Exercise program for mums with preschoolers
15-20 reps with 2-3 sets 2-3 times a week
Exercise 1: Jump Squat
Stand with feet shoulder width apart, feet slightly turned out. As you squat down, push your knees out so that they are in line with your toes. Keep your weight even on your feet, abs tight and back straight. Push up, lifting yourself off the ground, then land into the next squat. Excellent for toning the thighs and gluts!
Exercise 2: Modified Push Ups
Start on hands and knees. Walk your hands out so that they are under your shoulders and cross your ankles. Now your body should be making a straight line from your knees to your shoulders. Hold this position, then lower your chest to about 10cm off the ground, then push up to starting position. Fantastic for upper body strength and tone!
Exercise 3: Walking Lunges
Stand with your feet hip width apart, lunge forward with one leg, push off through the heel of the front foot. Bring feet back together, then repeat on the other side in a walking forward motion. Perfect for the inner and outer thighs!
Exercise 4: Dips on a Bench or Chair
Sit on a chair. Place your hands on the seat next to your hips. Walk your feet out away from the chair until your legs are bent at 90 degrees. Lower yourself down keeping your back close to the chair until your arms have bent past 90 degrees. Then push up using your arms to the starting position. Great for the back of the arms!
Exercise 5: Crunches
Lying on your back, press your lower back into the ground. Place your hands on your thighs. Crunch up to touch your knees while keeping your head in a neutral position. Very good to help flatten your tummy!
Exercise 6: Mountain Climber
Place a chair against a wall. Put your hands on the seat with your body in a push up position. Hold this position and take one foot off the ground and bring your knee towards your chest. Return your foot to the ground and repeat on the other side. Awesome for lower abs and core strength!
Walking/ running/ cycling/ swimming/ aerobics classes/ etc 30-60 mins 3-6 times a week. Heart rate in normal training zone as was prior to pregnancy.
Brought to you by McCain Healthy Choice. Download a copy of the exercise program for Mums with Preschoolers.
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