Full-Body “Mummy & Me” Workout

Who can resist working out with their little one? Being a new mum is hard, and finding the time to workout is even harder. I’ve created a workout for you that you can do just about anywhere that doesn’t require any equipment. Just yourself, your bub, and a stroller! (Recommended for babies who one year old and up)

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DYNAMIC WARM UPerin_rowell_mumworkout3

Your warm up should always include movement 🙂

  1. 2-minute walk or slow jog, if it’s too cold to go outside just jog on the spot.
  2. Set up the stroller facing you so you can see your bubs.
  3. Step back around 10 feet.
  4. Then walk towards the stroller while hugging each knee towards your chest return to start. (High Knees)
  5. Pulling each foot to your buttocks alternating while walking (Butt Kickers) return to start.
  6. Place one leg straight out in front of you, while reaching opposing arm towards the toe, alternate sides while walking return to starting point. (Frankensteins)

You are ready for the workout

 PARTNER PLANK HIGH-5’serin_rowell_mumworkout9

A fun twist on a classic plank, incorporating all of the core, with a little extra challenge. This exercise is particularly fun if your baby is cooperative.

Master It

  1. Face your stroller about a foot away. Find a strong high plank position. Make sure your wrists are directly below your shoulders and your body is in a straight line.
  2. Without rotating torso reach diagonally across the body for a High-5, alternating arms.
  3. Reps as many repetitions in 1 minute

RUSSIAN TWIST
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Russian twist is an excellent way to target internal, external obliques and rectus abdominous in one hit. Strong obliques are important as they help to rotate the torso. Jaxx loves the side to side motion of this exercise if you want, sneak a kiss in between reps.

Master it

  1. Sit on the ground with your knees bent and your heels slightly lifted off the ground
  2. Lean back slightly without rounding your spine, concentrate on lumbar spine stability.
  3. Hold baby  straight out in front of you with a slight bend in your elbows.     
  4. Rotate spine and twist slowly to the left, moving baby with you. The movement is not significant and comes from the ribs rotating. Rotate towards the right transfer baby across the body, continue reps. 3X20 Reps

MOUNTAIN CLIMBERSerin_rowell_mumworkout4

Mountain Climbers are a fun way to add a little bit of metabolic work to the workout; they also work for just about every muscle group! Including deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominals, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, and hip abductors.

Master It

  1. Face baby in high plank position, shoulders over your wrists, weight evenly distributed.
  2. Explosively alternate legs, as if you were running on the spot.

Reps 3X30sec-1minute

SUPERMANS

Superman is great because it engages your abs and also strengthens your back.  It’s particularly perfect for new mums as they may not have much back strength, making this a good exercise to incorporate.

Master It

  1. Start laying prone on a mat or flat surface, with arms out long.
  2. Keep your hands and arms straight throughout the exercise.
  3. Raise your hand and legs simultaneously off the ground.
  4. Hold for 5 seconds, then return to starting position.

Tip: use a cushion or a pillow under your pelvis to reduce any pressure on your low back during this exercise.

Reps 3×8-10

CHEST PRESSerin_rowell_mumworkout2

Chest Press works your arms and targets your chest muscles.  This area is a particular good to exercise as it tends to get larger during pregnancy and breastfeeding. You will find that bubs will love this exercise too! They love that they can see you, and they won’t mind the up and down fun.

Master It

  1. Start supine; knees bent feet flat on the floor, the lumbar spine is supported.
  2. Support baby around the body and hold directly above your chest.
  3. Lower baby towards the chest, keeping a slight bend in elbows.

Press baby up towards sky extending elbows.

Reps 3×10-12

CURTSEY LUNGEerin_rowell_mumworkout11

Lunges are a staple, for a perkier bootie and firmer legs. The curtsey lunge targets the glute medius and the inner thighs. It’s also an awesome hip stabilizer.

Master It

  1. Start standing, hands gently resting on the stroller. Step your left leg behind you and over to the right so your legs cross, bend both knees as if you were doing a curtsy.    
  2. Return to standing.

Reps 3X12-15 Each Side

SQUAT, CURL AND PRESS
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This combination exercise hits multiple muscle groups including quadriceps, biceps, and shoulders. It also gets the heart rate going. This fun variation incorporating baby is a must for a challenging workout.

Master It

  1. Stand with your feet directly under your hips holding a baby in both hands. Sit back into your squat. Be sure to keep the weight on your heels.
  2. Return to standing, while simultaneously curling baby towards shoulders.
  3. Be sure to be stabilized before pressing baby overhead in an upward motion.    
  4. Lower bub, return to start position.

Reps 12-15

COOL DOWN

Be sure to cool down with some static stretching

 

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