Working Out with a Baby - Quick Core Strength Workout
Working in the pediatric clinic I interact with new moms daily. Even though I am working with their child I often get questions about the best exercise to help these new moms get back to pre-baby strength. I think any new Mom would agree that the hardest area to rebuild after having a baby is their core. Our abdominal muscles have been stretched and separated for 9 months to allow room for baby to grow and getting those muscles to return to their pre-baby strength is difficult. This is problematic because our core muscles are what provide support for the rest of our bodies. Even after our babies are born, we are asking our bodies to do things they are not used to. Carrying a newborn, breastfeeding, even bending over to pick up the baby from the bassinet. Without a strong core to support you, all of these movements can place undue stress on your lower back causing pain.
With the stress of taking care of a newborn and managing a busy schedule, it can be difficult to find time to workout at all! My goal is to find exercises that can be done anywhere, done quickly and provide the best bang for your buck. Here are two of my favorite exercises that can be done quickly, without any equipment and while incorporating your baby! Once you have been cleared for exercise by your doctor try these:
Planks
Planks are a tried-and-true core strengthening exercise. These are one of my favorite postpartum exercises because there are so many modifications that can be made as you ease back into core work. I always suggest starting on your knees in a modified plank position. Your elbows should be on the floor, directly underneath your shoulders. Make sure your back is flat with your head and neck in a neutral position.
This position helps maintain a stable pelvis and protects your lower back as your abs gain strength. If you are new to planks I suggest starting with short durations and a higher number of reps. Start by holding the position for 10-15 seconds at a time. I think you will be surprised at how challenging this can be.
As your strength improves you can increase your time and increase the difficulty by performing a standard plank with your legs fully extended, feet hip-width apart on the floor.
When this becomes too easy or you are ready for an added challenge, try performing shoulder taps by bringing one hand to the opposite shoulder while maintaining the plank position position. The most important thing is keeping your abs engaged to avoid arching your back or lifting your hips in the air.
Incorporating Baby
The best part of doing planks with a little one around is the distraction they can provide. I have found that placing Eli on his back between my hands is the best position and this gives me uninterrupted time to work on eye contact, make silly faces and talk with him. He loves this one on one time and smiles the entire time. This allows me to work out while also keeping him entertained. And the smiles really help that time move more quickly.
Reverse Crunches
One of the things I have struggled with the most is what I lovingly refer to as my “post-partum pooch”. Most women are all too familiar with the lower belly bulge that seems nearly impossible to get rid of. This area is very difficult to target, but plays a very important role in any woman’s health. The lower abdominal muscles are responsible for providing support to the entire pelvis and assisting the pelvic floor muscles. Performing reverse crunches helps target this small group of muscles specifically.
Start by lying flat on your back, bring your knees over your hips creating a 90 degree angle with your feet parallel to the floor. Engage your abs and curl your knees towards your head as you curl forward lifting your shoulders off the floor.
Incorporating Baby
This exercise provides a work out for you and for baby! While your legs are lifted to 90 degrees take baby and lay them on their stomach on your shins. This close contact helps baby feel supported during their tummy time and encourages baby to lift their head to make eye contact with you. Make sure to support your baby under their arms so that they do not slip! As you lower your feet and bring them back up it turns into a fun game of peek a boo.
