The standard bench press may or may not work for you, depending on the size of your child...if you have the ability to sit at an incline, that may help:
1) Lay flat on the ground with your legs together.
2) Lift your baby up and have them lay flat on your chest with your arms underneath their armpits. This is the Start Position.
3) Slowly lift your baby straight up above your body until your arms are straight up, but not locked.
4) Slowly bring your baby down towards your body until approximately one-inch away.
5) Repeat steps 3 and 4 for a total of 10 reps.
6) Rest for 60 seconds.
7) Complete 3 sets.
Showing posts with label Exercise. Show all posts
Showing posts with label Exercise. Show all posts
Thursday, March 7, 2013
Wednesday, February 27, 2013
Exercise With Your Baby - Suggestion 14: Seated Twists
If you want to engage your abs during your workout routine, outside of sit ups, you can try some Seated Twists:
1) Sit in a chair that allows you to bend your knees at a 90 degree angle. Keep your legs together.
2) Lift your baby up and have them straddle your lap. This is the Start Position.
3) Slowly lift your baby up above your lap, with your elbows slightly bent at a 45 degree angle.
4) Twist your upper body to the left and extend your elbows to almost a 90 degree angle.
5) Lift your baby back up with your elbows at 45 degrees and then twist across your body to the right side.
6) Extend your elbows to almost a 90 degree angle then lift your baby back up with your elbows at 45 degrees and twist back to the Start Position.
7) Repeat steps 4, 5 and 6 for a total of 10 reps.
8) Rest for 60 seconds.
9) Complete 3 sets.
1) Sit in a chair that allows you to bend your knees at a 90 degree angle. Keep your legs together.
2) Lift your baby up and have them straddle your lap. This is the Start Position.
3) Slowly lift your baby up above your lap, with your elbows slightly bent at a 45 degree angle.
4) Twist your upper body to the left and extend your elbows to almost a 90 degree angle.
5) Lift your baby back up with your elbows at 45 degrees and then twist across your body to the right side.
6) Extend your elbows to almost a 90 degree angle then lift your baby back up with your elbows at 45 degrees and twist back to the Start Position.
7) Repeat steps 4, 5 and 6 for a total of 10 reps.
8) Rest for 60 seconds.
9) Complete 3 sets.
Friday, February 22, 2013
Exercise With Your Baby - Suggestion 13: Overhead Press
Another shoulder exercise that is fun and enjoyable for your child is to lift them up above your head so they get an amazing view...and maybe a thrilling ride.
1) Start with your legs shoulder width apart.
2) Place your hands under your baby's arms. As always, preferably under the armpits to get the best grip and balance.
3) Lift your baby up so that their face is in your face and your elbows are completely bent. This is teh Start Position.
4) Straighten both of your arms all the way up, over your head, while still holding on to your child.
5) Hold for 3 seconds and then slowly relax your arms back down to the Start Position.
6) Lift back up 9 more reps.
7) Rest for 60 seconds and repeat for 2 more sets.
Monday, February 18, 2013
Exercise With Your Baby - Suggestion 12: Dancing
New Baby Carrier - Although the Deuter Kid Comfort II Child Carrier - Titan (Google Affiliate Ad) appeared to be more comfortable for the baby - with a wider seat, we exchanged it for the premium version of the Osprey Poco Plus Child Carrier - Romper Red (Google Affiliate Ad). The comfort for the parent was improved and the impact on the child's comfort was negligible. The carrier was otherwise comparable to the Deuter brand, but the premium Osprey version also has a built in rain / sun shade.
In addition to using the carrier for walks or hikes, if you have a lite dancing program and your child does not walk or crawl, you can strap them into your carrier as you do some low cardio moves. Alternatively, if your child does crawl or walk, they can try to follow along.
Check out some of the newer blog posts as we start to add some dance exercises. For now, jump around, do some turns, and flail your arms along to any beat and your child with follow along, and probably laugh, at your awkward new behavior.
In addition to using the carrier for walks or hikes, if you have a lite dancing program and your child does not walk or crawl, you can strap them into your carrier as you do some low cardio moves. Alternatively, if your child does crawl or walk, they can try to follow along.
Check out some of the newer blog posts as we start to add some dance exercises. For now, jump around, do some turns, and flail your arms along to any beat and your child with follow along, and probably laugh, at your awkward new behavior.
Wednesday, February 6, 2013
Exercise With Your Baby - Suggestion 11: Standing Forward Bend
Improve the strength in your back with a simple Standing Forward Bend:
1) Start with your legs shoulder width apart and slightly bent.
2) Place your hands under your baby's arms. Preferably under the armpits to get the best grip and balance. Lift your baby and hold them to your chest. This is the Starting Position.
3) Slowly bend forward from the waist until your upper body is as close as possible to a 90 degree angle with your legs. Hold for 3 seconds.
4) Rise back up to Starting Position and repeat 9 more reps.
5) Rest for 60 seconds and repeat for 2 more sets.
1) Start with your legs shoulder width apart and slightly bent.
2) Place your hands under your baby's arms. Preferably under the armpits to get the best grip and balance. Lift your baby and hold them to your chest. This is the Starting Position.
3) Slowly bend forward from the waist until your upper body is as close as possible to a 90 degree angle with your legs. Hold for 3 seconds.
4) Rise back up to Starting Position and repeat 9 more reps.
5) Rest for 60 seconds and repeat for 2 more sets.
Thursday, January 17, 2013
Exercise With Your Baby - Suggestion 8: Calf Raises
Do you have stairs in your home? If not, do you have a stool?
A quick exercise that you can do with your baby is Calf Raises on a stair or step stool. As you use not only your weight, but the weight of your baby (feel free to add layers of clothing to your baby for more weight), you can complete a quick set in no time!
Calf Raises:
1) Stand straight and face your stairs or step stool.
2) Set your legs shoulder width apart and lift your baby into your arms and against your chest. This is the Start Position.
3) Step onto the first stair and/or step on the step stool with the balls of both feet so that the rest of your foot has the ability to be raised up and down. .
4) Lower yourself as low as you can go while still maintaining your balance with just the balls of your feet still on the stair / step stool and hold for 3 seconds.
5) Raise yourself as high as you can go on your tippy toes and hold for 3 seconds.
6) Repeat steps 4 & 5 for a total of 10 reps.
7) Rest for 60 seconds.
8) Complete 3 sets.
A quick exercise that you can do with your baby is Calf Raises on a stair or step stool. As you use not only your weight, but the weight of your baby (feel free to add layers of clothing to your baby for more weight), you can complete a quick set in no time!
Calf Raises:
1) Stand straight and face your stairs or step stool.
2) Set your legs shoulder width apart and lift your baby into your arms and against your chest. This is the Start Position.
3) Step onto the first stair and/or step on the step stool with the balls of both feet so that the rest of your foot has the ability to be raised up and down. .
4) Lower yourself as low as you can go while still maintaining your balance with just the balls of your feet still on the stair / step stool and hold for 3 seconds.
5) Raise yourself as high as you can go on your tippy toes and hold for 3 seconds.
6) Repeat steps 4 & 5 for a total of 10 reps.
7) Rest for 60 seconds.
8) Complete 3 sets.
Thursday, January 10, 2013
Exercise With Your Baby - Suggestion 7: Leg Raises
Here's an easy exercise routine that is fun your baby as well!
Seated Leg Raises:
1) Sit in a chair that allows you to bend your knees at a 90 degree angle (or slightly more).
2) Set your legs close together and have your baby stand up against them.
3) Place your hands on your baby's back or shoulders to secure them and have them grab hold of your legs. This is the Start Position.
4) Slowly lift both of your legs straight in front of you so that they are parallel to the floor.
5) Hold for 3 seconds and then slowly bring them down to your Start Position.
6) Repeat steps 4 & 5 for a total of 10 reps.
7) Rest for 60 seconds.
8) Complete 3 sets.
Seated Leg Raises:
1) Sit in a chair that allows you to bend your knees at a 90 degree angle (or slightly more).
2) Set your legs close together and have your baby stand up against them.
3) Place your hands on your baby's back or shoulders to secure them and have them grab hold of your legs. This is the Start Position.
4) Slowly lift both of your legs straight in front of you so that they are parallel to the floor.
5) Hold for 3 seconds and then slowly bring them down to your Start Position.
6) Repeat steps 4 & 5 for a total of 10 reps.
7) Rest for 60 seconds.
8) Complete 3 sets.
Thursday, September 27, 2012
Exercise With Your Baby - Suggestion 6: Lunges
With your baby increasing in weight, it's a good idea to strengthen your leg muscles to support your upper body when doing arm exercise routines.
Lunges are the topic for today's post:
1) Start with your legs shoulder width apart.
2) Place your hands under your baby's armpits and lift them up.
3) While holding your baby out in front of you, take one step forward with your right foot, about three feet ahead of your left foot.This is the "Start Position".
4) Lower your body straight down so that: a) your right knee is at a 90 degree angle and behind your toes and b) you bend your left knee until it hovers about 1 inch off of the ground. and then return to your st and Let your shoulder be the swivel point as you keep your arms straight and lift your child up - straight out in front of you so that your arms are parallel with the floor.
5) Hold for 3 seconds and then slowly rise back up to your Start Position.
6) Repeat steps 3 & 4 for a total of 10 reps.
7) Rest for 60 seconds, switch legs so that your left foot is ahead of your right foot by about three feet.
8) Complete 3 sets for each leg.
Lunges are the topic for today's post:
1) Start with your legs shoulder width apart.
2) Place your hands under your baby's armpits and lift them up.
3) While holding your baby out in front of you, take one step forward with your right foot, about three feet ahead of your left foot.This is the "Start Position".
4) Lower your body straight down so that: a) your right knee is at a 90 degree angle and behind your toes and b) you bend your left knee until it hovers about 1 inch off of the ground. and then return to your st and Let your shoulder be the swivel point as you keep your arms straight and lift your child up - straight out in front of you so that your arms are parallel with the floor.
5) Hold for 3 seconds and then slowly rise back up to your Start Position.
6) Repeat steps 3 & 4 for a total of 10 reps.
7) Rest for 60 seconds, switch legs so that your left foot is ahead of your right foot by about three feet.
8) Complete 3 sets for each leg.
Tuesday, August 21, 2012
Exercise With Your Baby - Suggestion 5: Shoulder Raises
To increase the strength and mobility of your shoulders, what better way to enjoy a minute with your child than essentially lifting them up and out in front of you, and then back down to your waist / legs.
For today's post, here is a series that you can try:
1) Start with your legs shoulder width apart.
2) Place your hands under your baby's arms. As always, preferably under the armpits to get the best grip and balance.
3) Straighten both of your arms all the way down, while still holding on to your child.
4) Let your shoulder be the swivel point as you keep your arms straight and lift your child up - straight out in front of you so that your arms are parallel with the floor.
5) Hold for 3 seconds and then slowly relax your arms back down.
6) Lift back up 9 more reps.
7) Rest for 60 seconds and repeat for 2 more sets.
For today's post, here is a series that you can try:
1) Start with your legs shoulder width apart.
2) Place your hands under your baby's arms. As always, preferably under the armpits to get the best grip and balance.
3) Straighten both of your arms all the way down, while still holding on to your child.
4) Let your shoulder be the swivel point as you keep your arms straight and lift your child up - straight out in front of you so that your arms are parallel with the floor.
5) Hold for 3 seconds and then slowly relax your arms back down.
6) Lift back up 9 more reps.
7) Rest for 60 seconds and repeat for 2 more sets.
Wednesday, August 8, 2012
Exercise With Your Baby - Suggestion 4: Squats
To engage your core upper leg muscles, a great option is squats. This will work out your thighs, hips, quads, and gluteal muscles really well.
1) Start with your legs shoulder width apart.
2) Look up at the ceiling a pick a point to stare at during your set.
3) Place your hands under your baby's arms. Preferably under the armpits to get the best grip and balance. Bend the elbows at 90 degree angles.
4) While staring at the point on the ceiling, Squat down until your upper leg is parallel to the floor - 90 degree angle at the knee. Hold for 3 seconds.
5) Rise back up to standing position and repeat 9 more reps.
6) Rest for 60 seconds and repeat for 2 more sets.
Combined with your curls exercise, your arms will definitely get a work out while your legs consistently tone and improve in strength as your baby increases its body weight.
1) Start with your legs shoulder width apart.
2) Look up at the ceiling a pick a point to stare at during your set.
3) Place your hands under your baby's arms. Preferably under the armpits to get the best grip and balance. Bend the elbows at 90 degree angles.
4) While staring at the point on the ceiling, Squat down until your upper leg is parallel to the floor - 90 degree angle at the knee. Hold for 3 seconds.
5) Rise back up to standing position and repeat 9 more reps.
6) Rest for 60 seconds and repeat for 2 more sets.
Combined with your curls exercise, your arms will definitely get a work out while your legs consistently tone and improve in strength as your baby increases its body weight.
Thursday, July 26, 2012
Exercise With Your Baby - Suggestion 3: Curls
What better way to tone your biceps than 'baby curls'. As you tend to pick your baby up several times each day, my suggestion is the following:
1) Place your hands under your baby's arms. Preferably under the armpits to get the best grip and balance.
2) Stand up straight as you lift your baby up of the ground.
3) Extend / Lower your arms so that they come down below your waist. Hold for 3 seconds.
4) Raise your arms up to a 90 degree angle at your elbows. Hold for 3 seconds.
5) Repeat for 10 reps. Relax for 60 seconds then repeat. Complete at least 3 sets.
As your baby grows older, his/her weight will definitely increase. So, while continuing your 'baby curls', you'll also be increasing your muscle as they get trained to lift more weight!
1) Place your hands under your baby's arms. Preferably under the armpits to get the best grip and balance.
2) Stand up straight as you lift your baby up of the ground.
3) Extend / Lower your arms so that they come down below your waist. Hold for 3 seconds.
4) Raise your arms up to a 90 degree angle at your elbows. Hold for 3 seconds.
5) Repeat for 10 reps. Relax for 60 seconds then repeat. Complete at least 3 sets.
As your baby grows older, his/her weight will definitely increase. So, while continuing your 'baby curls', you'll also be increasing your muscle as they get trained to lift more weight!
Thursday, July 19, 2012
Baby Exercise - Suggestion 2: Swimming Lesson 2
Swimming is a great way to get your child familiar with water.
Swim Attire: Remember to have your child wear swim diapers as opposed to regular diapers. Although there may not be much difference in preventing your child from relieving themselves in the diaper, there is a significant difference in comfort as the swim diapers do not soak up the water. So, they remain their normal size.
Early Exposure: If you can walk with them and play some games (as mentioned below), you will see them laugh and smile. The younger the better. As my son is 8 months old, he had a smile on his face and enjoyed splashing around. I hope he continues this excitement as he moves on to the toddler class next year. Otherwise, it seems as though if you wait too long, you may have some children that are afraid of the water and will scream and shout until they get out. I'm sure these kids will love swimming eventually...in my case, I am hoping the early exposure will prevent a future episode of a child running out of the water :)
Lessons v. Pool Time: Although I love seeing my son enjoy the swimming lessons, I am also aware that at 8 months, he doesn't really follow along. With the other kids in the same group being about 18 months - 2 years old, they were able to follow general directions...for instance, if the teacher said to "hang on" to the railing and move from right to left, they would follow along. However, in the case of my son, obviously directions are ignored as they have no idea what you are saying at 8 months old.
Although the actual lessons were not of any benefit, the pool time was great and the smile on his face was worth going back. My suggestion for other parents is to take the young one's to the pool and play with them there, but forgo the cost of the lessons until they are a bit older.
I'll follow up next year when we figure out the best age for a child to follow along...
Swim Attire: Remember to have your child wear swim diapers as opposed to regular diapers. Although there may not be much difference in preventing your child from relieving themselves in the diaper, there is a significant difference in comfort as the swim diapers do not soak up the water. So, they remain their normal size.
Early Exposure: If you can walk with them and play some games (as mentioned below), you will see them laugh and smile. The younger the better. As my son is 8 months old, he had a smile on his face and enjoyed splashing around. I hope he continues this excitement as he moves on to the toddler class next year. Otherwise, it seems as though if you wait too long, you may have some children that are afraid of the water and will scream and shout until they get out. I'm sure these kids will love swimming eventually...in my case, I am hoping the early exposure will prevent a future episode of a child running out of the water :)
Lessons v. Pool Time: Although I love seeing my son enjoy the swimming lessons, I am also aware that at 8 months, he doesn't really follow along. With the other kids in the same group being about 18 months - 2 years old, they were able to follow general directions...for instance, if the teacher said to "hang on" to the railing and move from right to left, they would follow along. However, in the case of my son, obviously directions are ignored as they have no idea what you are saying at 8 months old.
Although the actual lessons were not of any benefit, the pool time was great and the smile on his face was worth going back. My suggestion for other parents is to take the young one's to the pool and play with them there, but forgo the cost of the lessons until they are a bit older.
I'll follow up next year when we figure out the best age for a child to follow along...
Wednesday, June 27, 2012
Exercise With Your Baby - Suggestion 1: Jog
If you are having trouble finding time to incorporate an exercise routine while taking care of your new baby, the best solution may be to incorporate your baby into your exercise routine.
I hope to get feedback from others on exercises they do with their kids. For now, my first suggestion is to jog with your baby. I wouldn't suggest a baby carrier for this activity because it will definitely not be that comfortable for you or your baby.
The stroller I use to take my baby for a jog is the Baby Jogger - City Select. It has great rear wheels that are of decent size to allow for stability while incorporating smaller front wheels to allow you to maneuver around corners very easily.
Initially my baby was able to use the car seat adapter to accompany me. As he is now over six months old and has good head control, he fits comfortably into the regular stroller seat.
While I push the stroller along, he has a great time looking around at the surroundings. The cars, birds, trees and other landscape are within his view.
So, as he gets a breath of fresh air, I get a nice 15 - 20 minute jog. At least 3 days a week and I meet my aerobics quota. Now only if I could figure out a weight routine with him...let's see what I can figure out in my next set of posts.
I hope to get feedback from others on exercises they do with their kids. For now, my first suggestion is to jog with your baby. I wouldn't suggest a baby carrier for this activity because it will definitely not be that comfortable for you or your baby.
The stroller I use to take my baby for a jog is the Baby Jogger - City Select. It has great rear wheels that are of decent size to allow for stability while incorporating smaller front wheels to allow you to maneuver around corners very easily.
Initially my baby was able to use the car seat adapter to accompany me. As he is now over six months old and has good head control, he fits comfortably into the regular stroller seat.
While I push the stroller along, he has a great time looking around at the surroundings. The cars, birds, trees and other landscape are within his view.
So, as he gets a breath of fresh air, I get a nice 15 - 20 minute jog. At least 3 days a week and I meet my aerobics quota. Now only if I could figure out a weight routine with him...let's see what I can figure out in my next set of posts.
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