As a new mama, it can be hard to sneak away and find time to workout. Making your way to the gym or a yoga studio can become a two hour event of driving, traffic, parking, etc… The FITgals work with tons of mamas while their little ones nap, cry, nurse, eat, or play close by! Whatever the situation, we make it work!! And as the kiddos get older (five to ten years old), it truly becomes a family event that everyone looks forward too 🙂
Since we can’t visit all our mamas, we wanted to share our top 5 easy exercises to do at home with your baby!
Half Boat Pose– Builds abdominal strength. From a seated position, lift your legs up so that the calves are parallel to the floor. Make a “V” shape with the body (if you feel discomfort in the back, drop your feet to the floor and make a “C” curl with your body). Bring the arms out straight from the body or hold your baby. Aim to hold for 10-30 secs and then repeat up to 5x.
Plank– Builds arm and abdominal strength. Draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor. If you feel discomfort in the back, or if you are arching the back, immediately drop the knees and hold a modified plank. Hold for 30 secs to a minute and then repeat up to 5x.
Leg Lifts– Builds low abdominal strength with a hamstring stretch. Lift both legs up and aim for a 90 degree angle. Pull belly button into the spine (by pressing back into the floor) and then barely lift the bum off the floor using those ABS! Try to avoid using momentum or your back. Aim for 10-20 reps and repeat up to 3x.
Plie– Targets inner & outer thighs, hamstrings, quads, and bum!! An all-in-one lower body “bang for your buck!” Stand with your feet slightly wider than shoulder width apart with toes pointing out. Bend your knees and lower into a plie (think squat) and then stand back up. Aim for 15-20 reps and repeat up to 3x.
Crescent Lunges– Is a dynamic yoga pose that stretches and strengthens the whole body!
- Bend your front knee to 90 degrees, aligning your knee directly over the heel of your front foot. Your feet should be hip-width apart with both feet facing forward, and your front shin should be perpendicular to the floor.
- Come on to the ball of your back foot, lifting your heel and drawing it forward so it aligns directly over your back toes.
- Bend your back knee towards the floor and then lift your back leg strongly, drawing your knee and quadriceps up toward the ceiling. Straighten your back leg completely. Repeat the lunges (bending and straightening the knee) 15-20x and then repeat on the other leg.
Enjoy!!! Let us know if you have any questions!!