Kids Activities

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Mommy and Me Workout

Photo: BODYbumpfitness
Photo: BODYbumpfitness

October 2nd is World Child Health Day! In the spirit of promoting a healthy lifestyle, we’ve put together some easy and fun exercises the whole family can do!

Being active is an important part of staying healthy for parents and kids! New moms don’t have a lot of free time by themselves, but it is important that you keep moving and stay strong. It’s not only good for you but being a role model for healthy behaviors early in your kid’s lives is important too!

Many parents use a jogging stroller and take baby on walks or runs. If you don’t have a jogging stroller or babysitter, there are still many other ways to build your strength and have fun, too.

Here are some suggestions for ways to build strength with your baby. (Note that some of these may be more difficult depending on how heavy your baby is so feel free to modify the recommended number of reps and sets.)

Squats

Put your baby in a front-facing carrier and try some squats. Bend your knees slightly and stand with your knees over your toes, feet turned out slightly. Inhale and lower your body, like you’re sitting in an imaginary chair. Keep your weight over your heels and pull in your belly button. Exhale and stand up, using your bottom to push you up. Don’t go too low to make sure you don’t lose your balance. If you are comfortable, try for 3 sets of 12 squats.

Lunges

With your baby in your carrier or holding him securely, stand feet hip-width apart and take a big step forward, bending both legs 90 degrees to lunge. Keep your back knee as close to the ground as you can.  To protect your back, keep your abs pulled tight (belly button up and back). Don’t let your front knee pass your toes.  Aim for 2 sets of 12 squats on each side.

Glute Bridges

Lie on your back and sit your baby on your tummy. Bend your knees and put your feet flat on the floor. Push through your heels and lift up your hips while holding onto your baby. You’ll squeeze and feel it in your bottom.  Lower down slowly and continue for 3 sets of 12.

Overhead Press

Sit cross-legged on the floor and hold your baby in front of your chest with your elbows bent. Straighten your arms up and do not lock your elbows. Lower baby back down to starting position. Aim for 3 sets of 10.

Bench Press

Lay on the ground with your feet on the floor. Hold your baby near your chest. Squeeze your shoulder blades together and press your baby up. Lower back down and aim for 3 sets of 10.

There is also always a good ol’ fashioned dance party…

Jennifer Martin-Biggers

Jennifer is the Associate Director for Nutrition Sciences and Regulatory Affairs at Munchkin. She is a Registered Dietitian Nutritionist and holds a MS and PhD in Nutrition as well. Jennifer is a child nutrition and nutrition communication and research expert. She is a member of the Academy of Nutrition and Dietetics, the American Society for Nutrition, and the Institute of Food Technologists.