Make the baby a part of your new mom’s experience


you passed Work and achievement. Now you can start thinking about how to get back to your pre-baby form. Since your Child You’ll spend a lot of these first months by your side, so why not make it a part of your message-Pregnancy Fitness routine? work with it Together they will increase bonding time and enhance the physical skills of your child.

If you have a Vaginal deliveryYou may be able to start exercising a few days after giving birth. For a cesarean delivery, ask your doctor about how long to wait. Either way, take it slow.

“Don’t be a superhero,” warns Sarah Ann Kelly, antenatal and postnatal fitness specialist in Denver and owner of She cautions new moms to avoid running or other high-impact exercise for the first trimester, or until authorized by a doctor.

“Once you start to feel fine, the walk is generally fine. You can go for a stroller hike. Child He’s just going to sleep. ”Or put the baby in a swing or Car seat Nearby while doing squats or light biceps Curls with exercise bands.

Once you get the green light, use your baby as an extra weight. “You can hold his head toward you and do deadlifts, hip hinges, squats or lunts,” says Kelly. Or lie on your stomach and do bridges to exercise your butt muscles. This will also give your little one time to work their neck muscles.

When your baby is old enough to hold his head (about 4 months), do head pressure or side lunges while lifting him up and down. “I’ll stand in front of the mirror with my daughter facing out. We’ll do the squatting and lunge as I draw faces to him,” says Kelly.

If you crave an adult company, sign up for a structured infant and me fitness program. You will find a baby camp, a pram Fitness, YogaBree lessons across the country. Infants who are too young to participate sit in a stroller or blanket next to you during exercise.

She continued

Once your baby becomes creepy, exercising together becomes more complicated. Half of the exercise catches your child, Kelly says. For safety’s sake, I then recommend starting nap exercises. If you keep your baby by your side, create a safe space and observe him.

Babies need a lot of attention, so your time will be limited in the first few months. Kelly recommends making the most of your workouts with timed exercises. Instead of doing 20 squats, do as many squats as possible in 30 seconds to bring up Heart rate. On days when you feel completely exhausted, give yourself a break and avoid exercising.

3 tips

Follow this advice from pregnancy and postpartum fitness specialist Sarah Ann Kelly to keep you and your baby safe when exercising together.

Get a permit. Ask your doctor when you can start exercising, depending on the type of birth.

Avoid stomach muscles. Performing crunches or sprains very soon after birth can cause long-term damage to the abdominal muscles. For the first few weeks, breathes Through your nose and out through your mouth while gently pulling your navel. This exercise tightens the abdominal wall without straining it too much.

Be supportive. Babies do not have good control of their neck for the first few weeks of their lives. Use your hand to support your child’s head when exercising together.

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ACOG: “Post-pregnancy exercise: When can I start exercising after pregnancy?”

Sarah Ann Kelly, antenatal and postnatal fitness specialist in Denver.

American Academy of Pediatrics: “Movement milestones: birth to 3 months.”

Women and infants: “Activity and rest”.

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