Top 10 exercises and tips for fitness with your child

In the whirlwind of everyday worries, mothers do not always have time to go to the gym. You can find a free moment to exercise at home, and what’s more, you can turn this process into a fun activity with your child. The following tips will help you keep your body in good shape and not deprive your baby of attention.

1. You can turn on rhythmic music and start with a fun warm-up. Jump with your baby like bunnies, sink your feet like big bears, arch your backs like cats.

2. Take the child in your arms or safely sit on your shoulders, holding him/her with your hands, and do a squat. Lower yourself slowly, controlling each movement, and rise up just as smoothly. This exercise strengthens the muscles of the back, hips and buttocks.

3. In the same starting position as in the previous exercise, with the child supporting you, gently rise on your toes. Stay in a high position for a few seconds and slowly lower yourself onto the entire foot. This simple exercise is effective for training leg muscles.

4. Staying in the same position, perform small bends to the right, left and forward. Take your time to avoid overloading and maintain your balance. This exercise helps to strengthen the abdominal and back muscles. And for the baby, it is a kind of “swing”.

5. Stand up straight, feet shoulder-width apart. The child should stand with his/her back to you. Holding the child’s tummy, gently lift him/her up, as if “launching into flight”, and gently lower him/her down. Perform the lift at a controlled pace. The child can spread the arms to the sides – this will add a playful element to the exercise and help maintain balance. The exercise is a good workout for arms, shoulders, back muscles and abs.

6. Lie down on the floor on a comfortable mat, sit the child on his/her feet facing you. Holding hands, slowly raise and lower your legs, rocking your lower abs and legs, and at the same time making a live attraction for your baby.

7. Staying in the lying position, bend your knees and sit the baby on your stomach. Lift your buttocks off the floor, followed by your head and shoulders, pumping your lower and upper abs.

8. In the same position, wrap your arms around your child and lift him/her up, slowly lowering him/her back down. Make sure that the movements are gentle, without jerks – this not only trains the muscles of the arms, chest and shoulder girdle, but also strengthens the emotional bond with the baby.

9. For the next exercise, invite your child to become a grasshopper. Get down on all fours, gently put the baby on your back so that he/she holds on to your shoulders or neck. While inhaling, slowly round your back like an angry cat. And as you exhale, bend your back, craning your neck to train your back, abdominal, and arm muscles.

10. Sit on the floor on a mat and spread your legs apart. Sit your baby in front of you and, holding hands, bend your body forward and then alternately to the right and left legs. This exercise improves flexibility, trains the back muscles and side abdominal muscles.

This set of exercises does not have to be done right away. If you see that your baby is bored, return to the training during the day. You can invent other exercises for yourself, according to the age of your baby. Communicate with your child during the workout to make it as enjoyable as possible for both of you. Once you try exercising at home with your baby, you will see that your baby will not only not interfere, but will also motivate you. It will be a pleasant and fun activity for you both, which will lift your spirits and help you keep fit.