Come on Mother, do this exercise with the baby
Who has just given birth to a mother, who says that after having a baby, you can't exercise? Don't worry, Little One doesn't need to be entrusted. Just exercise together. There are many sports movements that can be done at home or in the park with the baby.
Various things that must be faced by Mother every day, such as difficulty sleeping, homework piled up and crying Little, may make exercise the last thing you want to do. Take it easy, exercise does not have to be done by going out of the house or joining a fitness club, Bun!
Move with your little one
Simple movements at home can help tighten muscles, lose weight and allow mothers to have fun without leaving their children. Here are a few steps you can try:
Wear your baby with a scarf in front of your body. Stand and open your legs shoulder width apart. When inhaling, lower your body as desired, until your knees bend 90 degrees. Enter the stomach, back straight, focus on the heel. Exhale while returning to starting position. Repeat in 3 sessions, 12 times each.
Sit with the baby on your lap, facing the mother. Then bend your knees to your chest and place your feet on the floor. Lean your body slightly back so that it's shaped like the letter V. Gently move the baby to the right side of the waist. Hold that position for a moment, then move to the left side of the body.
Repeat the above position, but this time by folding and lifting your legs to form a 90 degree angle. Lift the baby slowly and let him sit on your lap. Hold for five breaths and exhale. Then repeat 2 times after a 30-second pause.
Walking in the park while pushing a baby stroller with Little One, including sports, you know, ma'am. To burn more calories, you can stop every few minutes. Then, after locking the train brake, the mother can do several movements, such as jumping or jumping while opening her legs shoulder width apart and her hands up. Do it for about 30 seconds. Continue walking while pushing the stroller, then stop and do other movements, such as squats.
Kegel exercises can be done even while holding a baby. In a seated position, contract the pelvic muscles. This movement can be done in a position as if to stop the flow of urine when urinating. Hold for 3 seconds, then relax again for 3 seconds. Repeat up to 10 times, 3 times a day.
Lie on your stomach. Place your child in front of the mother. Fold both hands in front, place under the chin. Lift the legs and lower legs until the knees form a 90 degree angle. Slowly lift the thigh off the floor, knees still bent. Hold for 20 seconds. Repeat 3-5 times.
But mothers must remember that this movement can be done with a small mother when she can sit up straight, Bun.
In addition to exercising alone with your child, you can also try exercising with another partner or mother. In this way, mothers can take turns with a partner or friend to care for the baby. If the baby is big enough, swimming can also be a fun sport and a new experience for your child.
Physical activity has many benefits for new mothers, including reducing the risk of depression after giving birth. In addition, fit and strong mothers will have more energy to care for children. So don't delay exercising with your baby to stay healthy, mom.
Various things that must be faced by Mother every day, such as difficulty sleeping, homework piled up and crying Little, may make exercise the last thing you want to do. Take it easy, exercise does not have to be done by going out of the house or joining a fitness club, Bun!
Simple movements at home can help tighten muscles, lose weight and allow mothers to have fun without leaving their children. Here are a few steps you can try:
- Squat with the baby
Wear your baby with a scarf in front of your body. Stand and open your legs shoulder width apart. When inhaling, lower your body as desired, until your knees bend 90 degrees. Enter the stomach, back straight, focus on the heel. Exhale while returning to starting position. Repeat in 3 sessions, 12 times each.
- Move the baby
Sit with the baby on your lap, facing the mother. Then bend your knees to your chest and place your feet on the floor. Lean your body slightly back so that it's shaped like the letter V. Gently move the baby to the right side of the waist. Hold that position for a moment, then move to the left side of the body.
- Raise the baby
Repeat the above position, but this time by folding and lifting your legs to form a 90 degree angle. Lift the baby slowly and let him sit on your lap. Hold for five breaths and exhale. Then repeat 2 times after a 30-second pause.
- Walk by pushing a stroller
Walking in the park while pushing a baby stroller with Little One, including sports, you know, ma'am. To burn more calories, you can stop every few minutes. Then, after locking the train brake, the mother can do several movements, such as jumping or jumping while opening her legs shoulder width apart and her hands up. Do it for about 30 seconds. Continue walking while pushing the stroller, then stop and do other movements, such as squats.
- Kegel exercises while holding a baby
Kegel exercises can be done even while holding a baby. In a seated position, contract the pelvic muscles. This movement can be done in a position as if to stop the flow of urine when urinating. Hold for 3 seconds, then relax again for 3 seconds. Repeat up to 10 times, 3 times a day.
- Face down with the baby in front of the mother
Lie on your stomach. Place your child in front of the mother. Fold both hands in front, place under the chin. Lift the legs and lower legs until the knees form a 90 degree angle. Slowly lift the thigh off the floor, knees still bent. Hold for 20 seconds. Repeat 3-5 times.
But mothers must remember that this movement can be done with a small mother when she can sit up straight, Bun.
In addition to exercising alone with your child, you can also try exercising with another partner or mother. In this way, mothers can take turns with a partner or friend to care for the baby. If the baby is big enough, swimming can also be a fun sport and a new experience for your child.
Physical activity has many benefits for new mothers, including reducing the risk of depression after giving birth. In addition, fit and strong mothers will have more energy to care for children. So don't delay exercising with your baby to stay healthy, mom.
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