Mommy and Me Workout
- Joanna Castro
- Nov 11 2013
- 0 comments
Becoming a mother is probably my greatest experience and accomplishment yet. Watching my daughter develop into a fun and very active 8 month old, I have to make sure I am fit just so I can keep up with her!
But being both a new mom and a working mom, all I want to do with my free time is hang out with my family so I fit in my workouts where I can.
Luckily for me, Elle is old enough and strong enough to tag along for a workout and I have listed a few of our favorite exercises below. This is a great way to get a great workout in while bonding with your precious new baby at the same time.
Even better, by the time you are done your little one will be tired and ready for a nap…so you can squeeze in a shower and a post-workout snack that’s more than a few stolen bites of baby food!
Mommy and Me Workout
I recommend doing this workout once your baby is ready for solid foods, because by this time he/she can hold up their head up and sit up without falling over. If your baby is younger than 6 months, just make sure their head is carefully supported with your hand. Since winter hasn’t fully set in yet, start by taking a long walk with your baby in his or her stroller. Walk briskly around the park for about 5 minutes to warm up and then park your stroller, take the baby out, and get ready to work!
Baby Chest Press
Holding your baby while you are lying on your back, bend your knees and place feet firmly on the ground. Keeping your elbows tucked closely by your side, straighten your arms and lift your baby up, then bring your baby back down to starting position. Feel free to give him or her another smooch!
Do 3 sets of 15 reps.
Muscles Targeted: chest and triceps.
Holding your baby at your hip, take a forward step and bring both knees down so that they're making 90 degree angles. Your front foot is flat on the ground and the heel of your back foot is up. Push your front foot back to starting position, making sure to push through your heel and not the ball of your foot. Your baby will get a kick out of your lunges!
Do 3 sets of 15 on each leg.
Muscles Targeted: Glutes, hamstrings, quads and calf muscles
This can be tricky especially if your little one is speedy crawler like mine is! Place your baby on his or her back on their tummy time mat or whatever you use when you're at the park with your baby. Once you've put your baby down you will then get into a push up position, placing your face right above the spot your baby is laying. Keep shoulders away from your ears and hands shoulder width apart. Hold your core in nice and tight and keep your butt tucked in so your body is in a nice straight line or plank position. Once you are in your push up/plank position you will bend your arms at your elbows and bring your chest, core and butt down towards your baby—since your little one will be at face height your body will not bear any weight on to him or her. For a modification, bring your knees down to the ground.
Do 3 sets of 10-12 reps.
Muscles Targeted: chest, core, and triceps
Hold your baby in both hands with your feet hip or shoulder width apart. Keeping all of your weight in your heels, bring your hips back and lower your butt down as if you are reaching for a seat behind you. Come down far enough that your legs form a 90 degree angle. As you are squatting, straighten your arms out in front of you and smile at your baby. Come back up to standing and give your little one a kiss just because.
Do 3 sets of 15
Muscles Targeted: Glutes, hamstrings and core
Joanna Castro, NCSF,believes that training is a fun and effective way to stay healthy. She encourages her clients at Body Space Fitness in New York City to prioritize their health and their happiness every day. Joanna, certified as a Personal Trainer through National Council on Strength and Fitness, specializes in total body integration, and holds certifications in Kettlebell Athletics (Level 1), and Pre- and Post-Natal. She is currently attending Lehmen College to obtain her B.S. in Exercise Science.