Is it difficult for you to resume physical activity after being a mother? With a simple exercise routine of moderate intensity (and just 5 minutes a day) it is possible to improve physical condition and promote recovery after childbirth. In addition, turning sports into a game stimulates babies and teaches them the importance of maintaining a healthy life.
Given that the postpartum stage means big changes for the mother, both physically and emotionally, Noelia Sánchez, coach of Zagros Sports , advises against setting too complicated or demanding goals. “Be patient and enjoy the sport, especially in the first months after the birth of the child, but do not stop trying to increase the repetitions and intensity to gradually improve yourself.” To start, he advises practicing these seven simple exercises with the baby, which can be done both at home and in the park, at the time of the walk.
7 exercises to practice with your baby
Jogging : The first of the exercises consists of jogging in the same place for 1 minute, resting the hands on the baby’s stroller and lifting the knees to activate the blood circulation and strengthen the leg muscles. Next, you jog back and forth for another minute, rocking the baby’s cart as you perform the exercise. Those first 2 minutes of jogging will serve as a warm-up to make way for the most demanding exercises.
Squats : As it is an aerobic exercise, squats will not only help burn fat and increase calorie consumption, but will also help strengthen the legs and muscles of the rest of the body, including the buttocks and abdomen. To perform this exercise, mothers can lean on the baby’s cart, with their feet facing outward, their knees bent to 90 degrees and their back always straight, without bending. The exercise is repeated between 6 and 8 repetitions.
Lounges or strides : the stride is one of the best exercises to work the glutes . To do this, a starting position is acquired by holding the baby’s stroller with the legs hip-width apart. Supporting the hands on the seat handle, the arms are stretched and a stride is performed, moving one leg backwards. The other leg is flexed at the knee, making a 90 degree angle, without touching the ground. It is important to keep the torso straight at all times. 4 repetitions are performed with each leg, and can be alternated.
Knees to the chest : for this exercise, the mother stands in front of the stroller, leaving the baby behind her and places her body horizontally with her hands resting on the ground and her feet on the bottom of the trolley, keeping her legs straight and with shoulders back. From here, the legs are flexed forward, moving the cart, bringing them closer to the chest. The trunk is always kept rigid and the abdomen activated. This exercise allows you to work the central area of the body by strengthening the abdominal and pectoral areas and improve posture by strengthening the stabilizing muscles. Being a more intense exercise, it is repeated only 4 times. At first you can start with your forearms supported and, as you gain strength, put your hands directly on the ground.
Iron : this exercise will help achieve a toned abdomen and burn the fat accumulated in that area. To carry it out, it is necessary to support the feet on the lower part of the baby carriage, as in the previous exercise, and acquire the plank position, that is, hold the body horizontally with respect to the ground, strongly activating the abdomen in isometric, without changing posture. That it is the abdomen and not the arms that make the maximum effort. It is repeated 3 times holding the pose for about 10 seconds on each plate.
Displacement strides : the mother rests one foot on the bottom of the stroller, leaving the baby behind her, and strides, moving the leg, and in turn the baby’s chair, backwards. The front leg is flexed at the knee, and from there it returns to the starting position. The torso is kept straight and the hands at the waist at all times. In this case, the instability to which the body will be subjected is greater, given that the trolley must be braked with one leg, preventing it from escaping. This involves more work on the body’s core stabilizing muscles and improved proprioception. It is important that the front knee does not exceed the toes and that the support is on the heel to help balance. This exercise is repeated 4 times with each leg.
Squats with the child in arms : this time, to perform the squats, take the child in your arms and perform 4 repetitions. It is important that the baby is close to the mother’s body to avoid damage to her back. It is possible to increase the intensity of the exercise by lowering the body until the child touches the feet with the ground.
At the end of each training session, you should spend a few minutes doing stretches that promote muscle recovery and avoid injury.
Although after childbirth, during the first 8 weeks, it is advisable to avoid exercise, from 2 months mothers can exercise gradually and gently. Due to the changes the body has undergone, especially due to the muscular distension in the pelvic area and the weakness of the leg muscles, the priority should be the recovery of the pelvic floor and the abdominal area. Depending on the body of each mother, from 3 months you can start to increase the intensity of the exercises.