Exercise program for mums with infants
Exercise is not recommended prior to 6-8 weeks after natural birth and 12 weeks for a C-section.
15 - 20 reps, 2 -3 sets
Exercise 1: Squats
Holding Infant in Arms Or Carrier Stand with your feet shoulder width apart, feet angled out slightly, knees following the line of your toes. Tighten your abs, keep your chest up, shoulders back, head in a neutral position and maintain a straight back at all times. While holding your infant to your chest, squat down as if you were going to sit on a seat, then stand up just before you would touch the seat. Breathe in on the way down, out on the way up. Excellent for toning thighs and gluts!
Exercise 2: Alternating Reverse Lunges
Stand with your feet hip width apart, imagine that your feet are on parallel train tracks. Step straight back with your left foot into a lunge position, keeping your right knee over your front foot. Push up through the heel off your front foot, step back up to the starting position. Repeat the other side. Alternate until all repetitions are complete. Perfect for the inner and outer thighs!
Exercise 3: Baby Press
Lie on your back with your knees bent, tilt your pelvis and brace your abdominals which will flatten your back into the ground. Hold your infant facing you above your chest, lower infant to your chest, kiss then lift infant over chest in a bench press fashion. Fantastic for upper body strength and tone!
Exercise 4: Crunches
Lying on back, press your lower back into the ground, place your hands on your thighs, crunch up to touch knees with your hands. Always keep a gap between your chin and your chest about the size of a tennis ball. Very good to help flatten your tummy! Exercise 5: Modified Plank Start on your knees. Walk your hands out until your body is straight from your knees to your shoulders. Cross your ankles, then drop down onto your elbows. Hold this position for 30 - 60 seconds with nice deep breaths. Great to help build your core strength!
Walking 3-6 times a week, pushing pram with infant(s) 30 - 60min, heart rate moderate to high. It’s time to work up a sweat!
Brought to you by McCain Healthy Choice. Download a copy of the exercise program for Mums with Infants.
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