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10 Minute Workout


If you think you don't have the time to workout with your new baby, please do not fret. Here are some routines you can complete in minutes. Being a new mum means you will be busy all day, but that definitely doesn't preclude you from wanting to get your pre-pregnancy body back. If a complete workout isn't an option (as it means time away from your baby), that's perfectly alright.

We've come up with some quick but effective workouts just for you. These simple moves don't require hours of sweat and effort; you can actually do these routines anytime and anywhere, either together or separately. But before starting on any exercise routine, please check with your doctor first.

Routine 1: Dancing

You can do this while holding your baby in your arms or carrying him in a baby sling. Keep your baby close and always remember to keep his head supported. Then just put on some great music and dance, keeping your stomach drawn in. Alternate between slow and fast music. This would help to keep your heart-rate elevated.

Do be cautious about bouncing your baby or when making sharp turns. No matter how tired or stressed you are, dancing is a sure-fire way to keep you in a good mood. Dancing provides a light workout that involves all major muscle groups. Not only does it improve balance, but it improves coordination as well.

Routine 2: Curls

You can do these series while spending quality time with baby. Doing curls helps to strengthen the abdominal muscles as well as support your lower back.

Curl-Ups

Lie face-up on the floor with your feet flat and knees bent. Place your baby in a seated position just above your pubic bone. Hold him securely under his arms. Contract your abdominal muscles and lift your head, neck and shoulder blades off the floor in two counts. Lower in three counts. Do 12 repetitions. Rest and play with your baby. If you are able to, then one more set.

Reverse Curls

Lie face-up on the floor and bring your knees towards your chest; place your baby on your shins. Contract your abdominal muscles to gently tilt your hips up off the floor as you lift your head and shoulders off the floor at the same time. Lower and repeat. This motion will rock your baby back and forth. Do 12 repetitions. Rest and play and then do one more set, only if you are able to.

Routine 3: Presses

Doing presses help strengthen the upper and middle back, shoulders, triceps as well as your biceps.

Overhead Presses

Sit cross-legged holding your baby in front of your chest with your elbows bent. Lift your baby over your head until your arms are nearly straight. Pause, lower and repeat. Do 10 repetitions, rest and play. If able to, then do two more sets.

Bench Presses

Lie face-up with your knees bent. Contract your abdominal muscles, hold your baby securely and bring him close to your chest. Gently straighten your arms without locking your elbows. Pause and lower your baby. Do 10 reps, rest and play. If able to, then do two more sets.

Routine 4: Lunges

Lunges help to tone the quadriceps, hamstrings, buttocks and calves. Carry your baby close to you in a front carrier and ensure that his head is well supported. Stand tall, look straight ahead and take a large step forward with your left leg and bend both knees at a right angle. Keep your front knee in line with your back knee (which is approaching the floor and keep your back heel lifted). Push off with back leg and step together. Repeat with opposite leg. Do 10 repetitions. Rest and if able to, do another set.

Crunch Time For Busy Mums

Mums who can't find time to go to they gym, take heart. Make the gym come to you. We know raising kids is a full-time job. Add to that the stress of keeping the home tidy, the clothes laundered and pressed as well as putting edible food on the table, and workout time becomes elusive. We put together a guilt-free workout that you can do while you are keeping an eye on the kids in the playground or even when you are at home.

A rubber tube with handles and a mat are all you need. Here are a few points to note when working with the tube: Start the exercise with a little tension on the tube and don't let go of the handles when you are pulling on the tube as it can snap back and hurt you. The exercises should be done 10 to 15 times. As you get stronger, gradually work your way towards three sets of 20 to 25 repetitions.

Triceps

Leap the rubber tube around a bar such hat the handles are around your waist-high for you. Taking an underhand grip, straighten your arms, without moving the elbows. Return to the start position and repeat 10 to 15 times.

Abdominals

Lie down (use a mat if you want) and place your feet on an elevated spot. Placing your hands behind your head (don't pull your head), slowly exhale and lift your head and shoulders off the ground by contracting the abdominal muscles. Hold the contraction for a few seconds and slowly lower back to the start position as you inhale. Repeat 10 to 15 times.

Outer Thighs

Stand on your right leg, body straight, and hold a pole or bar for support. Keep the leg slightly bend at the knee. Now, move the left leg away from the body by contracting the outer thigh muscles. Lower slowly to start position and repeat 10 to 15 times with each leg.

Triceps, Shoulders And Chest

Get into the push-up position, with your hands on a bench. Slowly bend your elbows and lower you upper body, then return to the start position by straightening the elbows. Repeat 10 to 15 times. If this becomes easy, you can do it with your hands on the ground.

Thigh And Buttocks

Stand with your feet about shoulder-width apart, holding onto a bar or pole. Slowly bend the knees, keeping the upper body straight. When the thighs are parallel to the ground, return to start position. Repeat 10 to 15 times.
 

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