Mommy & Baby Workout - Beginner
Updated: Feb 8
Are you a new Mom who wants to lose some baby weight? Maybe improve fitness?
Try this work out with your little one; it is a very simple workout and gets lots of body parts.
As with any exercise program, talk to your doctor before beginning. If at any point during the work out you feel faint, dizziness or experience physical discomfort, stop immediately. If you are not feeling safe holding the baby, set baby aside and do on your own.
Holding baby, march on the spot for 2 minutes. Switch baby to the other arm part way through (for smaller babies, lay them against your shoulder)
Step touch for 2 minutes. Standing shoulder width apart, bring right foot towards left, tap and return then do left foot. Repeat and increase speed as you get more comfortable with the movement. Swing baby to the left and right as you do do - fun for baby!
Knee ups for 2 minutes. Holding the baby in front of you, alternate raising your knee up to hip height or as high as you can
This is a simplified warm up, repeat if you need or you can quicken the pace and add some hamstring curls
Work Out - Do 20 of each and repeat as many times as you like
Squats (works glutes, quads) - holding baby in front of you with one arm under and one behind baby for support (switch arms part way through). Toes are forward and feet are about shoulder width apart, sit low to the back and bring it back up. Go only as low as you are comfortable. If you haven't done these before, you can do by sitting down onto a chair and rising up.
To increase the intensity, add a press (after rising from the squat, lift baby up in front of you). This will work biceps and shoulders as well
Side Lunge (works quad, glute, adductor). Keeping back straight, lower body to one side by flexing knee and hip of lunging leg. Keep your knee pointed in the same direction and foot of lunging leg. Return to standing position by pushing off of lunging leg. Repeat with other leg. You may wish to add a forward or reverse lunge here for additional variety
Crunch (works abdominals). Lay on your back with knees bent and holding your baby in your lap (baby is leaning back against your thighs facing you). Lift upper body very slightly off the ground (only a small movement is required). Hold & return to start position.
Baby bridge (works the glutes) - lay on your back with knees bent and holding your baby in your lap (baby is leaning back against your thighs facing you). Lift body off the ground into a straight line while bracing your torso and squeezing the glutes as you rise. Hold & return to start position.
Leg raises (hip, gluteus medius). Set baby down in front of you and lay on your side with a slight bend in your lower leg. Raise upper leg as high as possible, keeping it straight but not locked and in line with your body, then lower. For increased intensity, pulse or hold at the top. Remember to do your other leg.
Do in front of your (or baby's) favorite show or to some fun tunes. Try these, from some kid movies:
Celebration - Kool and the Gang
Happy - Pharrel
Wreck it Ralph - Buckner and Garcia
Boogie Fever - The Sylvers
YMCA - The Village People
24K Magic - Bruno Mars