By Kristen Horler, CEO & Founder of Baby Boot Camp, babybootcamp.com
As a new mom, you may wonder how you are going to find time for fitness. With our 'Baby Boot Camp Winter Workout', cold weather (or your little one) won’t prevent you from getting your exercise in. The exercises below require no equipment! Just your baby, and if she cooperates, you’ll be done in nine minutes or less!
Place your baby in a swing, bouncy seat or high chair as you entertain her with each move. If your baby is napping, you can complete each exercise on your own (and maybe even squeeze in a second round!). Once receiving clearance from your physician to resume exercise (generally six to eight weeks postpartum), you can do the following exercises two to three times a week.
ABC Squats – warms up upper and lower body
Face your baby with feet in a wide stance*. Pretend you are holding an eight pound medicine ball as you “draw” a giant letter “A” sitting into a squat and reaching up over head with each letter.
*Place feet shoulder width apart if you are less than 16 weeks postpartum or experience any pelvic floor discomfort.
Scapula Squeeze – helps improve posture by strengthening muscles of your upper back
Place your feet shoulder width apart. Reach your hands away, rounding through your upper back. Pull your elbows back as you squeeze your shoulder blades together. Hold for three seconds. Repeat for a total of 10 repetitions.
Power Plank – strengthens abs and back
On your knees*, place your baby in the same position as push ups with your forearms on either side of her. Maintain a straight line from your head to your hips with your abdominals tight. Hold for 20 seconds. Rest for 10 seconds. Repeat.
*If your baby is six month or older, try plank on your toes for an intensity boost.
Kiss-Your-Baby Push Ups – strengthens upper body including abs and back
Place your baby on her back with your hands wider than shoulder width apart on either side of her. On your knees, in a straight line, slowly lower down towards your little one. Push up until your arms are straight. Repeat for a total of 10 repetitions.
Baby Bridge – strengthens hamstrings, glutes and core
Lie on your back with your knees bent, feet flat and your baby on your stomach*. Support your baby as you lift your pelvis up into a bridge. Slower lower your hips and repeat 10 times.
*If you had a cesarean section and experience discomfort at your incision, avoid placing your baby on your stomach.
Incorporate 30 seconds of jumping jacks in between each exercise.
Kristen Horler is CEO and founder of Baby Boot Camp, offering prenatal and postpartum fitness and nutrition program for women. With over 12 years of professional fitness experience, Kristen is a continuing education provider for the American Council on Exercise and author of Baby Boot Camp: The New Mom’s 9-Minute Fitness Solution (Sterling 2010).
Mountain Buggy terrain is the official chosen jogging stroller for Baby Boot Camp.
For more information visit babybootcamp.com.