As a new mom, it can be challenging to find time to exercise, especially in the same way you did pre-baby. You may find it even more challenging during the COVID-19 situation. That doesn’t mean you have to skip it altogether, though. Today, Adrienne Jones, physical therapist and mom of two has rounded up her favorite 60 second exercises you can do with your baby. Squeeze them in individually, throughout the day, or do them all at once — whatever you and your baby are up for.
Before you get started, be sure to check out these tips for mom and baby:
- Make sure your baby can hold their head up without discomfort (usually around 3-4 months).
- Engage your baby! Make eye contact, sing songs, count out-loud, and smile at your baby.
- Aim to do three sets of 8-10 repetitions of each exercise, but don’t worry if you aren’t able to complete them all.
- Set realistic expectations. Your baby might not cooperate every time. Sneak in movement when you can and enjoy the time with your little one.
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1. Plank
Start in a modified push up position, on your knees. Raise your knees from the ground and keep your body straight. Hold in 30-60 second intervals.
2. Lunge
With your child close to your chest, step forward with one leg, lowering your hips to the ground. Place your child on your knee.
3. Dead Bugs
Hold colorful cloths. Lay flat on your back, bend your hips and knees at a 90 degree angle, and lower your right arm and left leg to the floor. Lift and repeat.
4. Arm & Leg Raise
Hold colorful cloths. With all fours on the ground, raise one arm and the opposite leg. Lower, switch and repeat.
5. Squat
Hold your child directly in front of your chest. With your feed shoulder width apart, bend your knees and lower your hips.
6. Push Ups
Lay flat on your back and hold your baby firmly around their core. Slowly lower your chest and push back up.
Looking for More?
Check out these 10 stress-relieving at-home workouts.