In the first months of a child’s life, a mother does not always manage to find time for herself, especially if she has no one to help. But after the baby is 6-8 months old, you can try to play sports. Start, for example, with joint charging. She will also tone the muscles, and will raise the mood of mom. And a happy mother, as you know, has children as well.
Peculiar fitness in young mothers begins immediately after the birth of the baby. Raising a baby in her arms, a woman involuntarily pumps her biceps. And she constantly strains her back, leaning over the child when changing clothes, hygiene procedures and changing diapers, and this does not very well affect the muscles of the back, which require relaxation and strengthening. A simple set of exercises in this case will be most welcome. And “weighting” in the form of a child will add to the effectiveness of the classes.
For fitness with children, many exercises are suitable, for example: squats, push-ups or lunges. But all this is possible only if the mother has no contraindications for playing sports. Joint exercises, as a rule, are very popular with children. Kids perceive them as an exciting game, and they unwittingly join the sport. Fitness exercises with mom strengthen the child’s vestibular apparatus and develop its sense of rhythm, if the exercises are accompanied by music. Prepare your fitness mat - get started! Three approaches three times for each exercise.
Cat
Exercise, which perfectly relaxes the back and relieves tension from the lower back. Stand on all fours in the square position. The arms are under the shoulders, the palms are firmly on the floor, the toes are forward, the legs are bent at right angles. Take a deep exhale and twist the pelvis inward, while rounding your back and lowering your head. During the exercise, the child can crawl under you, like under a bridge. On inspiration, return the body to its original position. And now the opposite: inhale, raise your head and pelvis up, and bend your back down. As you exhale, take your starting position.
Lunges
Gluteus and thigh training. Stand straight, hold the child with his back to himself. Step forward with your left foot, bend your knees and lower yourself down. When bending, the left leg should form a right angle, the right knee is directed toward the floor. Return to the starting position and repeat the same, but with the other leg.
Squats on a chair
And again strengthening the buttocks and hips. Hold the baby to you and stand with your back to the chair. Keep your back straight and tighten your abs. Take your pelvis back and sit down.Touch the chair lightly, then stand up and repeat again.
Elevator
Strengthen the upper back, biceps and shoulders. Sit on a chair, knees bent, feet on the floor. Take the baby in your arms facing you and hold it at chest level. Hands should be bent at the elbows. Now tighten your stomach and stretch your arms, lifting the child up. Blow it in the face and bend your elbows again. Repeat.
Twisting
Exercises to strengthen the press. Lie on your back and bend your knees. Place the child on your stomach so that its back touches your legs. Hold the baby on the sides and lift the body up. Reaching for the baby, kiss him and slowly lower yourself. Repeat.
Swing
A press exercise that kids really enjoy. Sit on the floor with your knees bent. Lay the baby on your lower legs with your stomach. Holding the baby by the sides, raise your feet above the floor and lie on your back, lifting the baby up. Return to a sitting position and repeat again. During the training, you can tell poems about airplanes.
Remember that joint fitness classes should bring joy to both mom and baby. Always focus on the mood and well-being of the baby, so as not to cause him negative emotions from classes.
Drawings by Irina Dedusheva
