Haven’t been able to get back into the gym yet?
Maybe you just want to work out at home/don’t really want to go to a gym?
Perhaps you’re worried about leaving your baby for too long?
Whatever the case, you want to get back to working out and want the workout to accommodate one of these needs.
Oh boy, have I got the one for you! And it doesn’t take very much time at all.
All rep and set ranges depend on varying factors, including but not limited to the following →
what your gym schedule for the week looks like
how many times you’ll do this workout throughout the week
how much time you have
how long your baby will cooperate
Mommy & Me Exercises!
1. Baby Squat
Hold your baby in your arms like a koala and squat!
Do this for 20-25 reps, 2-3 sets.
2. Bicep Curls
You can do this in two different ways:
I like to hold my son sideways and curl him up.
OR → Pick your baby up underneath their arms & hold them out with your elbows. Then, pull them up into a bicep curl.
Either way is sufficient.
I like to do this for about 15-20 reps, 2-3 sets.
3. Push-Ups
Put your baby on their back in front of you and do push-ups! (Give them a kiss on your way to the bottom for extra gains).
You can modify & do girl push-ups if that is easier for you. The goal is to work your chest and arm muscles!
I like to do these 10-15 reps, 2-3 sets.
4. Front Lunges, Back Lunges
Hold your baby in your arms like a koala and step forward (lunge) then return to a stationary position. Repeat on your opposite leg.
For back lunges, hold your baby in your arms like a koala and step backward (lunge) then return to a stationary position. Repeat on your opposite leg.
Each leg, 15-20 reps, 2-3 sets.
5. Hip Bridges
Place your baby on your hips and hinge your hips up.
Hold for 2 seconds at the top.
This exercise is best done if your baby can sit up/hold themself up. You can absolutely hold them to your chest if they are still too small to do so. Adjust accordingly.
20-25 reps, 2-3 sets.
6. Planks
Put your baby on their back in front of you and hold your planks. This is the perfect time to tell them how handsome/beautiful they are (if you can get words out)!
Plank for 1 min, 3 times!
7. Crab Dips
Sit your baby on your lap, get into the dip position, and dip away!
I like to do these 10-15 reps, 2-3 sets.
Again, this exercise is best done if your baby can sit up/hold themself up.
8. Baby Shoulder Presses
Grab your baby under the arms and push them up in the air!
15-20 reps, 2-3 sets.
Why Bother Exercising if I can’t go to the Gym??? 👇
Babies are so impressionable.
When they see us exercising, they see us teaching them healthy habits. As they grow older, they want to participate with us and that makes it all the more worth it!
Doesn't matter if you’re doing it at a gym or in your home. Exercise is exercise.
It also helps us keep up with our kids.
Once they start moving around, they don’t stop until it’s time for a nap or bedtime! Exercising will build our stamina and keep us full of the necessary energy.
Hormonally, this is a great way for us to blow off some steam and lower our stress levels.
Goodbye, excess cortisol, hello serotonin, dopamine, and norepinephrine!
FiN :-)
Making time to work out may seem impossible when you have kids, but believe me, it is possible!
Even if you don’t have time for the gym or don’t want to leave your baby while you work out, this list of exercises is a great starting point.
On that note, today has never been a better time to start.
/Love yourself and show those around you that you love them by loving yourself —go exercise.
Your friend,
- BowTiedHeifer
Disclaimer
I am not a licensed personal trainer or pre/postnatal specialist—these are simply my personal experiences and things I have witnessed to work for many others. This is not legal, medical or financial advice. Please speak to a professional before starting any new programs, applying any new diet plans, or supplement protocols.