Here’s a great routine to get you started towards your goal of being a fit and healthy
parent. For those new moms who are starting to exercise after delivery of your baby
it is essential that you get the all clear from your doctor or health care professional
before commencing any physical activity or exercise program.
The number of exercises (or repetitions) that you can do will vary depending on
your fitness level. Start slowly and aim to build up to a full routine like the
one below after about a month or so. Allow about 20-30 seconds rest between exercises
and always go at your own pace, take regular water breaks and enjoy the outdoors
with your baby.
Equipment Required
- Pram and Baby
- Towel or Mat
- Bottle of Water
- Hat and Sunscreen
Warm-Up
Ideally you will have walked to your exercise destination, if not start out with
2-3 laps of your local oval or park. The pace will depend on your current level
of fitness but it must be a little quicker than a casual stroll. You are aiming
to get your heart rate up higher than normal. Finish the warm-up near a seat or
bench; if there are none around a nice flat area of grass will do.
Work-Out
squats (3x15 repetitions)
- Place your heels hip distance apart, chest up, arms in front with fingers resting
lightly on the handle of your pram or bench for stability. Feel your heels pressing
into the ground.
- Now pull your abdominals in tight and squeeze your buttocks together.
- Slowly bend your legs as if you are about to sit on a chair and lower your buttocks.
- Go as low as is comfortable (you should feel it in your thighs and buttocks).
- Hold the squat for a second or two before pushing up. Remember to keep your tummy
muscles turned on through out the exercise.
Push-Ups (3x10 repetitions)
- You can do this down on your towel or leaning on the bench.
- There are two options here; on your knees (a little easier) or on your toes (a
little harder)
- Place your toes/knees hip width apart and your hands (palm down) under your shoulders.
If you’re leaning against the bench you will be up on your toes.
- Pull your tummy muscles in tight and keep a flat back
- Now simply allow your chest to move downwards by bending your elbows and then
push up again.
cat stretch (3x10 repetitions)
- Using your towel, place your hands and knees hip width apart.
- Start with a flat back then try to lift your navel as high as you can (arch your
back like a cat), using your abdominals to stretch your spine
- Hold this stretch for a second or two and slowly release making sure that you
keep your tummy muscles turned on.
Sit-Ups (3x10 repetitions)
- Lying down on your towel, place your feet flat on the ground (hip width apart)
, knees bent, hands on the side of your head
- Now pull your tummy muscles in and use them to curl your shoulders off the ground.
You don’t need to lift them very far, concentrate on feeling your abdominals work.
- Hold for a second and slowly return to the starting position.
cool down
Walk a couple of laps of the oval to complete a 25-30 minute workout.
Finish with some stretches like calf stretch, hamstring (Back of thigh) and quadriceps
(Front of thigh).
Monica Rich, from Prenatal Plus Health and Fitness, has provided this article.
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