make it quick | Fit Pregnancy

make it quick

Three 10-minute workouts you can do with your new baby



2. Push-up kiss Get down on your hands and knees. Place your baby faceup on a large pillow under your chest [A]. With your knees under your hips, wrists under shoulders, abs contracted and neck straight, bend your elbows to lower your chest toward your baby; kiss her [B]. Slowly straighten arms and legs as you press hips toward ceiling to form an inverted V, heels approaching floor [C]. Slowly lower back to starting position on knees. Repeat for 3 minutes, about 20–25 reps. Strengthens chest, triceps and front shoulders; stretches hamstrings and calves.



3. Reverse-curl peekaboo Lie faceup and bring your knees toward your chest. Place your baby chest down on your shins [A]. Holding her there, contract your abs to

gently tilt your hips up off the floor as you lift your head, neck and shoulders to play peekaboo [B]. Lower and repeat. Repeat for 2 minutes, about 20–25 reps. Strengthens abdominals.



4. Baby bridge Lie faceup, knees bent, feet flat on floor and parallel, ankles under knees. Place your baby on your hips, just below your bellybutton, and hold her securely [A]. Keeping your head on the floor, lift your hips to form one straight line from shoulders to knees. Pause at the top, squeezing buttocks and thighs, pressing into heels [B]. Slowly lower to return to starting position. Repeat for 2 minutes, about 20–25 reps. Strengthens thighs and buttocks.





Quickie No. 3
Walking and lunging

Walking and lunging combinations are an easy, effective way to blast calories, strengthen your heart and tone your quadriceps, hamstrings, buttocks and calves. Alternate 2 minutes of fast walking with 1 minute of lunges.



Brisk walking Place your baby in a secure front carrier. Before you begin walking, stand erect with your shoulders pulled back and down, abdominals

contracted. Pull your chin back so your neck is straight. Inhale, then exhale and begin walking. Keep an eye on the path in front of you.



Walking lunge Contract your abs and take a large step forward with your right foot, keeping your torso erect; do not lean forward or backward. Lower your torso and bend your knees until your right thigh is as close to parallel to the ground as possible and your left knee approaches the ground [shown]. Push off your left foot to return to standing and repeat with the opposite leg.





mom-and-baby videos

Get more exercise ideas from these two great videos:

 Postnatal Exercise for Mom & Baby (Freya Fitness, 2002; VHS, DVD, $18). Fun, easy-to-follow moves include low-impact cardio conditioning, pelvic-floor restoration exercises, ab toners and light stretching. Front carrier required. www.freyafitness.com.

 Bonding With Baby Through Exercise (Infantastic, 2003; VHS, $15). Three mini-workouts and advanced exercise options are demonstrated in soothing indoor and outdoor settings. 800-603-7610, www.infantastic.com.


Page:

Most Popular in exercise