No need to try and squeeze a workout between naps and feedings. Kristin McGee, a personal trainer in New York City, created this one you can do with Baby! Start by doing the series one time through, three days a week, working up to two times through for best results. As always, clear exercise with your doctor first.
Postpartum Exercise: Tips For New Moms
ROW YOUR BABY A. Sit holding Baby facing you, with your knees bent and feet flat on the floor (or lifted, if you're advanced). Lean torso back so your body is in a "V" shape. B. Keeping ab muscles pulled to your spine, slowly lower Baby to your right hip, then lift him back up and switch sides, bringing him to your left hip. Do 12 reps (6 per side).
BIRD DOG A. Get down on all fours with Baby lying on his back beneath you. With ab muscles pulled to your spine, slowly lift and extend your left arm and right leg; hold, then lower and give Baby's belly a tickle as you return to starting position. B. Repeat on opposite side, lifting right arm and left leg. Do 10 to 12 reps (5 to 6 per side).
PLANK SERIES A. Place forearms on either side of Baby and walk feet back into plank position, ab muscles pulled to spine. Hold for 30 seconds. Extra credit: B. Rock to left side, stacking your feet and stretching right arm up; hold for 5 seconds, keeping hips high. Return to plank, then rock to right side. Do for 30 seconds; work up to 60.
BABY BOAT POSE Balance on your tailbone on the floor and lean your torso back, with abs pulled to your spine. Lift your legs, knees bent. Holding Baby at his waist, gently lift him onto your shins. Stay in this position for 5 deep inhales and exhales. Rest for 30 seconds, then do 2 more times.
Originally published in the April 2014 issue of American Baby magazine.
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