Mother / Baby Workouts

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By Jenn Sanders

mombabyIt’s hard to squeeze in exercise between cooking meals, changing diapers, and working. It’s clear that you have little to no time to fit in a workout.

New mothers often find it difficult to lose baby weight without having to get a childcare support. Thankfully, there are mother/baby workouts that you can do with your little one. Here are a few quick and easy exercises you can do with your infant when you have a free moment.

Stretching

Find a wide area where you can sit with your legs straight out in front of you. Your baby must be lying on his back on top of your legs. Then, slowly reach toward him to stretch your hamstrings and back.

Dancing

Dancing is a great cardiovascular workout that exercises major muscle groups. It also improves balance and coordination. It doesn’t only exercise your body, it also elevates your mood, thereby reducing your stress.

You can dance while you hold your baby. Keep him as close to your body as possible. Make sure that you support his head. You can also put him in a sling with straps that fit around your waist and over your shoulders.

When dancing, alternate between slow and fast dances to increase your heart rate. Try not to bounce too much while dancing, to avoid accidentally injuring your little one.

To ensure that he’s enjoying the dance, let him wear a raw amber Baltic wonder necklace. This necklace is proven to make your baby happy while teething.

Bench Squats

Find a seat that you can squat down while you’re holding on to your child. As you sit on the bench, draw your belly tightly in.

Sit Ups

They’re also perfect to perform while lying on your back with your child sitting on your tummy. Perform a sit-up to work your abdominal muscles.

Abdominal Plank

This workout is easy. You just need to hold to do the usual abdominal plank while your baby is lying on the ground under you.

Run

You can put your child in the stroller and take him with you while you run or jog. While you run together, you can sing and chat with him. Doing so will make your workout a little sweeter. It may take a bit more planning because you need to dress him up and pack snacks and drinks. However, it’s a great way to spend time with him while exercising.

How to make it easier?

It’s not easy to workout while you’re taking care of your baby. Therefore, try to exercise before work and not after work. Keep in mind that some activities and commitments will come up at the end of the day.

Never worry about what you’ll wear when you workout with your baby. Debating what wardrobe to choose is only a waste of time.

Finding time to workout can be difficult because of your busy schedule. However, with a little planning, it’s possible. Always prioritize your health. If you get sick, who’s going to take care of your family? Never allow your health to be your second priority. It should come first. When you’re happy and healthy, everyone else is also happy and healthy.

Shave Time Off Your Workouts

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exerciseballShave Minutes (even hours) Off Your Workout by Swapping Out These 4 Unnecessary Time-Wasters.

Bay Club Vice President of Fitness Jennifer Beaton reveals the common exercises, techniques, and habits that tack on lots of time but little benefit—and what to replace them with to boost workout effectiveness.

At Bay Club, operator of private luxury athletic clubs and sports resorts in California, trainers have a unique window into a wide range of workout MOs. From brand new exercisers to dedicated veterans, clients come to Bay Club for amenities like member cocktail parties, conference facilities, complimentary refreshments, and the in-house spa—but often end up spending more time on the machines when they could be out cooling off at the pool.

“At our clubs, clients may not actually want to get out of the gym quicker! But almost everyone could benefit from getting a more effective workout in less time and reaching their goals sooner,” says Beaton, certified personal trainer at Bay Club’s San Francisco location. To that end, here are four moves s/he gives permission to skip:

Excessive rest. All those minutes spent sitting on the bench staring at your watch really add up. “If you can sit down and read the paper between sets, you are likely resting too long,” says Beaton. To see better results with the very same moves, and optimize your time, try super setting exercises such as push ups and squats, to allow rest of a muscle group while you work another muscle group. Replacing station rest with active rest such as 30 seconds of high intensity cardio can also optimize calories burned and muscle recovery.

Steady-state cardio. In other words, those marathon (no pun intended) treadmill sessions. “We see many members who do the same 60 minutes of cardio at the same intensity every day for 15 years. These individuals no longer see improvements and often start to see declines in overall condition. They would benefit by mixing up their routine, adding intervals and high intensity work,” says Beaton.

malepushupIsolation exercises. “Life is full of dynamic movement, and therefore our workouts should simulate and enhance those efforts by using multi-joint, compound movements like squats, lunges, and pull-ups as opposed to, for example, adductor/abductor machines or bicep curls. To get the most bang for your buck, focus on performing movements that recruit as many muscles as possible; those smaller secondary muscles will get plenty of work as they support the larger muscle groups during those movements,” says Beaton.

Endless crunches. Likewise, if your goal is a great-looking midsection, ab-isolating exercises may miss the mark. “I often see people doing 15-20 minutes of crunches in hopes that it’ll deliver 6-pack abs. Their time would be better spent on nutrition, a solid full-body strength routine, and a balanced cardiovascular program,” says Beaton.

– For more workout reward ideas, details on the above, and/or to schedule an interview with a Bay Club trainer on any fitness topic, contact Annie Appel at aappel@wac-clubs.com or 415.901.9220. For more information on the Bay Club visit www.explorebayclubs.com