At the beginning of the New Year, I shared some great indoor workouts that my friend Kendra uses to stay in shape, even with a young child (find them here and here). Well, I did those workouts and you know what? They are effective, but HARD! With a baby that was only about 6 weeks old, my body wasn’t quite ready for all of that work. My muscles were sore, and I was having trouble finding the time to squeeze in the workouts. After all, when my infant was napping, my older two boys usually needed my attention. And when my older boys were napping, my baby usually needed my attention.
Especially as a newborn, Spence was always happiest when I was either holding him in my arms or wearing him on my chest (in either a Baby Bjorn, a Maya sling, or a Moby Wrap). If I was moving around and he was in a carrier, he instantly fell asleep. The only problem was that I couldn’t find exercise routines that were easy to do with a baby (they all seem to require bending over, lying down, or jumping around).
I developed this exercise routine out of necessity, and it has become one of my favorite go-to workouts. It’s fast, it targets my whole body, it combines some strength training and some cardio, and I can do it with my baby. I find that the Baby Bjorn feels most secure when I’m moving around a lot, so that’s my carrier of choice for something active like this.
Not only does this quick workout fit into my limited free time, but it also makes Spence very happy! And a happy baby, plus a stronger, healthier body, makes me happy. Added bonus? I can do the exercises in my regular clothes and without a sports bra – one less hassle to worry about!
10-Minute Beginner’s Workout – Perfect Postpartum Exercises for Moms and Babies – No Equipment Necessary
Perform each exercise for 1 minute and then move on to the next. Repeat the circuit if you have time and if your baby is happy!
1. March in Place
3. Side Steps (get low and move as quickly as you can from side to side)
4. Arm Circles in Backward Direction (see explanation and photo in #2 above, just move arms in opposite direction)
6. Squats (keep your weight in your heels; you can put a chair behind you and squat until your bottom just touches the chair – don’t sit down!)
7. Front Kicks
8. Alternating Lunges: be sure that your knee does not go in front of your toes.
9. Wall Push-Ups: (keep your body straight and engage your core for some ab work too!)
10. Low-Impact Jumping Jacks: arms overhead in classic “jumping jack” form, with legs alternating out to side.
I hope that other new moms, new exercisers, or time-crunched folks find this workout to be the answer to their obstacles as well. Ten minutes of movement puts me in a better frame of mind! Plus, if I have 20 minutes (and a happy baby), I just repeat the circuit again!
Looking for other get-fit inspiration? Check out these previous posts:
A Healthy Eating Plan to Get You Back on Track
Linking up to the Monday Funday Link Party!
Joining the Life Created Link Party!
Linking up to Wow Me Wednesday!
Sharing on Live, Laugh, Linky Thursday!
Joining the Pinworthy Projects link party!
Linking up to Family Fridays!
Sharing at the What’s Shakin’ Link Party!
Joining the Strut Your Stuff Saturday link party!