In a latest fitness trend, new mothers are using their own kids as weights to shape up. If not as weights, children can also be part of your exercise in different ways. It’s a fun and healthy way for new mothers to bond with their babies. During these sessions, mothers can carry out exercises with their children to burn calories and tone their muscles. However, mothers’ who are fit and have worked out before, are only advised to carry out these exercises.
Quadry Peddle Walk
Sit with your palm facing the floor and your wrist and shoulder in one line. Lift your knee slightly above the floor and walk forward with right hand and left leg. Continue with left hand right leg. Walk this way 10 steps forward and 10 steps backward. Start with 2 sets and gradually increase it. This is a very good workout for joints, mobility and core. Put your baby in a high chair or stroller and give him a treat each time you move forward.
Free Squats
Stand slightly shoulder width apart, and with the baby in a front
carrier, squat down till your hip reaches knee level. Keep your back straight (neutral back), not arched.
Squat Hold and Side Walk
Holding the position when you are down while squatting, can maximise the benefits of a squat. While squatting, you can also take steps forward or backward as if you’re walking. You can also take steps out to the side. Do 10-15 repetitions with 2 sets, gradually increase with 3 sets.
Abs workout
Lie face up on the floor with your baby on your pubic bone. Your feet must be flat and knees bent. Contract your abs and lift your head, neck and shoulders off the floor. Lower after sometime. Repeat the exercise as many times as you can.
Abductor, without the baby
Lying down on the back, core contracted, lift your hip up and push abductor ring inside while going up. While coming down release it. Repeat this for 10-15 times. Start with 2 sets and gradually increase to 3 sets.
Plank and Mountain Climb
On the mat, keep both your elbow and palm, facing towards the ground, with your baby on your back. Stand on your toes with your back neutral, hips and legs straight and fully contracted. Hold this position. Start with 10-15 seconds in the first week. Gradually increase 30-40 seconds and do how much you can. With your elbows bent, reach one knee towards the same-side elbow. Repeat one side after the other. Perform 10 touches per side.
A word of caution
Dr T.P. Karthik, senior pediatrician and neonatologist, Yashoda Hospitals, Hyderabad, says, “Make sure that the baby is above one year, because babies younger than a year are really fragile. Even if the baby is above one year, the risk rate is high, as the baby might slip and they are very hyper active. It’s fine to do squats and ab exercises but don’t go for complicated exercises.
The writer is a celebrity fitness trainer who has trained Shilpa Shetty and Genelia D’Souza post their pregnancy. He is also the man behind Anant Ambani’s weight loss
