Fitness Friday: Working out while carrying baby

It’s Fitness Friday!  There are ways to work out WITH your baby. Melinda and Elizabeth of Baby Boot Camp Los Angeles (Culver City and Marina Del Rey) offer some advice:

Q. I carry my baby all the time. Is there a way I can carry her to work out my muscles better and/or work out at the same time?

trainers_answer

Carrying your baby while exercising is a great way to burn extra calories and bond with your baby.

Before you start, make sure you are in neutral posture. Straighten your back and tighten your abs by contracting your belly button toward your spine without squeezing your butt muscles. Draw your shoulder blades down toward your hips as far as they can go. Lift your chest and squeeze your shoulder blades toward each other. Release these extreme positions about halfway until your upper back feels strong but not tense. (The New Mom’s 9-Minute Fitness Solution Baby Boot Camp, by Kristen Horler with Amanda Vogel)

Here are some exercises you can do while carrying your baby:

  • Squats: Contract your belly button in. Place your feet slightly wider than hip width, toes facing forward. Hinge hips back and lower into a squat position, until your knees are over your ankles.
  • Wide bicep curls: Stand on a resistance band with two feet, holding the band in both hands, palms facing out and arms to your sides. Curl up, and come back to starting position slowly.
  • Triceps Extension: Stand on a resistance band with two feet, holding the band in both hands, palms facing back. Pull the band behind you, away from your body, by extending your shoulders back.
  • Leg Extensions: Holding on to something stable (i.e., locked stroller, wall, chair) with your foot in a flexed position, lift your leg away from the side of your body, and slowly lower back to starting position. Keep your knees relaxed (not locked) while performing this exercise. You can also lift the leg behind you for a nice glute/hamstring workout.

Check out Baby Boot Camp Class at Helms Bakery, and now available at Veteran’s Park!  Don’t forget- your first class is FREE!  Get motivated and motivate others on Facebook! Anyone can join this month’s SQUAT CHALLENGE!