How To Exercise With Kids At Home
Do you look to incorporate exercise throughout your busy day as a mom? These tips will help you learn how to exercise with kids at home!
As much as I have moved on in life, I can really remember how it felt to be a new mom wanting to shed those pounds. I also remember not yet being cleared to drive. Much as I had a ton of places to be with a needy newborn.
Right then I still had to wait for the doctor to reinstate my permission to exercise, which was much harder than you’d expect. But do you know what was also more difficult? The ability to squeeze in a workout at home with a baby
However, the idea that you need to be “back in shape” a few months after giving birth is a new-mom myth.
They believe they also need to do at least 30 minutes straight of exercise (in one go) before it counts.
Finding Time For Exercise With Kids
If you are too busy to exercise, HOW DOES ONE FIND TIME TO EXERCISE?
Well, the truth is, you can wiggle in some exercise anytime you want.
You may not have to spend an hour or even thirty minutes hitting the gym hard to build your body and get results. Should you move additional of the time—to say 5 minutes from time to time?
As a new mom, that is so key to remember.
I was not one of those go-hard mamas who humped the ground until the day she delivered.
Well, if you know me for some time, you should know that I only became a personal trainer because of my health issues. And Yes, I have struggled to be healthy spiritually and mentally, like many of you.
That is why I chose to go all in for health. In the process, I discovered simple ways to exercise at home with the kids.
This is vital for moms to get exercise even if they cannot step outside the house. It would be great to move around a bit and clean the house, but these are ideas to maximize your time and strengthen little by little.
So sneak it in when you can. Enjoy!
How To Exercise With Kids At Home
1. Playfull Plank
Start in the plank position from your knees or spotting on your toes with your hands positioned directly beneath your shoulders. While keeping your body steady, encourage your toddler to crawl through the “tunnel” formed by your body.
If you are feeling ambitious enough, spice things up by planking with your kid on your back. Remember, this is harder than an ordinary plank, so do not overdo it. Make sure your baby is up near your waist. If they want to really give you a workout, standing with their feet around your neck in a “horsey-ride” stance does some brilliant job of putting all their weight on your arms instead of your body, distributing the weight better. They can also try their mini-plank on your back. Snap it, it is an Instagram photo!
2. Push-ups during a family sing-along
I like to throw in a push-up (from your plank, either on your knees or toes, whatever works for you) and sing this silly little song. This one is sure to have your toddler enchanted while they are watching the “up” and “down” (and hey, they can always try some mini push-ups after being captivated by his movements).
Want to have your baby in there too? Let them join the fun, in their cutest koala fashion, where they climb on your back! They rest lightly on your upper or mid-back (avoid the lower back).
3. Tickle crunches
Lie on your back with your knees bent and feet on the ground. Allow your toddler to seat on your belly — it is their front row seat! If you are doing crunches, add a little giggle to the top of the move and tickle their tummy every time you crunch up!
To add some fun, alternate and smile big or make a crazy face — they will appreciate the attention and the interactive experience!
4. Squats with Extra Fun
Level up your squats by making your child an amusing additional weight! Piggyback, ride on your shoulders, sit in a front-carry and just lay in your arms like a little “wood plank” cradled in your hands to rest more comfortably. The higher up the more difficult it gets — a piggyback is easier than shoulder rides.
If you want to mix it up, put your babe on a mat close by, and give them a toy every time you squat. And a perfect form of distraction for them while you crush that workout!
5. Playful Monkey Lunges
The optimum lunge form includes complete control and stability. Don’t overreach—strike land heavy on your heels, drive back up strong on your heels, drive forward into the next stride. This way, you also keep your back straight, which should prevent you from hitting bad form throughout.
Want to make it a little more difficult? Carry your baby on your shoulders — gives your legs strength and will light up your core! Or wrap them in your arms as close to your chest as possible. Double bonus if you throw in a little forehead kiss with each rep — its cardio with love!
6. Baby-Inspired Stretches
Put your kid in a spot where they can see you and feel part of the action. Make sure to count out loud the seconds — they will love the taste of your voice and the interaction. When your baby is itching to squirm and move, make it a team effort! A great way to double the activity, and double the fun while strengthening the bond.
7. Playful Baby Lifts
This simple but effective move can be done whether you are standing, phoning while sitting on an exercise ball or in a squat (or on the couch, if you have the mobility).You lift your child to head height — or a little higher will be more fun but you know your own cases best. Maintain a controlled motion while raising them or lowering it. If you want a level of challenge, add a twist from side to side to work your core while having some fun!
8. Airplane mode
This quick trick can be done just about anywhere — whether you are standing, sitting on an exercise ball, in a squat or even lying on the couch (if that works for you). Dangle your kid high above ground level (or just a little higher so it gets hysterically fun, always depends on your crib style). As you raise and lower them, keep the motion smooth and controlled. To kick it up another notch, add a twist to the side to activate your core and keep the fun rolling!
9. Weighted bridge lift
Lie on your back with your knees bent and your feet flat on the floor. Get ready to move! Press through your heels, engage your glutes, and lift your hips toward the ceiling in a slow, controlled motion. Keep your spine neutral and let your glutes take center stage. This beginner-friendly, low-impact exercise is as simple as it is effective. Want to take it up a notch? Add a weight on your hips for an extra challenge!
10. Downward facing dog
Lay baby on the mat, and roll up those sleeves — prepare to flex those legs out high! Start on all fours, then push your hips up high, stretching the back of your legs. Relax your head and look down at your belly. Feet parallel or come up onto your tiptoes for more. If you feel so inclined, bend your knees a little and revel in the restful flow!
11. Dance part
If fitting in a workout today seems impossible, make your room a dance floor! Dancing is another great idea to have great family fun while keeping a heart pumping! Just dance with your kids for 20 to 30 minutes — the surprising number of calories burnt and roll on the floor laughter is all yours for the taking.
Especially if you are working out with a toddler, be prepared for the surprises! Sure, a diaper change, a snack break, or perhaps some sort of meltdown will come along and upset the cart, but don’t let that stop you. Just get back to exercising when everything settles down. Do remember that exercise is more than just physical fitness. It may boost your mood, help prevent anxiety and depression, relieve stress and the positive impacts of exercise improve your sleep quality, which is a big deal for moms.
Always get the green light from your doc before starting any post-preggo workout.
No parent believes they have everything perfect working for them. Truthfully, great parenting is not about perfect parenting, but about love, time, and being there for your child every single day. Even when it feels like the opposite, understand the smallest indicators that show you are doing an amazing job.
