Mom and Me Workout

Mom and Me Workout

Dr.Neeraj Mehta profile Authored by Dr.Neeraj Mehta on 19 Jun 2015 - 12:57.


You can start your post natal workout after 4 weeks of normal delivery or 6 weeks of cesarean. We understand that it gets quite difficult to leave the baby at home and go to gym. Thinking from a mother’s point of view I would recommend some exercises which can be done with the baby. Few of my “new mom” clients have been working out in this fashion and it turns out that this way you can get effective results on your body along with improving your bond with the baby.

1. Squats: Squats is a power exercise for your lower extremities. It kills fat from your thighs, and tones your hips. Baby would act as a resistance in this movement. To ensure safety you can hold the baby in the front carrier. There are various variations you can try to increase intensity such as wall hold squats.

2. Walking with the baby:  Walking is recommended for new moms as it improves their cardiovascular fitness and lung diffusion capacity. It improves your metabolism rate which results in more calorie burn. Hold your baby in your arms and go for a 20 minute walk in the nearest park. Amidst the soothing nature, utilize this time with your baby in the best way you can.

3. Bent Over Rowing with Baby: Bent over rowing is very effective in toning your back muscles. Hold your baby with one hand on his stomach and other hand on the chest. From a standing position, bend your upper body towards the front with keeping your knees straight and arms extended. Lift your baby towards your chest. You can repeat movement 15 times.

4. Modified Pushups with Baby: This one is for your chest muscles. Position yourself on the floor in a prone position with baby lying or sitting in front of you. Place your palms on the floor in line with chest. Lift your upper body up while keeping your knees on the floor. Come back to the starting position to plant a kiss on baby’s tummy. Babies really like that tummy kiss moment. You can even perform Kegel during this movement.

5. All 4 Workouts with Baby: There are various movements you can do in all 4 positions. Such movement contracts your glutes muscles, hamstrings, and helps you in making better balance. Position yourself on all fours with your baby lying just below your chest. Now push your left leg with a kick movement towards the back, repeat for 10 times. Do the same movement with other leg. To increase the intensity you can extend your right arm along with your left leg and hold for 10 seconds. Repeat the same with other side.

These simple exercises help you work on your fitness while bonding with your baby. Try it out, you will love it!

*Disclaimer: This is not medical advice. The content is for educational purposes only. Please contact your doctor for any health care issues.