Exercise with Mommy and Me

A new baby brings a lot of joy and changes to a household. Parents often feel like their schedule and priorities are planned around their child, and it can be difficult to get to the gym as often as before. This doesn’t mean that the new mom or mother-to-be has to give up her workouts altogether. There are plenty of great ways to keep moving while you are expecting, and it’s simple to add exercise to the time you already spend playing with your baby or toddler.

            Get rolling

            Use your stroller to go for a walk or jog in your neighborhood or at a park. You and Baby are sure to enjoy the fresh air while you get some exercise. Consider having a mom friend meet you to walk and talk—the time is sure to pass quickly while you socialize. If you are expecting, walking is a great way to stay active. Walking is a low impact activity that can be tailored to your abilities by adjusting distance and speed. “I walked every night for 40 minutes,” says Emily Corder, mom of two. “I ended up losing weight while I was pregnant!”

            Tummy time

            Stretch out on the floor with the baby while you both work on your tummy muscles. Baby is sure to enjoy having Mommy at eye level while you work on your abs. Lie on your back, bend your knees and lift your feet off the floor. You can lay the baby on your shins and slowly move your knees from your chest back to starting position. You can also do crunches and planks while the baby lies next to you.

            Baby press

            Who needs the free weights when you can simply play with your baby and get the same type of workout? Lie on the floor with the baby on your chest or stomach. Lift the baby under his arms into the air and move him up and down. You can also try standing and lifting the baby from chest height to over your head, then repeat.

            Baby bends

            For this exercise, you can hold the baby against your chest or use a wrap or baby carrier to keep the baby secure. Stand with feet apart and squat slowly several times. You can also try walking lunges. These are challenging for you and fun for babies.

            Dance it off

            One of the best ways to sneak in a cardio workout is to turn up the music and dance. You will burn calories without even noticing. Kids of any age will love to join in while you turn your living room into a dance floor. This is also a great way to stay active during pregnancy.

            Silly stretch

            Stretching is important to keep the body healthy and strong, especially after a workout. Get creative while stretching and use it as a time to interact with the baby. Lay the baby on the floor while you touch your toes. Sing a song or recite a nursery rhyme while you hold the stretch. Make it fun for you and your baby.

            Getting back in shape is always a challenge, but that doesn’t mean it can’t be fun. By continuing to remain active during pregnancy and incorporating your baby into workouts, you will not only spend quality time together but you will be burning calories and making yourself a priority at the same time.    

KC moms share how they got back into shape post-pregnancy

• “While pregnant, I ran until I couldn’t, then walked every day, and I lifted weights as normal. During the six-week recovery, I walked slowly every day with the stroller. Then after I was cleared, I went back to jogging and weights. When the baby is old enough, we upgraded to the jogging stroller, and I would use the childcare at the gym to work out as well.” - Nicole Pontillo, Stillwell mom of two.
• “I went for runs with the kids in the jogging stroller and, after my second, I trained for a half marathon. Pushing them both on hills gets you into shape real fast!” - Abbie Tillinghasr, Olathe mom of three.
• “I made it a goal to get 10,000 steps a day no matter what. Some days I ran, some days I walked, some days I did jumping jacks and squats while my son played or watched a show.” - Jayne Holmes, Olathe mom of four.
• “I did not have time to work out after having the boys, but I lost my 50 pounds of baby weight within 10 weeks of their being born. I attribute this fully to nursing around the clock for three babies.” - Becky Asher, Olathe mom of triplets.
• “Bring a resistance band to the park and work out on the side while the kids are playing nearby.” - Rachel Helzer, Olathe mom of three.
• “I bit the bullet and bought my first jogging stroller before my first baby turned 1 and set a goal of running a 5K after each baby. It got us out of the house, exercised both me and the dog, gave us sunshine and fresh air, Baby occasionally napped, and we often ran to parks to meet friends, so it was social too. Besides running I was willing to try new things like WERQ and Shine Dance Fitness with my kids at the gym and at home, especially during winter months and the pandemic.” - Stephanie Loux, Colorado mom of three.
• “I enjoyed swimming while pregnant. It was a great relief on my joints.” - Olathe mom Jennifer Petrehn.

Sarah Lyons is a freelance writer and lives in Olathe with her family.

As always, please consult your health care provider with any questions or concerns.