Mummy & Baby Workout

The one thing that all mums unanimously agree on is the need for more time. Whether you are a SAHM or a full time working mum, time is the common factor that we all wish we had more of. If you, like so many others, find that you’ve been slacking on your workouts due to the lack of time, perhaps these Mummy & Baby exercises will help kickstart your desire to exercise again. Melissa Sarah WeeAnd you get to spend quality moments with your bub while you’re at it too!
Mummyfique entrusted the job of creating six simple exercises that all mums can try out in the comfort of their homes  to Singapore’s very own Physique icon, sports model and bodybuilding champion, Melissa Sarah Wee (pictured left). With over 136,000 followers on her Instagram account @melissasarahwee, the Optimum Nutrition sponsored athlete shares that mums should all love their perfect imperfections and that these exercises, if done at least twice a week, can help you work towards a fitter and toner self.
I checked these moves out with my 10kg son Zyah.
1) Hip Thrusts
(Muscles targeted: Glutes, hamstrings and core.)
Hip Thrust 1
Lie on a mat to cushion your lower back.
Place baby on your hips and use both hands to hold baby. Take a deep breath.
Tighten your core and drive through your heels as you lift your hips off the floor.
Hip Thrust 2
Squeeze your glutes hard when you’re at the top and do not overextend your lower back.
Finish the movement with your hips as high as possible while maintaining a neutral spine.
Lower your body in a controlled manner while keeping tension on the glutes.
Repeat 4 sets of 15 reps.
2) Squat (High difficulty)
(Muscles targeted: Glutes, quads. hamstrings and core)
Carry your baby in front in a baby carrier.
Keep your abdominal muscles tight.
Inhale and lower your body down to sit on an imaginary chair.
Keep your weight on your heels, navel pulled in and lower back straight.
Exhale as you return to start.
You may straighten both arms to help you balance.
Repeat 4 sets of 15 repetitions.
3) Lunges
(Muscles targeted: Glutes, quads, hamstrings and core)
Lunge 1
Carry your baby in front in a baby carrier.
Stand with your torso upright and always keep your abdominal tight.
Take a step forward with your right leg around two feet or more from the left foot that is behind.
Lower your body down and bend both knees.
Keep your weight on the heel of the front foot as you repeat the movement.
Always use the heel of the front foot to push your body up and down.
Repeat this movement for 15 repetitions before switching to the other leg.
Aim to complete 4 sets for each leg.
4) Shoulder press (High difficulty)
(Muscles targeted: Shoulders, triceps and core)
Shoulder Press 1
Stand upright with your feet shoulders-width apart.
Hold your baby with both hands so that you are face to face.
Shoulder Press 2
Using your shoulders, lift your baby up in the air.
Keep abdominals tight to protect your lower back.
Bring the baby back down for kisses
Repeat 2 sets of 15 repetitions.
5) Leg extensions
(Muscles targeted: Quads)
Leg Extension 1
Sit on a chair with your baby sitting on your shin.
Leg Extension 2
Hold his/ her hands as your lift both legs up, parallel to the floor.
Hold for two seconds and slowly release.
Repeat 4 sets of 15 repetitions.
6) Ab Rehab
(Muscles targeted: Abs and obliques)
Ab Rehab
Sit on a mat or a carpet with knees bent.
Place your baby on your lap facing you. Baby’s head and back should rest against your thighs, and hold baby securely.
Lift both feet off the ground as your lean back slightly.
Keep your abdominal muscles tight and hold the pose for 10 seconds before returning to starting position.
Repeat 4 sets of 15 repetitions.
7) Plank
(Muscles targeted: Abs, obliques and glutes)
Start on hands and knees, with your baby on his back below you.
Lower your forearms to the floor so that your shoulders are directly above your elbows.
Push your knees off the ground and form a straight line from shoulders to ankles.
Engage your core by ‘pulling in’ your belly button into your spine.
Keep your back straight and abdominal muscles tight at all times.
Hold this position for 20 to 30 seconds.
Repeat 8 to 10 times.
As your core becomes stronger, extend the time of which you hold the position.
Photo credits: Wilsurn Lim

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