In the whirlwind of motherhood, finding time for self-care feels like an elusive dream. For many moms, working out with a toddler seems impossible. Yet, amidst the demands of the little one, prioritizing your health is a necessity.
Exercise is not just about sculpting a toned physique. Rather, it is about nurturing your physical and mental health amidst your demanding role. Researchers consistently show innumerable benefits of exercise. It boosts your mood, reduces stress, and increases energy levels. However, your energetic toddler won’t let you benefit that easily. From the moment they wake up till they sleep, they’re on the go.
Don’t worry! I got you. Get ready to find some creative workouts specifically designed for moms with toddlers. So, let’s dive in.
1. Stoller Power Walk
Stoller power walks are the best way to incorporate exercise into your mommy routine. Simultaneously, spending time with your kid. This involves a brisk walk while pushing the stroller. Thus, making it doable for moms of all fitness levels. Here’s how you can make the most out of this exercise.
As you push the stroller, maintain good posture. Engage your core muscles. Keep your shoulders relaxed. Take natural strides. If you want to increase the intensity, incorporate inclines in your route. This will challenge your cardiovascular system. Consequently, burning more calories.
And don’t forget to engage your child. Point out interesting sights, sing songs, or interact in any other way. This will not only prevent boredom. But it will also enhance your bonding with your child. Remember to stay hydrated as well.
2. Mommy-And-Me Yoga
Mommy-and-me yoga is a gentle practice that allows moms to reap the mental and physical benefits of yoga. This practice combines yoga poses, breathwork, and mindfulness exercises in a fun way.
Find a quiet and comfortable space in your home. Begin the session by sitting comfortably with your kid. Take a few deep breaths together. Encourage your child to feel the sensation of air moving in and out of the body. Start with gentle warm-up exercises. Choose poses to accommodate the child’s size and flexibility. Encourage your child to use their imagination during the exercise.
You can use a yoga strap to enhance your practice.
3. Kitchen Counter-Push Ups
Kitchen counter push ups are an effective exercise that can be easily incorporated into daily mom life. This exercise targets chest, shoulders, arms, and core muscles.
Stand facing the kitchen counter with feet-hip width apart. Place your hands slightly wider than shoulder-width apart on the counter edge. Hold it firmly. Extend your legs behind, making a straight line from head to toe. Engage your core muscles to maintain stability.
Now start lowering your chest towards the counter by bending your elbows. Keep your elbows close to your body. Lower your chest until it nearly touches the counter. Push through your palms to extend your arms to return to the starting position. Inhale as you lower your body. Exhale as you return. Maintain a steady rhythm of breathing. Aim to perform 8-12 reps. You can adjust according to your fitness level.
4. Toy Pick-Up Circuits
This is a very interesting exercise. A practical and functional workout, combining house chores with physical activity. This workout not only helps strengthen your muscles. But also keeps your space tidy and organized.
Start with a brief warm-up. This will prepare you for the workout. Perform stretches such as arm circles, leg swings, or torso twists. This will increase blood flow in your body. Divide the workout into circuits. Each circuit consists of a series of exercises related to picking up toys. These exercises could include squats, lunges, and deadlifts. Let’s understand with an example.
Squat and Pickup: Perform squats while reaching down to the toy. Return to standing position to place the toy in its position.
Lunge and Pickup: Step in a lunge position while reaching down. Pick the toy with one hand. Return to standing. Switch legs for the next rep.
Deadlift and Pickup: Bend at hips and lower your torso. Keep your back straight. Pick up the toy and return to a standing position.
Perform each exercise for a set number or a specific duration, depending on your fitness level.
5. Tummy Time Planks
Tummy time planks are a creative as well as engaging exercise for moms. It helps strengthen your core muscles while interacting with your baby. This exercise not only provides a challenging workout for mom. But it also encourages healthy bonding with the kids.
Begin by placing a soft mat on the floor. This is to create a comfortable surface for you and your kid. Lay your baby on their tummy in front of you. Position yourself on your hands and knees in a plank position above your baby. Your hands should be shoulder-width apart. Wrists aligned under your shoulders. Knees should be hip-width apart.
Before lifting your knees, engage your core muscles by drawing your navel towards your spine. This stabilizes your body and protects your lower back. Now slowly lift your knees, straightening your legs. Your body should form a straight line from head to heels. Maintain this position as long as you can. Focus on maintaining stability throughout. During the exercise, engage with your baby.
When you’re ready to release, gently lower your knees. Take a moment to rest before repeating the exercise. Always make sure that your baby is supported and secure. If the little one becomes uncomfortable, pause the exercise and attend to their needs.
6. Lap Lunges
Lap lunges combine the benefits of lunges with the added challenge of carrying your baby. Thus, making it a fun and effective workout for both mum and toddlers. Here’s how to perform lap lunges.
Perform in a space where you have enough room. Make sure the area is free from obstacles to prevent any accidents. Lift your toddler and hold them securely in your arms. Stand with your feet hip-width apart and your back straight. Engage your core muscles to maintain stability. Take a step forward. Lower your body in a lunge position. Keep your front knee aligned with your ankle. Your back knee hovering just above the ground. Push through the heel of your front foot to return to the starting position. Bring your back foot to meet your front foot. Maintain balance as you rise back.
Repeat the lunge movement on the opposite side, stepping forward with the other foot. Continue alternating legs. Aim to complete 10-12 lunges. You can set the target according to your fitness level.
7. Toddler Squats
This exercise allows moms to engage their lower body while bonding with their toddlers. Squats are best to strengthen your legs, glutes, and core. Here’s how you can perform toddler squats.
Perform the exercise in a clear space where you both can move freely. Ensure the area is free from any hazards. Lift your toddler and hold them securely. Stand with your feet shoulder-width apart. Engage your core muscles to maintain stability. Lower your body into a squat position by
bending your knees and hips pushed back. Keep your chest up. Maintain proper form by keeping your weight centered over your heels.
Lower your body until your thighs are parallel to the ground. Keep your back straight and your core engaged. Push through the heels to rise back up. Straighten your legs to return to the starting position. Aim to perform 10-12 squats. Decide the target according to your fitness level.
If you can’t hold your kid, you can encourage them to mimic your movements. Count out loud together to make the exercise more engaging and entertaining for the child.
8. Dance Party
Dance parties are an enjoyable way for moms to have fun with their toddlers while burning calories. Dancing is not only a great cardiovascular workout but allows you to express yourself and bond with your child through music.
Choose music that your child enjoys. It could be your favorite song, nursery rhymes, or any other music. Clear the space so that you can move freely. Begin dancing around the room with your toddler. Let yourself go and have fun with the little one. Encourage your toddler to join. You
can make it more fun by adding props. Use the dance part as an opportunity to express yourself. Let go of any stress or tension.
Bottom line
Incorporating these fun workouts into your routine can revolutionize your approach to fitness as a mom of a toddler. Each activity offers a great opportunity to prioritize your health while bonding with your child. So, gear up! Embark on your journey of mommy fitness.
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