Posture, posture! Before we begin your workout, let’s talk posture. The main downside we can find with most carriers is that they can wreak havoc on your posture. New moms already suffer from posture problems aggravated by feeding, picking up baby, car seats and more. The best way to use a baby carrier is to focus on stretching the chest area and strengthening the upper back. When wearing the carrier, regularly contract your shoulder blades, bringing them together as if you were squeezing a pencil. Keep shoulders down and back, and neck long and relaxed.
Plie Squat A
plie squat is a gym favorite for shaping thighs and lifting derrieres.
This exercise works the quads, hamstrings, inner thighs and glutes.
Normally, you hold a dumbbell or barbell in this exercise to add to the
intensity. Here, you add the weight of your baby. With baby in a Moby,
stand with feet wide, toes turned out at a comfortable angle.
Pull
abdominal muscles in flat to support your back and baby. Slowly lower
down until your thighs are near parallel to the floor, keeping knees
and toes in alignment. Slowly squeeze thighs and glutes (your rear end)
until you’re back to start position. Repeat for 1 to 3 sets of 12-16
repetitions, with a 20-30 second rest between sets. The heavier the
baby, the harder the workout. To add variety and intensity, hold your
squat in the lowered position and do some controlled pulses. Baby will
love the light bounce and your bottom will love the workout.
LungeA
lunge is also one of the most popular gym exercises because it does so
much at once. In just this one exercise, you work the glutes,
hamstrings, quads and inner thighs.
Stand in a long staggered
lunge stance. Bend knees and descend to form a 90-degree angle with
upper and lower position of each leg. The kneecap of front leg should
be approximately over the last shoelace. Keep front heel down and
weight distributed evenly through front foot. Heel of back leg is up
off floor and ball of foot is in contact with floor. Keep head over
hips and eyes focused directly forward. Keep chest expanded and
shoulder blades squeezed together while holding baby upright. Return to
start position and repeat for 1 to 3 sets on each leg, about 12-16
repetitions.
Tip: It’s more important to have a long stride than to lunge deeply. If you feel off balance, make your stance wider or use a chair for support.
Make sure baby's mouth and nose are visible
Feel to make sure chin is lifted off chest
Wall Squat Standing
with your back to a bare wall, slide down the wall until your legs are
at a 90-degree angle. Feet should be shoulder-width apart, toes
forward, abdominals tucked. Hold this position and squeeze your glutes
(your rear end). Ideally, hold for one minute or until your thighs beg
for mercy. Slide back up and repeat three times. This is a great time
to sing to your baby while your minute counts down!
Video Instructions
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