The best time to exercise with your baby is about a 30 minutes after a feeding (getting barfed on really sucks). This is a great bonding opportunity, remember to talk to and smile at your baby. If you're going outside, have your little one dressed in layers and plan your walks around the day's weather; in the summer, you may want to walk first thing in the morning or later in the evening while in the winter you might prefer walking midday or doing some mall walking (I'd recommend leaving your wallet at home).
Choosing the right carrier or stroller is very personal. I love my Ergo carrier and BOB stroller because of my height and body shape but I also have a Maya Ring Sling in the car for quick trips (obviously not for exercise). Before making any purchase, many baby specialty shops will loan out carriers for you to try, this is best to do after your baby is born so you can see what is comfortable for you to wear. Keep your eyes out for second-hand sales too as a good carrier and a good stroller will retain their quality and can save you a lot of money!
When purchasing your carrier, be sure to look at how your baby will be positioned; for the safety and development of your child's hips, carriers that allow your baby to dangle should be avoided. Would you want to put that much pressure on your pelvis? When choosing your stroller, look at the wheels and suspension, think about how it handles and wear your hands are positioned. Also think about what you want from your stroller, light-weight and easily collapsible is great in the mall, but how often are you strolling through the mall compared to walking or running outside around your neighbourhood?
Here are two interesting links about carriers when considering what to purchase:
http://www.bobafamily.com/blog/2011/10/11/nine-reasons-not-to-carry-your-baby-facing-out/
http://www.hipdysplasia.org/developmental-dysplasia-of-the-hip/prevention/baby-carriers-seats-and-other-equipment/
IMPORTANT: There are some exercises which should NOT be done for the safety of your child:
If you are wearing your baby: These following exercises can cause serious damage to your child's neck even if she can support her own head.
NO:
- jogging
- jumping
- pushups
- planks (or any other exercise where your baby is hanging off the front of you)
- Exercises which challenge your balance and could result in a fall
In the stroller:
NO: Jogging- if your baby is still in a carseat on the stroller. With the carseat, your stroller is off balance and there is an increased risk of tipping. Even if she's out of her carseat, it is recommended that you not jog with your baby until at least 6 months old. At this point your child should have good neck support to withstand the bumps of the sidewalk or even on the smoothest terrains.
Remember you can walk to your hearts content with your new little one, all the benefits of exercise for you plus the motion is a great way to help a baby calm down. The times my darling wouldn't be able to settle, I strapped her in the Ergo and headed out for a walk, she was asleep before the end of the driveway! Other times the stroller worked best and I am guilty of leaving her in there to sleep once in a while.
When you have been given the go-ahead from your health practitioner to start moving again, here are a few exercises you and baby can do together!
Exercises with baby: (any age baby)
Kiss the baby: Lay your baby on the floor and kneel on all fours above her. From this position, you can tuck your elbows in and complete 10 triceps pushups giving your baby a quick peck each time. Take your hands wider than your chest for full pushups. To increase the intensity, slide your knees out farther back.
Extensions: Lay your baby on the floor and kneel on all fours above her. Talking to your baby the whole time, lift your opposite leg and arm and extend them out, hold at the top then release and repeat on the other side. Try for 10 reps on each side. This is a great way to strengthen your back which will help combat the stress from carrying your baby on your hip and feeding.
Downward facing [dog] baby: From the kneeling position, lift your hips into the air, pressing your heels toward the floor for a great stretch.
Baby crunches: Lay on your back with your knees bent and feet resting on the floor. Sit your baby on your pelvis, resting her back against your knees. Exhale as you lift your shoulders slightly off the floor, hold at the top and make a face at your baby, then inhale as you return to the floor. Perform 15-20 reps.
Planks: Lay your baby on the floor and place your forearms on either side of her. Elbows stacked under your shoulders. Plank on your knees or press back into your heels for a full plank. If you're ready for more intensity, come into high-plank by placing your hands on either side of your baby and come into a high push-up position, with your hands right under your shoulders. Sing the alphabet song or Twinkle Twinkle to your little one and you will have just held your plank for about 30 seconds!
Hip press: Lay on your back with your knees bent and feet resting on the floor. Sit your baby on your pelvis, resting her back against your knees. Exhale as you press your heels down and lift your hips up in the air. Squeeze your glutes at the top then return to the floor. Some babies will sit upright throughout the exercise while others will lay against mommy's thighs the whole time, this depends on the strength of your little one. For added intensity, at the top, hold this position then only slightly release and then come back to the top. You can also alternate squeezing your glutes at the top.
Baby Rag Doll pose: In standing rag doll, you fold foward and just let the body go for a nice relaxation. To add to this, cradle your baby in your hands and arms, and allow the weight of your baby to add to the stretch. This is one of my favourites! She also loves it when I swing her slightly while I'm bent forward. This is a great stretch for the lower back.
Here are some exercises for when your baby has good neck control. Remember to keep 2 hands on your baby!
Superman: Lay on your back with your knees bent at a 90 degree angle. Lay your baby on your shins and hold her either by the hands or under the arms around the chest. Keep your shoulders lifted slightly off the floor to activate your upper abs and extend your legs slightly out then return in. This is a great way to restrengthen the lower abs.
Lift ups: Sit upright with you knees bent and toes on the floor. Lean back slightly and lay your baby on your shins. Use your abs to lift your lowerlegs up off the floor to a 90 degree angle. This is way tougher than it seems! At first your may get your toes a centimeter off the floor! Another great strengthener for the core.
Baby press: Lay on your back with your knees bent and feet on the floor. Hold your baby above your chest and press her straight up in the air and bring her back down to your chest, give her a little kiss at the bottom! Remember to keep your elbows tucked in to put the work in your shoulders and chest.
Baby lifts: To work your shoulders, stand with your feet hip distance apart. Hold your baby under her arms, around the chest, straight out from you. Keeping your arms straight but soft elbows, lower your baby down in front of you then activate your shoulder muscles to lift your baby straight up and then down again. This will certainly get harder as your baby grows. Be sure to stand with very good posture so you don't hunch your shoulders and upper back.
Exercises when wearing your baby: (Your baby can be worn on your front or your back for these or holding in your arms). The great thing about babywearing is that every daily activity suddenly becomes a workout.
Cautio with any exercises that require you to challenge your balance (lunges, single leg squats, etc.) If you do want the challenge, keep the movements smaller to avoid losing your balance and falling or use a chair for balance.
Squats: Place your feet slightly wider than your hips. Press your hips back and down then squeeze your glutes to rise up. My daughter laughs and laughs when I do squats with her, it certainly makes the move that much better!
Tricep dips: Sit on the edge of a stair or bench with your hands on either side of you, fingers facing the same direction as your toes. Slide you bum just slightly off and drop straight down. Press through the palms of your hands to push back up to straight arm position. Be sure to keep your elbows pointing back behind you and keep your body close the bench. This will help protect from shoulder injury.
Ball bounces: Is your little one fussy? Gassy? The exercise ball should become your new best friend! Sit comfortably on your exercise ball with your feet wider than hip-distance (this gives you good balance). Engage your core and leg muscles and begin lightly bouncing. Remember to focus on using the control of your muscles rather than letting momentum pop you up and down. This is a great exercise for any age baby, be sure to support your wee-ones head and neck until she can do so on her own.
Calf raises: Stand on the edge of your bottom stair, holding the railing for support. Let your heels drop down then press up straight up, squeezing your calf muscles as you raise. This exercise should only be done with baby well supported in a carrier so you have your hands free to hold the railing.
While it's great to get out on our own and exercise, sometimes life doesn't allow that much freedom so cherish the moments with your little one and make fitness part of your family's life. You are not only getting fit, you are being a great example of a healthy, balanced lifestyle....such a great role-model!
See you at the gym!
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