A 10-Minute Summer Workout For New Moms (You Can Wear Your Baby!)
As a new mom, it's likely you have barely any time to yourself, let alone time to workout on a regular basis. All winter, you've been able to cover up beneath bulky sweaters, scarves and leggings, but now that it's warmer, you may be feeling a bit anxious about changing into your summer wardrobe. Tank tops, dresses, shorts — and a swimsuit — reveal a lot more skin than your winter pieces.
Fortunately, there is a way to help you incorporate fitness into your everyday, all while carrying your baby along for the ride: "Babywearing" exercises are performed while wearing your baby in a carrier and can be done anytime, anywhere. Here are five "babywearing" exercises to help you get ready for some fun in the sun! They'll strengthen the shoulders, triceps, abs, booty and thighs.
Babywearing Summer Tone Up Routine
Perform each exercise for one minute each before moving onto the next. Repeat the entire set two time through for a quick, effective 10-minute workout. Before attempting any form of fitness, make sure you're at least eight weeks postpartum and have been cleared for exercise by your doctor.
Alternating Shoulder Raise
Start with weights resting on the fronts of your thighs, palms facing you. Perform a front shoulder raise by lifting the weights to shoulder height in front of you.
Without lowering, bring your arms out to your sides at shoulder level and then slowly lower them down to your sides. Repeat these moves in reverse, by performing a lateral raise, lifting arms out to the sides at shoulder level, then to shoulder height in front of you and then slowly lower them down to the fronts of your thighs.
Sit on the edge of a bench, chair or rock and place your hands slightly more than shoulder width apart on the bench. Move your feet out in front of you so your knees form a 90-degree angle with the ground. Straighten your arms and move your butt just off the bench.
Bend your elbows and lower your body down. (Your back should be as close to the edge of the bench as possible.) Once you reach the bottom of the movement, push through your hands to press you back up into your starting position without sitting on the bench.
For this move, focus on moving in a slow, controlled motion rather than momentum. Begin in a standing position with your right arm bent behind your head. Shift your weight to your left foot and slowly bring the right knee up and out to the side.
At the same time, bring the right elbow down towards the right knee, squeezing the oblique. Raise your arm back up and your right foot back down. Repeat for 30 seconds on the right side and then do the same movement for thirty seconds on the left side.
Stand with your feet hip width apart and arms down at your side. Move like you're sitting down on a chair by sending your hips back, bending your knees and pushing your weight into your heels. If you need, raise your arms in front of you for balance as you lower your body further into the squat.
Never let your knees go over your toes. The deeper the squat, the more effective, but only go as far as you are able to keep your balance. At the bottom of the movement pause and then lift back up to the starting position. As you lift back up, squeeze your glutes to get the most out of the exercise.
With your knees together, lift your right foot off the ground behind you. Kick your right foot back and squeeze your butt. This is a small movement but it’s one of my favorite for fine toning the glutes and hamstrings. Repeat for 30 seconds on the right side and then do the same movement for thirty seconds on the left side.
Photos courtesy of author
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