No Excuses: Exercise With Your Kid
N.B. This blog is also available in Finnish and you’ll find it here
As a mom, I’m kind of busy from morning till night, but that doesn’t mean I can’t squeeze in an effective workout. Yes, I prefer going to the gym, where I can do my workout without several interruptions, but there are those days, when I’m more needed at home. Working out at home can be as effective and rewarding as at the gym especially when you do it with your little one. You’ll get your sweat on, and your little one gets more (bumpy) playtime with mom. To prove foregoing, I’ve put together some quick, energizing exercises for your upper body, butt and thighs, that you can do at home or in a park.
You can do these exercises also with a baby, just make sure to support his or her neck and use a baby carrier. To be honest, these movements are a lot easier with a baby, than a toddler, who weighs over 13kg and moves all the time 😉 .
Each movement can be done separately, by performing all the reps three times and then move on to the next movement. Or then you can perform them like circuit training, like I prefer to workout. If your little one prefers something else, settle with it! If you only have 10 minutes before your kid loses his or her interest, do just a set or two of each exercise and then gradually add sets during the day until you’ve worked up to a 30- or 45-minute workout.
Also, if you’re a new mom, remember to check with your doctor first to confirm that you and your kid are both ready and healthy enough for workouts.
Squat Press with a kid (3 x 15 reps)
Lift the child up on your shoulders. Start with feet shoulder-width apart and squat down, safely holding the child with both hands. Once your butt is parallel with your knees (making sure your knees don’t go past your toes), slowly come up to a soft-kneed standing position. Repeat for 15 reps.
Upright Row with a kid (3 x 15 reps)
Begin standing with feet shoulder-width apart holding your child at a 45-degree angle facing outward. Keeping your abs tight, raise your upper arms bringing the child’s head up to eye level, and squeeze your shoulder blades together. Pause at the top and lower the child to the starting position. Repeat for 15 reps.
Shoulder Press with a kid (3 x 15)
Stand hold your child in your hands so you are face to face. Using your shoulders, lift your child up in the air. Keep abdominals tight to protect your lower back. Bring the child back down (for kisses)
Walking Lunges with a kid (3 x 16 reps)
Lift the child up on your shoulders or hold him or her tightly in your arms. Stand tall and look straight ahead. Take a large step forward with your right leg and bend both knees 90 degrees. Keep your front knee over your ankle as your back knee approaches the floor, heel lifted. Push off the back leg and step your feet together. Repeat with the opposite leg. Repeat this movement 16 reps/ 8 for both legs.
Bicep Curls with a kid (3×15 reps)
Start standing with your feet about shoulder width apart, knees slightly bent. Hold onto the child as if you are going to pick him or her up (hold your child under his or her arms), facing either toward or away from you. Keeping your elbows close to your side, bend your elbows and bring the child toward your chin, taking care not to raise your shoulders. Return to the starting position and repeat for 15 reps.
Chest Press with a kid (3 x 15 reps)
Lie face up on the floor with your knees bent. Tighten your abs and squeeze your shoulder blades together. Hold your child securely up high and bring him or her close to your chest. Quickly pause, then raise your child back to the starting position. Repeat for 15 reps.
Glute lifts with a kid (3 x 15 reps)
Lie down on your back with knees bent and feet flat on the floor. Place child on your hips/ lower tummy, holding him with both hands. Curl tailbone up off the floor, and lift your hips as high as you can by squeezing your glutes. Lower back down to starting position, aiming to place one vertebra at a time on the mat. Repeat for 15reps.
And yeah, even though I’m talking about moms through whole this post, these workouts are also suitable for dads 😉 .