30 minute workout for time poor Mums.

We know that being a new parent is exhausting, and exhaustion is not exactly conducive to being motivated which is why sport and self care often comes last.

However being fit means you get more endorphins, dopamine and serotonin- or let´s call them your "happy hormones". So not only do you feel fitter, stronger and look better, but you will actually feel happier too. And happy mummy, happy baby- a win win for all!

To enable you to easily incorporate exercise into your life, we´ve put together three 10 min workouts you can combine to get your cardio, upper and lower body done in just 30 mins!

Step 1: Cardio workout with your buggy:10 minutes 

Simply power walk for a minute, then with the breaks on stop do jumping jacks, squats or lunges for one minute. Alternate power walking and high intensity exercise until the time is up. This is a fantastic way to get your heart rate up, burn calories and keep your baby amused with your antics.

Step 2: Upper body workout: 10 minutes 

Photo credit: @joeykendallbrown

Instructions: For each move, complete as many reps as possible in 30 seconds. Then continue on to the next move. Continue this pattern of effort for all  exercises until 10 minutes is up.

The Plank

The plank is a great way to help strengthen core muscles (especially if you’ve experienced ab-muscle separation). Plus your baby can lie underneath you for some nose to nose contact.

Hold the plank position — the up position of a pushup — for 30 seconds; or as long as you can.

Shoulders should be directly over wrists, tummy tight, pelvis neutral, and legs straight with toes tucked under. Make sure your glutes, quads, hamstrings, low back and abs are engaged. 

 

Pushups

You can start by placing your infant under you while you are doing push ups. You can always rest on your knees if the push ups are too difficult. Every time you are down to the ground, kiss your little one. I bet he/she will enjoy every second of it. Complete as many reps as you can in 30 seconds, then continue to the next move.

Sky High Baby 

How to:  Stand with feet hip-width apart, knees soft. Hold your baby below his armpits, close to your chest.  Slowly lift him straight up overhead; hold at the top, then lower down to starting position and repeat. Complete as many reps as you can in 30 seconds, then continue to the next move.

Baby Triceps Dip

How to: Sit with knees bent and feet flat, and rest your baby on your upper thighs, facing you. Place hands on the floor behind you so your fingers are facing your back.  Straighten your arms, lift butt slightly off the floor, and bend elbows straight down, about an inch or two; press back up to starting position and repeat. Complete as many reps as you can in 30 seconds, then continue to the next move.

Step 3: Lower body workout: 10 minutes 

Instructions: For each move, complete as many reps as possible in 30 seconds. Then continue on to the next move. Continue this pattern of effort for all  exercises until 10 minutes is up.

Leg balance

This exercise will work your legs and your core. Your balance is likely to be off since pregnancy weakens your core, so practice this to improve your balance and core strength.

How to: Stand on one leg with the opposite knee bent and try to hold the position (unaided) for 30 seconds.

For more of a challenge, try tree pose. Balance on one leg; bend the opposite knee and bring the sole of the foot anywhere on the inside of the standing leg (except on the knee joint). Repeat on other side. Hold your baby in your arms when you do this as you get stronger.

Glute Extension

How to: Face a table; then, using it for support, stand up tall, engaging the core. Balance on the right leg, while lifting and extending left leg back. Hold, lower with control, then lift it back up again. Swap legs after 15 seconds so you have done 30 seconds.

Ballet Move

How to: Stand with your baby against your chest and facing away from you. Place heels together, toes turned out. Slowly bend knees and bottom straight down in a plié; hold.  Squeeze your bottom and inner thighs, return to standing, and do a relevé, lifting up onto the balls of your feet. Return to starting position. Complete as many reps as you can in 30 seconds, then continue to the next move.

Squats

How to: with your baby in a sturdy and secure carrier, stand with your legs wide and toes turned out. Keep your arms wrapped around your baby and begin to bend your knees. As you stand, rotate and twist your upper body to the right while pivoting entire left leg in. With slow and controlled moves, alternate sides — breathing in as you lower and breathing out on the twist. Complete as many reps as you can in 30 seconds, then continue to the next move.

For a perfect place to work out, don´t forget our play mats are multi-functional and can be used for work outs too: Shop multi-functional playmats.

Disclaimer: Please exercise caution during workouts with a baby or toddler. Toddlekind are not liable for  injuries sustained during workouts.

 


 

 

 

 

 

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