Mommy and Me Fitness: Workout Guide with Illustrations182

As a mom, finding time to exercise can be a challenge. But it's important to make time for physical activity, both for your own health and well-being and for your little one's. Exercising with your baby can be a great way to bond and get in shape at the same time.

Here are a few tips for getting started:* Start slowly and gradually increase the intensity and duration of your workouts as you and your baby get stronger.
* Listen to your body and stop if you feel pain.
* Make sure your baby is safe and comfortable during the workout.
* Have fun! Exercising with your baby should be a enjoyable experience for both of you.

Exercises

Here are a few exercises that you can do with your baby:

Squats

* Stand with your feet hip-width apart and your baby in a carrier or wrap.
* Lower your body down into a squat, keeping your back straight and your knees behind your toes.
* Return to standing.
* Repeat for 10-15 repetitions.

Lunges

* Stand with your feet hip-width apart and your baby in a carrier or wrap.
* Step forward with your right leg and bend your knee so that your thigh is parallel to the floor.
* Keep your left leg straight and your back straight.
* Push off with your right foot and return to standing.
* Step forward with your left leg and repeat.
* Repeat for 10-15 repetitions on each leg.

Push-ups

* Place your hands on the floor, shoulder-width apart, and your baby in a carrier or wrap on your back.
* Lower your body down until your chest is almost touching the floor.
* Push back up to starting position.
* Repeat for 10-15 repetitions.

Plank

* Start in a push-up position, with your forearms on the floor and your baby in a carrier or wrap on your back.
* Hold this position for 30-60 seconds.

Bird dog

* Start on your hands and knees, with your baby in a carrier or wrap on your back.
* Extend your right arm forward and your left leg backward simultaneously.
* Hold this position for 30-60 seconds.
* Return to starting position and repeat on the other side.

Tips for Keeping Your Baby Safe and Comfortable* Make sure your baby is securely fastened in a carrier or wrap.
* Stop the exercise if your baby starts to fuss or cry.
* Take breaks as needed to feed or change your baby.
* Keep your baby hydrated by offering them water or breast milk during the workout.
* Avoid exercising in hot or humid weather.
* If you have any concerns about exercising with your baby, talk to your doctor.

2024-11-25

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