“My baby’s here now, how do I manage to stay in training or to get back into an exercising routine? Is this even possible without paying lots of money for a babysitter?” First of all, CONGRATULATIONS! (And let me tell you one thing: Yes, it is possibleš) Lately, we got a lot of requests on how to work-out with a baby. After giving birth to my first son, me too was initially unsure how to integrate my workout schedule into the new mommy routine with all its challenges. I already felt quite overwhelmed. But take a deep breath, read this blog article, and let me motivate you to find a way that works for you and is actually pretty much fun for both of you!
From the Start: Exercising with an Infant
As soon as you feel like mobilizing your body you can start with gentle exercising designed for the first few weeks post baby. DonĀ“t get me wrong, these exercises have nothing to do with working out, but they are a booster for your self-healing power, help with water retention and lift up your mood. Check out our blog post on the first weeks after childbirth.
So, by placing your baby on a comfortable baby blanket next to you and keeping an eye on her during your movements, you really can’t go wrong.
A few weeks later you might want to start with your postnatal recovery, our postnatal phase 1.
Specially if your newborn suffers from common infant digestive problems, you may wanna use a baby career to keep your baby close to your body while doing a few exercises. There are many benefits for a workout with your baby in the carrier:
- The physical closeness has a calming effect on your baby.
- A carrier gives you the opportunity to move relatively freely. Cardio units and standing exercises are particularly suitable here.
No matter if in a carrier or on a blanket right next to you, your newborn will find it totally exciting when his mommy is exercising right next to him. I experienced the cute little baby chuckles as an extra motivational kick.
Exercising Tips for you and your Baby
The following exercises should give you some ideas of how you can combine working out and entertaining your baby at the same time. Please feel free to implement into your MOVE IT MAMA workout (or any other postnatal workout you like to do).
Push-ups: When doing push-ups, place your baby on the mat right between your hands. You can make your baby laugh with funny faces or give her a kiss every time you bend your arms. Some babies are even happy about a little nudge with the nose.
On all fours: The same applies to exercises on all fours. Depending on your stamina and condition, you can also make your baby gurgle with different sounds.
Supine position: Lying on your back is a good way to keep an eye on your baby as well. Simply place a blanket next to you on which your baby can lie at eye level. If you already feel fit enough, your baby’s body weight is also perfect as an additional challenge during training. In a bridge oosition you may wanna place your baby on your hips and āuse herā as an extra weight. Your child is sure to enjoy the fun ups and downs.
Squats: Again, an extra weight is always good for strengthening our muscles. And while you’re toning your muscles, your newborn is happy in every single repetition.
But please make sure, your pelvic floor is already strong enough to carry that extra weight. Other than that, wait a few more weeks.
Use these tips as ideas for other exercises as well. The more you do it, the easier it will come to you.Ā Just try to implement in as many workouts as you can. I did all my MOVE IT MAMA workouts together with my little muffin until he got too big and heavy to actually lift him anymore.
Perspective on the future: Exercising with a Toddler
As time goes by, your child will be able to move around more and more independently and will enjoy a wide variety of movements. You can encourage this development by purchasing an extra-large exercise mat, for example. This way, you and your little movement genius can explore all movement possibilities together. While you get fitter and fitter, your child will also learn to enjoy exercising from an early age. The best preparation for a healthy future!
When your child starts crawling and pulling himself up, it’s a very special moment. For a fit mom though that also means we have to pay extra attention to our little ones. Working out can become a little more challenging now. But don’t worry that’s temporarily and that doesn’t have to stop you and your good training habits. Just move your workout to the area of the room secured with a baby gate. Here, your little one can safely explore the environment while you skillfully complete your daily exercises. š
In the long run, your child will become more and more actively interested in your training. I`m pretty sure that, you’ll soon get a new workout partner!
FAQ
Let me summarize the most important questions on how to work-out with a newborn and toddler:
1. What kind of fitness can you do with baby?
Safety for mom and child is paramount. But many moms also want to remain flexible in terms of time. Home workouts, such as our MOVE IT MAMA program, are therefore particularly suitable. The workout series developed with experts are specially tailored to the time after birth.
2. How do I actively involve my baby into my workout?
The easiest way to involve your baby in sports is to use it as a weight. Whether it’s push ups or bridges, the extra weight pays off during the workout. Besides, your child has a blast and enjoys the time with you.
3. How and when do I find the time to exercise with a baby?
The best time to exercise always depends on the individual daily rhythm of you and your baby. Are there phases, for example after breastfeeding, when your baby becomes very quiet? Then this can be a good time to make your child comfortable and let him relax next to your mat.
4. My child needs a lot of attention, what can I do if he doesn’t leave me time to exercise?
If the above tips don’t work, there is always an alternative: balanced sleep is especially important for babies. For example, babies need to get an average of 14-17 hours of sleep a day in the first three months. This subsequently decreases by about 2 hours but remains very long at 12-15 hours in the first year of life. During this time, you can grab your mat and take some time for yourself.
I hope these tips motivate you to find a good workout routine as a new mom.Ā My personal experience is that my firstborn always had fun watching me do my exercises. Especially when I included him in the workout, I could feel how much he got excited. So, I can’t wait to start over again with baby No.2
For all you mamas-to-be out there, I have an exciting topic coming up next week: Hydration during pregnancy. Moreover, Iāll give you some advice on what amount of caffeine & alcohol is healthy during this time and what you should avoid under any circumstances. Stay tuned š
Keep it Moving,
Yours, Birte
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