Moves for Mumma’s – 4 Ways to Add Exercise to Playtime!

We know that Mum’s are the queens of multitasking but are still always very short on time. So we wanted to share a few quick ways some of our Mum’s make their playtime move-time too.

This means that you’re not just making sure that you have some time to look after your own health and wellbeing, but you can also have some fun with it!

 

We always say that exercise is more fun with a friend, it’s even better when you’re spending quality time with your favourite little pal Smiling Face With Heart-Eyes on Apple

 

Bedtime Side Leg Raises

When it’s story time or you’re settling your little one down for a nap, sit’s the perfect time to sneak a few side leg raises in!

How to:

  1. Lie on the floor on your side
  2. Keep the arm on the ground extended out straight above your head & shoulder or use to support your neck
  3. Keep your neck in line with your spine
  4. Stack your legs on top of each other (you can bend the bottom leg at an angle for added support)
  5. Brace your core and lift your leg straight up with control
  6. Pause at the top, making sure not to over extend
  7. Return the leg back with control
  8. Ensure that you always keep your core engaged to protect your back

The benefits include:

  • Strengthens hips, thighs, glutes, core
  • Increases hip mobility
  • Improves stability
  • Reduces knee, ITB and lower back issues

 

Wall Sit Cuddles

 

Wall sits are great to do whenever you have a moment where you can be still. You can do this during quiet cuddle time and have the benefit of not only the additional weight, but the extra love! heart

How to:

  1. Stand near a wall (approximately 2 feet away)
  2. Place your feet shoulder width apart 
  3. Lean your torso back onto the wall
  4. Slide down the wall until you’re thighs are parallel 
  5. Ensure that you’re to too close or too far from the wall, your thighs should be parallel with knees at a right angles and directly above your ankles
  6. Brace your core, press your lower back into the wall and heels into the ground
  7. Hold for 20-60 seconds

The benefits include:

  • Strengthens core, quads, glutes, calves, hamstrings, adductors and pelvic floor
  • Builds endurance
  • Helps balance and focus
  • Lowers your resting heart rate

 

Feeding Time Lunges

Whether you’re feeding and bending to a highchair or just having a little bit of fun, when you’re baby is in their chair it’s a great time to get some lunges in!

How to:

  1. Step forward with one leg
  2. Keep your hips in line, back straight, shoulders back
  3. Engage your core and lower abs ensuring that your butt doesn’t stick out
  4. Lower your back knee toward to ground 
  5. Keep your front knee at 90 degrees and ensure that the knee stays above the ankle and does not bend past it
  6. Push off your front foot with control (keeping the weight in your heel) to return to a standing position

The benefits include: 

  • Strengthens core, quads, glutes, calves, hamstrings, adductors
  • Helps balance and stability
  • Increases hip mobility
  • Reduces risk of back injury

 

Squat, Press, Kiss

All babies love to be lifted and it seems  the bigger they get, the more they love to be lifted high into the air! The Squat, Press, Kiss takes this to the next level by increasing that range of motion to take them from the floor to the sky… with the extra heart at the end!  

How to:

  1. Brace your core and lower into a squat position
  2. Ensure that your knees are in line with ankles and don’t bend past them 
  3. Take a firm hold of your precious cargo
  4. Lift up by pushing into your heels and bring your hips through
  5. As you’re squatting up, press baby up into the air like a shoulder press
  6. Lower your cutie down to shoulder level and return to a neutral position ready to start again

The benefits include:

  • Strengthens hips, legs, glutes, core, shoulders
  • Increases hip mobility
  • Improves stability

 

Stay tuned for more ‘Move’s for Mumma’s’!

 

What’s you’re favourite way to workout with your little one?

 

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