Any mom knows it's hard to sneak in a workout when you're chasing after a little munchkin (or they're chasing after you). With this full-body baby-wearing workout, you can wear your little one while adding some movement into your day.
The Exercises
Moving Squats & Lat Pull Dow
Half Jumping Jack
Swivel Lunges
Curtsy Lunge & Biceps Curl (Band)
Bird Dog
The Workout
Complete each movement for 12 reps on each side. If you have time, repeat through this series for 3 sets or scatter each set throughout your day.
Baby Wearing Positions
*Keep in mind, if your baby is under 6 months, the child should always be worn forward-facing (on the front of your body), facing in.
Let's Get to It!
1. Moving Squats & Lat Pull Down
Start with your feet together and hands stretched overhead. Step out to your right, bend your knees, sit your hips back & down as if sitting in a chair. As you do this, pull your elbows down, squeezing your shoulder blades together and down. Press through your heels to straighten your legs and step the left foot next to the right as you reach your hands back up overhead. Repeat to the other side.If you have a band available: hold the handles & grab some of the loose band. Hold this over your head with your arms in a Y position. As you step out into your squat, pull the band out wide and lower the band to your chest. Return the band overhead and arms to the Y position as you step together. As you do this movement, remember to keep the band in front of your forehead so that you are not arching your back as you return the band overhead.
2. Half Jumping Jacks
With your feet together and knees in a soft bend, tap your right foot out to the side as your right hand swings out & overhead. Return the right foot and hand down to repeat on the left side.
3. Swivel Lunges
Step back with your right foot, bending both knees to lower into a lunge. Rotate your right knee to open your right leg into a plie squat, focusing on keeping your shoulders over your hips and not leaning forward. Rotate the right leg back into the lunge, taking your hips back to the direction in which you started. Step the right foot next to the left to return to the starting position.
4. Curtsy Lunge & Biceps Curl (Band)
Start with your feet hips distance apart and your right foot tapped out to the side. Step back on a diagonal with your right foot - think of aligning your right foot with the back corner of the room without moving your hips. Bend both knees into your curtsy lunge. Press through your right foot to return to standing with the foot tapped out to the side. As you stand, curl the palms of your hands to your shoulders. Lower the hands to your hips before you step back again.
You can do this with or without the added resistance of a band.
5. Bird Dog While on your hands and knees, brace your core by imagining a zipper connecting your right and left rib cage together. Stretch your right arm forward so your fingertips touch the ground. Stretch your left leg back so your toes touch the ground. Do not allow your back to sway or drop in this position. Return to all fours. Try the other side, moving opposing limbs at the same time. Once you feel balanced and strong, you can choose to lift the fingertips and toes off of the floor to find a full Bird Dog position. However, you need to keep your back strong; if your back dips from the weight of your kiddo, keep your fingertips and toes connected to the ground.
Getting up and moving with your baby is not only a convenient way to stay hands-free, it’s also a great way to sneak in exercise on days when your little one needs extra attention. So strap in your babe and get moving!
For more tips on how to safely and effectively exercise postpartum, or to learn more about my programs and training, reach out anytime.
Becoming the strongest, most confident version of yourself isn't as hard as you think dear mama, and I'm here to support you every step of the way!
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