One of the biggest things you’ll have to get used to after welcoming your bundle of joy into the world is a lack of alone time. But instead of letting your exercise regime fly out of the window, why not try incorporating baby into your workout plan?
You don’t need a gym or a babysitter to get your pre-pregnancy body back! Here are some fun, effective exercises that will help you bond with your baby while you break a sweat:
- Beginner: 3 sets of 8-10 reps
- Advanced: 3 sets of 12-14 reps
- Intermediate: 4 sets of 8-10 reps
Kneeling superman tickle
Lie baby comfortably on her back and position yourself in all fours above her. Extend one arm and alternate leg out in opposite directions to create a straight line. Pause for a moment then pull the arm and leg back in, hovering knee above the ground and giving baby a quick tickle. When you have completed reps on one side, replace hand and knee to the ground and repeat with opposite arm and leg.
Plank up and down
Lie baby comfortably on her back and hold yourself in a plank position above her. Lower one forearm to the ground, followed by the other so both are flush on the ground. Give baby a kiss then prop yourself back up on your arms one at a time.
Lie baby comfortably on her back and position yourself over her with arms straight, knees bent and ankles crossed. Your body should form a straight line from shoulders to knees. Bend elbows out and sink your body in a straight line towards the ground. Give baby a kiss then press back up to your starting position.
Sit on the ground, holding baby in your lap with both hands. Bend knees and lift toes off the ground. Extend toes and shoulders in opposite directions until your body is almost in a straight line. Keep baby seated in your lap. Lever back into your starting position.
Sit with knees bent, resting baby on your thighs and lap. With back straight, find your balance on your sitting bones and lift feet off the ground. Extend arms along thighs. Hold this position for 10 seconds. That’s one set.
Lie flat on your back with knees bent. Lift one ankle in line with opposite knee and rest baby on your shin, tummy-side down. Keeping your elevated knee bent, strongly push your torso off the ground until you form a straight line from knee to shoulders. Hold for a moment then lower back down to your starting position. When you have completed reps on this side, swap baby over to the opposite shin.
Plié squat with front raise
Stand with feet wide apart, toes turned out and baby extended out in front of you in both hands. Keeping torso upright, sink down until thighs are parallel with the ground. You can touch baby’s toes to the ground if you like. Pause for a moment then rise back up, lifting baby up in front of you at shoulder height.
Stand with feet slightly apart and hold baby flush against you with both arms. Take a big step forward and bend both knees to 90 degrees. Rise back up to your starting position. When you have completed all reps on this side, swap legs.
Stand with feet hip-width apart and baby held to your chest. Keeping legs and back straight, lever your body down until your torso is parallel to the ground. Hold for a moment then rise back up to your starting position.
Squat twist thruster
Start with feet wider than hip-width apart and baby held to your chest in both hands. Simultaneously sink into a squat and twist your torso, touching baby’s toes to the ground. Simultaneously rise back up and twist in the opposite direction, holding baby up in the air on the opposite side. Once you have performed all reps, repeat in the opposite direction.
Find a suitable tree or wall and stand two to three feet in front of it, holding baby in both arms. Press back against wall and sink down until thighs are parallel to the ground. Seat baby in your lap and hold for 10 seconds. That’s one set.
Sit on the ground with knees bent and baby in your lap. Lift toes off the ground, then swivel your torso to touch baby’s toes on the ground on one side of your body, followed by the other.
Seated shoulder press
Sit cross-legged and hold baby at chest height, with elbows bent at your sides. Keeping your back straight, lift baby up above your head. Pause for a moment then bend elbows back down to starting position.