Fitness with baby. Easy and effective workout for moms

Fitness with baby. Easy and effective workout for moms

The trainer is sure: after childbirth you can quickly get back in shape. And the baby will help you in this.

Many women do not know how to get in shape after childbirth, since all free time is spent on the baby. But what if we say that the baby can help you lose extra pounds? Exercising together with your baby is a lot of fun, so we suggest you try our workout.

Fitness trainer, author of the Fitness with baby project.

Before you start exercising, you should consult your gynecologist and surgeon. You need to know that you have everything in order and there are no contraindications.

Warm-up

Every workout should start with a warm-up. We suggest trying a variant with a baby in your arms.

The order of exercises:

• Open step (perform a transfer of body weight on one leg, the foot is completely on the floor, the knee is slightly bent; the heel of the free leg is raised from the floor, the support is only on the toe).
• Repeat this step, but now we make a loop with each leg in turn.
• Do a double overlap alternately with the right and left leg.
• Do a double leg swing alternately to the sides;.
• Do a double leg swing alternately to the sides.
• Again do Open step.
• Lift your knees up alternately.
• Do a double lift of knees alternately up.
• Step touch (first step with one foot to the side, then put the left foot to the right foot).
• Raise the baby to armpit level and do a double step touch.
• Step on the spot, inhale and exhale, raising the free arm.

Squats with turning the baby to the side

Technique of execution:

• Squat down, take an inhale.
• Stand up – exhale and turn to the right.
• Squat – inhale.
• Stand up – exhale and turn to the left.

When standing up we do a heel rest, keep the back straight.

Do 20 times.

Curtsy

Tehnika:

• The right leg is taken back, squat – inhale.
• Rise – exhale.
• Left leg back, squat down.

Do 10 times for each leg.

Lifting the baby above yourself

Tehnika:

• We put our feet a little wider than shoulder width, knees soft, pelvis tucked.
• When lifting the elbows apart.
• On the inhale lower the child down, on the exhale – lift.

Do 15 times.

Press on the oblique muscles of the abdomen

Technique of execution:

• Sit on the mat, keep the body at an angle of 45 degrees.
• The child is held in the hands.
• Do twists alternately to the left and right side.
• Try to perform the exercise so that the child’s toes touch the floor.

Do it 12 times.

Rolling plank

Performing this exercise, you need to sit the child next to you.

Tehnika:

• Stand in a plank on the elbows.
• Turn the pelvis alternately to the left and right.

Lumbar should not be flexed during the exercise, and the tailbone should be twisted. Make sure that your elbows are under your shoulders.

Do 20 times.

Hipereksensija

Performing this exercise, you need to sit the child next to you.

Technique of execution:

• Lie down on the stomach. Legs lie on the mat, work only the body.
• Arms bent at the elbows.
• Raise the body up, bringing the shoulder blades together.
• Lower to the starting position.

Do 20 times.

Warm-up

The order of exercises:

• “Pussycat” – get on all fours, palms under the shoulders, knees under the hips. We make a beautiful deep bend and round the back, then “step” hands forward and bend the back even lower, trying to touch the mat with the chest.
• Put your right foot on your hip and pull your left leg back. Make sure that the knee of the left leg looks down. Lower yourself onto your elbows so that your left hip stretches better. Turn diagonally and go even lower, making the exercise more difficult. Grasp the left foot and pull the heel to the buttocks – stretch the quadriceps. Repeat the exercise on the other leg.
• Sit in “butterfly”. Try to turn the feet up and press the elbows on the legs, tilt the body forward and hold for 10 seconds.

Training is over. In order for the complex of exercises to be more effective, it should be repeated two more times (not taking into account the warm-up and warm-down).

For a good result, it is worth practicing 3-4 times a week. Practice and you will definitely succeed.