Keeping fit is necessary. So, be it moms or babies, everyone should exercise to stay healthy and fit. Moms tend to be busy so they often don’t get time to join a gym and do exercise. However, they can do some exercises at home and get a fit and toned body. Similarly, they can learn some simple exercises for the baby and get their muscles and body strengthened. All this in a gentle manner without exerting the body beyond any limit. So, moms you should give it a try.
5 Exercises for Moms
1. Butterfly Abs
To start this exercise, moms need to first lay on the back and then keep the soles of the feet together. Now, they need to relax the knees out to the side with hands behind the head and elbows out. Now, the chest has to be lifted and the shoulders raise up alongside tightening the abs. Bow, the back has to release down gradually. Repeat this for 8 times and do at least 3-4 sets.
2. Oblique Crunches
To start this exercise, moms first need to lie on their back with their knees bent. Then, they need to put their hands behind their head with the elbows out. After that, they should raise their left shoulder and move left elbow over your right knee and then release down slowly. Now, they need to raise the right shoulder toward left knee and then release down slowly. Beginners should try to complete at least 5-10 repetitions on each side. As they progress, moms should work up to 10 to 20 repetitions on each side.
In this exercise, moms need to lie with face up on the floor and knees bent. With the feet flat on the floor, they need to lift the hips to let the body make a straight line from shoulders to knees. Now, they need to pause in the up position and the body needs to be lowered back to the start position. Repeat this at least 5 times.
4. Chair Dips
Moms need to start this exercise by first sitting on the edge of the chair with hands placed next to the hips. Now, they need to slide the bottom of the edge and then bend their elbow to 90 degrees. With the back close to the chair, now they need to push back up. Beginners should try 1 set of 8-10 reps. More conditioned exercisers can try doing 3 sets of 10 to 12 reps.
Moms need to first lay on the stomach with lower back and hips in a stable position. Now, they need to take the arms forward and stretch the legs out. Now, they need to raise their arms and legs off the ground. They have to hold on to the position and then come back down and repeat the act for 6-8 times.
5 Exercises for Babies
1. While changing the diaper of the baby
Hold the feet of the baby gently by the ankles and now bend and straighten the legs a few times. Do this in a gentle manner for a few minutes.
2. Strengthen the leg muscle
Moms should start this exercise by holding the baby facing them with the feet on the lap and touching the knees. Now they need to lift and lower the baby with neck supported.
3. The Arm Exercise
Moms should first lie on the back, the knees drawn up and now they need to balance the baby on the stomach. Now stretch the arm of the baby to the side and raise the head.
4. The Army Hand March
Start the exercise by laying the baby on the back and now let him/her grasp the big toes. Now stretch one arm above the head, then lower it down and then raise the other arm above the head.
5. The Open-Close Hand Exercise
First, hold the hands of your baby, then stretch the arm to the side and then back across the chest. Do repeat the act. In overall, moms needn’t to join fitness classes to get a fit and healthy body. They can get the same with gentle exercises done at home.
Author Bio: Ian Alam is a blogger & writer from the UK who specializes in writing about Entertainment, health & Fitness topics. He works with Jump In Warwick, which is counted among one of the Best Trampoline Park Warwick, UK.
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