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Wednesday, 17 October 2012 15:39
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In this post first published at, I would like to encourage new moms who have clearance from their midwife or doctor to resume exercise—and those who will have the green light soon.

Exercise? Are you kidding me? When am I supposed to have the time?

The good news . . . The following exercises can be done when your wee one is awake. I know how important it is for you to rest when you can; when your munchkin is napping, it’s great if you can do the same.

Don’t be fooled by the title of this post. I’m not suggesting you take up drinking—though at times it may be tempting. BYOB stands for “bring your own baby.”

These exercises can be a bonding time for you and your little one. Just make sure (s)he can hold her/his head up without support.

Of course, walking is great. The fresh air and sunshine will do you both good. And for you super ambitious types, there are those nifty jogging strollers.

Activities that raise your heart rate, like walking and running, are important for your cardiovascular system, but it’s vital to include regular resistance training also.

The following six exercises can be done with Baby (or hand weights, if your little one is content to look on).

Begin by doing each exercise 12 times if you’re able. Work up to two or three sets of 12.

Kiss the Baby Push-ups

This exercise is best done when your baby is super content. Lay her on her back on the floor. Straddle her on hands and knees. Walk knees back—unless you’re adept at doing push-ups. In that case, you can come up on your toes. Lower your body toward baby and give her a kiss. Straighten arms and return to initial position.

Little One Lunges

This is great if your little guy likes to snuggle. Hold him close. Take a step forward. Keep your feet parallel. Drop the back knee toward the floor. Stop when your knee is a few inches above the floor. Be sure your front knee doesn’t jut out over the toes. Return to standing position. Repeat 12 times on first side before stepping forward with the opposite leg and repeating.

No Squawk Squats

You can hold your baby close (if balance doesn’t become a problem) or slightly in front of you. To maximize the benefits and work your inner thighs as well as your hamstrings and quads, take a wide stance and turn your toes out slightly. Without bringing your knees over your toes, sit back. Come down only as far as you are comfortable. Push into your heels and return to standing position.

Baby Bicep Curls

Hold your baby in front of you. Lower and straighten your arms as much as possible. Keep your upper arms by your sides, your elbows next to your hips. Bend at the elbows and bring your baby toward your face.

Duo Dips

Time to work your triceps. Sit on the floor, feet flat and knees bent. Seat your wee one on your tummy, back against your legs. Place your hands on the floor, fingers pointed toward heels. Straighten arms and come up on hands and feet. Bend elbows and dip down until backside just grazes the floor.

Cheeky Chest Presses

I’ve found this is the favourite of many babies—and mommies too. Lie on your back, knees bent, feet flat on floor. Lay your little one face-down on your chest, holding him with both hands. Press him straight above your chest. Return to starting position.

Before beginning or significantly changing your exercise routine, check with your midwife or doctor.

Steph Beth Nickel is a CAPPA Certified Labour Doula and is working toward her certification as a Pregnancy Fitness Educator. She is also a Certified Personal Trainer Specialist.

You can read more about her eclectic interests on her blog.

Steph also invites you to join her on Facebook or Twitter.

Read 4729 times Last modified on Saturday, 02 November 2013 10:35

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