to alternate the combination 4 times for 4 minutes. In order to cool down, you can walk for 2 minutes, then take your baby out of the carrier and do some stretching.
Here’s how you can do the Plies:
- Stand with your feet farther than hip-width apart, turning feet out slightly.
- Keep your abs drawn in and bend your knees, lowering your hips and pressing your weight into the heels.
- Slowly straighten your legs and squeeze your buttocks to return to standing.
For Walking Lunges:
- You can start by standing tall and looking straight ahead.
- Take a large step forward with your right leg and bend both knees 90 degrees.
- Keep your front knee over your ankle as your back knee approaches the floor, heel lifted.
- Push off the back leg and step your feet together.
- Repeat with the opposite leg.