I took to facebook and asked what my next blog post should be about because I was drawing a blank on what to write next. A mom in one of the facebook groups I belong to said that she would like to learn about finding ways to exercise with babies in tow. I think this is a fabulous topic. I recently posted about how to exercise on your own and how to progress from being sedentary post baby to actually following a workout routine.

Now the simple solution would be to go for a walk. It’s great when the weather wants to co-operate (still waiting for the spring weather to arrive) but what do you do if you’re stuck indoors? You can definitely take your walking routine to a mall and create a circuit for yourself. Go for a few laps on the upstairs level, take the elevator down and continue for a couple more laps on the downstairs level. Now that’s an easy way to get in your cardio but what about your muscle conditioning routine?

There are many ways to incorporate your kids into your conditioning routine based on their ages. Easiest would be when they’re sleeping however, our days are forever changing and if they don’t feel like going down for a nap or napping in short increments, then it could become a bit challenging. I’m going to show you different ways to interact and fit in a workout with your kids at every stage.

Infants

This is the easiest stage because most of the time they just lay there on their back. Plus they will love the one on one time with you. They’ll examine your face and will giggle so much when you keep getting closer and further away or will fall asleep when you start moving around…just beware of those sharp nails coming up in your face when they try to grab you. J

Place your baby down on the ground and hover over top of them to perform 20 push-ups (from your knees). Keep in the same position and hold a plank (hold for 30 seconds from your knees or toes). Remain in the same position again for all fours core control (table top position extending opposite arm and leg).

Next, stand up and hold your baby 1 of 3 ways depending on their head control and strength (or if they have just eaten….don’t want to have to stop your workout routine to clean up spit up).

1. Hold them upright in your arms close to your body.

2. Place them in a sling or carrier so you’re hands free

3. Hold them in your hands upright so you can move them up and down.

Perform a squat using 1 of the 3 options above. For #3 you would move the baby down to the ground (feet first) when you squat down and move the baby back up when you stand back up with your arms ending in line with your shoulders.

Perform a lunge with the same 3 options. Ensure your upper body remains straight and doesn’t fall forward when you perform the down phase of the lunge. In other words, don’t allow your chest to get close to your thigh.

Lay on your back and sit your baby on your tummy while supporting them with your thighs (bend your knees with feet on the ground). Hang onto their hands and perform a situp. If you feel that your neck starts to hurt find a focal point (such as your babes face) and ensure to keep breathing.

Toddlers/Kids

This may be a bit trickier since they are fully moving around at this time but there are still ways around this. If they are just over 1 years old they more than likely won’t understand you if you ask them to workout with you. For older toddlers/kids this is completely doable. If you’re able to bring them to the park there are tons of ways to get a workout in while interacting with your child. While they’re running around, pump out a few push-ups against some type of horizontal bar. You don’t have to be flat on the ground to complete a push-up. Incline push-ups may feel a bit easier but they are just as effective. Just add on a couple more reps than you normally would so you can feel some sort of resistance.

To get a great leg workout get into a lunge position while pushing your kids on a swing. With one foot in front of the other you’ll be able to get power to push the swing and fit in a lunge at the same time. Once you’ve built up a bit momentum for them on the swing, get into your lunge position and go down every time they get away from you.

Fun ways to get them to interact would to play some fun games. You can make up a story that you’re on a lake standing on a rock and you have to hop from one to the next so you don’t fall in. Work your way across the room and back again. If you have a couple of kids you can create a type of relay race where you participate with them. This could be done in the house or in your backyard.

When working out you always want to start with the larger muscles and work to the smaller muscles. This is why in the infant section I have it set up with abs last. You don’t want to tax the muscles that are used for supporting you in other exercises.

Another option to getting fit with your baby would be to find a local mom and baby fitness class and participate in that. Keep up to date with current events in your community.

Have a fit day!

Alexis Gradini Advanced Diploma FLMP, CSEP-CPT, CanFitPro-FIS, CPR, First-Aid
fizzique@bell.net
http://www.fizzique.ca
Twitter: @TrainFizzique
Facebook Page: Fizzique Personal Training

Advertisements