10 Exercises for Mothers and Babies

Hello fit family! 

I am always getting asked by mothers " how can I find time to exercise when I have so many motherly duties to tend to?" As a result, this post is dedicated to all of the recent mothers out there who either like to stay active or wish to add activity back into their lifestyle. As a fairly new mother, you have to split your time between several responsibilities. Doing so can sometimes transform the simplest activity into a chore. To help you get back on track, I have compiled 10 exercises for moms and babies to help you become a healthy fit family.

Baby Pike Stretch

Sitting with your legs straight out in front of you and your baby lying on his or her back on top of your legs, reach toward the baby and stretch your hamstrings and back.

Baby Cobra Stretch

Lying on your stomach, keep your hips on the ground as you lift your torso up, stretching your abdomen muscles. Baby lies on the ground in front of you waiting for kisses when you come back down.

Baby Straddle Stretch

Sitting with your legs out in a V, place your baby in front of you as you reach toward the baby

Baby Lunges

Pushing the stroller or holding your baby securely, take a big step forward and bend your legs to 90 degrees into a lunge position. Because the weight (baby) is in the front, be sure to keep your abs pulled in tight so you don’t hurt your lower back. Watch the front knee so it doesn’t go over the front toes.

Baby Bench Squats

Hold on to your baby as you squat down and sit on a bench. Draw the belly in tight as you drive through the heels and stand up.  

Baby Leg Extensions

Sit on a park bench with baby sitting on one shin, or on top of the foot. Holding the baby’s hands, lift your leg straight up and bounce for 20 to 30 seconds per leg. 

Baby Shoulder Press

Stand up and hold baby in your hands. Using your shoulders, lift you baby up in the air. Keep abdominal muscles tight to protect your lower back. Bring the baby back down for kisses and repeat.

Baby Glute Lifts

Lie on your back and have your baby sit on your tummy. Drive through your heels and lift your hips up squeezing your glutes through the motion. Lower down and lift again! 

Baby Situps

Lie on your back with your knees bent at 90 degrees. Sit your child on your tummy and hold onto his or her hands. Perform a sit-up, working your abdominal muscles, and give baby a kiss at the top of the move!

Baby Planks

Hold this position on your forearms and toes, with your body in a straight line. Lay your baby on the ground under you as you nuzzle his or her neck with your nose.

Photos by Yelena Galstyan
Reference: www.thedailygreen.com/living-green/related/mom-baby-exercises