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Mumma and Bubba Workout with Momentum Bootcamps

ExpertsPost Category - ExpertsExpertsWellnessPost Category - WellnessWellness - Post Category - HealthHealth

With our Workout of the Week series, please welcome super-fit mamas Vanessa and Amanda (and their adorable bubs) from Momentum Bootcamps to take you through a series of easy exercises you can do anytime, anywhere with nothing more than your own sweat and bodyweight. Let’s get moving!

Any new Mum knows it’s a HUGE challenge to make time to exercise. You’re busy, time poor, fatigued and motivation is often at an all time low.

Momentum Bootcamps want to encourage you to start moving and regaining your strength, even if you only have 15 minutes a day. Remember: energy creates energy. It may seem counterintuitive, but researchers say expending energy by engaging in regular exercise may pay off with increased energy in the long run.

Adopting a regular exercise routine can also help you to ditch comfort foods for survival, and encourage you to make wiser food choices, sharpen your memory recall (so-long, baby brain!), increase happiness levels, and help to shed any unwanted kilos you gained during pregnancy.

Here are four exercises you can do with your precious cargo in tow. With your doctor’s approval, it’s fine to start doing these exercises as early as six to eight weeks after giving birth.

baby bridge_workoutoftheweekBaby Bridge 

  • Lie on your back with your knees bent and feet flat. Place your baby in a seated position on or just above your pubic bone.
  • Hold them securely as you engage your core and squeeze your glutes, pushing your weight into your heels as you raise your hips high in the air.
  • Squeeze your glutes for 2 seconds at the top and then gently lower down with control.
  • Complete 8-12 repetitions.

 

 

plies_workout of the weekPliés 

  1. Place your baby in a front carrier, making sure their head is well supported.
  2. Place your feet wider than hip width apart, inhale and lower your body down to sit in an imaginary chair, weight over heels, navel pulled in, tailbone pointed to the floor.
  3. Exhale as you rise up and return to start.
  4. Alternate 40 seconds of pliés with 20 seconds’ rest.
  5. Try and complete 4 rounds for a total of 4 minutes. (Music and a mirror works great for this exercise!)

 

chest press_workout of the weekChest Press

  • Lie on your back with your legs bent or extended beneath you. Contract your abs and squeeze your shoulder blades together.
  • Hold your baby securely and then exhale as you lift and press your baby towards the ceiling as you fully extend your arms.
  • Keep your abs contracted to support your lower back. Inhale as you lower your baby to start position in a slow, controlled manner.
  • Complete 8-12 repetitions.

 

 

pucker and push up_workout of the weekPucker up and Push-up

  •  Assume a kneeling push-up position over your baby with your shoulders over your wrists, core engaged and glutes switched on.
  • When you come down to perform your push-up, gently kiss your baby on the forehead before pushing yourself back up again.
  • Complete 8-12 repetitions.

 

Lead image sourced via Pinterest

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