Get Your Baby Involved in your Workout!

It's been soooo cold out for the past few weeks, that it's hard to go anywhere without bundling up! If you have a baby, there's always a worry that she might get too cold in this weather. Or, sometimes you have a toddler at home with you as well and getting out of the house with a baby and toddler feels a bit like running a marathon.

If you're feeling couped up, I've put together a few exercises that you can do at home with your baby. Don't forget to warm up your body first... You should do some full body movements (running on the spot, walking/running up the stairs, arm circles, shoulder rolls) to get your blood flowing and to prepare your body for a workout with your wee one.

Aim to complete each exercise for 30 to 60 seconds and then start at the beginning and repeat a second or third time.


1. Squats with Baby

Using a baby carrier or just holding your baby, you can squat up and down. With your feet shoulder width apart, be sure to sit back, like you're reaching for a chair that's behind you. Keep your weight on your heels, so that your knees don't go over your toes and pull your belly button into your spine to keep your core stabilized. Inhale as you go into your squat, exhale as you come back to standing.


2. Triceps & Shoulders

You can face your baby towards or away from you for this one. Hold her under both arms and beginning at your chest height, lift her up towards your ceiling. Inhale as you lift, exhale as you come back down to chest height. In this same position at chest height, you can also extend your arms forward, staying at chest height, so that they are straight (but with loose elbows) and then bring them back into your chest. Alternate between these two moves to work both your shoulders and your triceps.




3. Baby Lifts (aka Deadlifts)

Holding your baby either facing you and supporting their head or facing out, stand with your feet a little more than shoulder width apart. With a nice flat back and open chest, inhale and hinge forward at your hips until your upper body is parallel to the floor. Keep your back flat, shoulders back (waaayy back!) and belly button pulled in towards your spine. Exhale and use your core to bring you back to standing position. You should feel this in your lower back and hamstrings.

4. Wall Sit with Baby

Find a wall where you can sit with your legs at 90 degrees, making sure that your knees do not go over your toes. Remember to pull your belling button into your spine and push your back flat against the wall. You can hold your baby on your lap to increase the difficulty or you can use him to do chest presses while you're sitting.





5. Kiss your Baby Pushups

With your baby lying on her back and you in pushup position, inhale as you lower your body down to give your baby a kiss and exhale as you push your body back up. Remember to pull your belly button in towards your spine, keep your back flat, lead with your chest and keep your head in line with your spine. Modify to your knees, if you need to.

6. Hamstring Curls with Baby

Lie on your back with your knees bent, feet flat on the floor and heel close to your glutes. Place your baby on your pelvis or use him to do chest presses while you lift your hips up towards the ceiling, squeezing your glutes. Lower your hips until they graze the ground and squeeze them back up again. Repeat lifting and lowering for the allocated time.

7. Front Plank

Resting on your forearms and toes, pull your belly button into your spine and keep your back flat. If you have trouble holding your belly button in towards your spine, lower to your knees. Push your elbows into the floor to help engage your core even more. Increase the level of difficulty by lifting one foot off the floor. To pass the time, try to make your baby laugh.



Complete your workout with a full body stretch and remember to drink lots of water during and after it!

If you're new to exercise or haven't been at it for a while, please remember to consult with your physician before you begin a new fitness routine.

Enjoy!