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5 exercises you can do with your baby to lose weight

Don't have time to hit the gym and want to get rid of your love handles. This is the right article for you.

Even if weight loss is on your priority list post pregnancy, it usually gets pushed down as other things in your life need immediate attention demands of a newborn, breastfeeding, diaper changing, what-have-you. However, if you don t have time to go to the gym, don t worry. Here are a few exercises that you can do at home and lose inches before you start with your actual weight loss regimen.

Fitness expert Neeraj Mehta, director of GFFI Fitness Academy, lists a few exercises you can do at home with your baby in tow.

Squats: It targets your hips, thighs and calves. It kills fat and tones your entire lower body.

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How to do it: Doing a squat with your baby can be fun. Place your baby in a baby carrier facing your chest. Stand straight with your feet shoulder-width apart. Stretch your arms forward for balance and slowly go down. Ensure that your knees are parallel to your toes. Try and do two sets of eight or five reps. Your baby would act as a resistance like a kettle ball. Once you become comfortable doing this squat, you can try other variations like wall hold squats. Here is how to do a squat the right way.

Precaution: Don t be tempted to go too low or finish the reps too soon. If you lose balance, it could hurt both you and your baby.

Walking: This is the simplest form of exercise recommended for new moms. It improves cardiovascular fitness and lung capacity. It improves metabolism rate, which results in burning more calories. Here is why night walks are more beneficial than morning walks.

How to do it: Hold your baby in your arms and go for a 20-minute walk in the nearest park. While you walk, remember to take deep breaths with every step and watch your path for any obstacle so you don't trip.

Precaution: Don t be tempted to take a brisk walk if you are just starting out. Wear the right kind of shoes (a slip-resistant one) to avoid a mishap. Have a light snack an apple, poha, a bowl of oats before you start off. A dip in sugar level can make you nauseous and dizzy. Here is your guide to selecting the right shoe for jogging, running and walking.

Bent over row: This exercise tones your back muscles and also takes care of your lower body. Here is how to do it like a pro (without the baby).

How to do it: Hold your baby with one hand under her back and the other hand behind the neck to support her head. From the standing position, bend your upper body towards the front keeping your knees straight, extended your arms down (with the baby in your hand). Next, lift your baby towards your chest. You can repeat this movement 15 times at a stretch and then take a rest for 30 seconds before you move to another set. Your baby might feel light to you, but remember your post pregnancy body can take only that much resistance.

Precaution: Hold your baby the right way. Remember, a slight jerk from the little one could lead to a mishap. Don t do this exercise if your baby seems irritable and wants warmth from you. Don t lower your baby too much.

Modified pushups: This is for your chest muscles. Here are things you need to keep in mind when doing a pushup.

How to do it: Lie on your stomach with your baby sitting in front of you. Place your palms on the floor in line with your chest. Lift your upper body while keeping your knees on the floor. Come back to the starting position and plant a kiss on your baby s feet. You can even perform Kegel exercises while coming to the starting position.

Precaution: Don t stretch your upper body too hard, especially, if you are recovering from a C-section.Do this only if you feel comfortable.

All 4 workout: There are various movements you can do when you are on all fours, such as contracting your glutes, hamstrings and developing better balance.

How to do it: Position yourself on all 4s (that is on your hands and legs) with your baby lying just below your chest. Now push your left leg with a kick towards the back, repeat it for 10 times. Do the same movement with the other leg. To increase the intensity, you can extend your right arm along with your left leg and hold it for 10 seconds. Repeat the same with the other side.

Precaution: Don t hold yourself for too long you may lose balance and fall on your baby, and that could be real bad.

Getting started:

  • Always consult your doctor before starting any form of exercise even if it means walking a mile in the park.
  • At any point of time if you feel any discomfort like abdominal pain, muscle pull etc., discontinue exercising for a while and check with a doctor.
  • If you are exercising with your baby, be very cautious and take good care that you don t hurt her in the process.
  • Don t be in a hurry to start exercising. Wait for four weeks after a normal delivery and six weeks after a C-section before you take up any form of exercise.
  • Don t exert yourself. Start slow and gradually increase your speed and intensity of the activity that you pick up.

Image source: Shutterstock


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