Mommy get Fit with Love!

With it finally starting to cool down around here I thought it might be motivating for not only myself but any readers with babies or toddlers for me to post some exercises that were a part of my former PostPartum exercise class that I designed and instructed. With both PreNatal and Postpartum exercise certifications along with many more including AFAA (Aerobic and Fitness Association of America) these were the top ten for this genre:


1) Stroller Stroll:
As you stroll, your feet should point straight ahead, and your heels should touch the ground before the balls of your feet. Make sure that your feet stay within the wheels of the stroller. Keep your legs under your hips, and don’t be afraid to let your thighs rub together. Lastly, with each step try to reach your leg out in front of your belly button. Your steps should be silent and deliberate. Avoid shuffling your feet or dragging your heels. And don’t bang your feet down hard on the pavement. Perfect posture and body alignment is necessary during all walking and power walking.

2) Stroller Dips:
Once stopped and strollers are safely locked in position while babies or toddlers are secured inside, find a bench or step to grip with fingers forward and elbows back. Buns are positioned in front of bench or step with feet safely on the ground beyond the slightly bent knee. You can place one leg on the other for added resistance. Dip down striving for a 90 degree angle between bent forearm and upper arm. Hold for 10 seconds for 10 repetitions. Cross right leg above left knee for 10 more repetitions and then cross left leg over right knee to finish this exercise with the last 10 repetitions.

3) Glide-&-Stroll:
Start with both hands on the stroller. Step forward with your right leg, and push the stroller away from your body. Now tighten your buns, and extend your left leg behind you (but don’t lift it too high). Focus on lifting your leg, rather than swinging it back. Glide it forward gracefully and avoid jerking the stroller. Be sure to keep your tummy tight, and don’t arch your back. Glide & Stroll for 50 yards, return to Stroller Stroll and repeat.

4) Miniskirt Stroll:
For this exercise, imagine that you’re wearing a little miniskirt and you are really working it! Your tummy is tight, and your thighs are squeezed together (otherwise the skirt won’t fit). You have to take very fast, very small steps (in a tight skirt, your legs don’t have a lot of room to move around). Keep your perfect posture, and cruise with a confident way about you. Keep a good grip on the stroller. Let your hips swing side to side, as fast as possible, in one smooth and continuous motion. Keep up this movement until your buns burn.

5) Diaper:
Once stopped and strollers are safely locked in position while babies or toddlers are secured inside, lay down on a matt or blanket placed near stroller. Lift knees up together to chest while raising your buns off of the ground. While imagining to have your diaper changed you are exercising your abdominal muscles. Repeat this exercise for 10-20 repetitions.

6) Up, Up and Away:
Stand with your feet about hip width apart, keeping your abs tight and back straight. Bending your knees, pick your baby up off the floor, and lift him or her over your head, straightening your legs as you extend your arms. As you do so say “Up, Up and Away” (Be careful not to lock your knees or elbows.) Bend your elbows and knees to lower your baby to chest level.) Once you have worked up to 10 repetitions you can repeat for a total of 2 sets.


7) Baby Squats:
Stand with your feet within hip width. Keep your knees soft while standing. Hold your baby face out with their back and head against your abdomen and chest. Slowly bend your knees as if to sit in a chair. Before you might sit, hold for 10 seconds. Don’t let your knees extend pass your toes. Then slowly stand up again. Once you have worked up to 10 repetitions you can repeat for a total of 2 sets.

8) Bundle of Love lifts:
Sit in chair with your feet together, holding onto the sides of the chair with your hands. Have your baby sit on your feet, facing you and holding onto your calves. With abs tucked in, slowly straighten your legs to lift your feet and your baby off the ground. Hold for one count; then bend your knees to lower your feet back to the floor. Once you have worked up to 10 repetitions you can repeat for a total of 2 sets.

9) Sit and Lift:
Lay on a mat with knees bent and feet placed on the floor hip width apart. Sit your baby on your lap facing you, their head and back resting against your thighs, and hold them securely. While they sit, you lift your pelvis up to the sky and keep your abs, thighs and buns tight. Hold the lift and engage your pelvic floor muscles for 10 seconds. Release the pelvic floor muscles (Kegel Exercise) and then lower your buns towards the floor. Before your buns touch the floor lift them up again and repeat the exercise. Once you have worked up to 10 repetitions you can repeat for a total of 2 sets.

10) Diamond kiss:
Place baby on a soft blanket or pillow between your bent legs as you sit on a mat. Your feet should meet each other at the top of the diamond with your knees making the two side points while your buns on the floor complete the bottom of the diamond. While baby rests on pillow inside of your diamond, begin by making sure that you are sitting upright with corrected posture and spine alignment. Relax your shoulders away from your ears. Gently embrace your baby’s sweet face with your hands and round out your back, lowering to kiss your baby while you knees press closer to the floor. Elbows are tucked in at baby’s sides while you hold the stretch for 12 seconds. Repeat if you’d like.

Happy Mommy getting Fit to you!