Operation Bring Mumma's Body Back

Hi Lovely Mummas

So you've had a baby...

Things have been quite hectic in your life. You are exhausted both mentally and physically and you think to yourself,

'I really need to fit in some exercise, but I 'm too busy and too tired'.

We've all been there. An important thing to remember, however, is even though you are tired, doing some exercise will actually give you more energy and it will also help you feel happier as you will get a little injection of endorphins. Well worth the trouble.

So with that in mind, I have designed a programme for you to do at home with your baby.

No need to get dressed or even brush your hair.

I aim for it to be easy to follow, varied and fun. It should be short enough to squeeze in to your daily routine..

Your job is to make it a daily priority because we all know a happy mumma = happy baby.

A few disclaimers before we start:

Check you are good to go

I'm not a medical professional nor am I a qualified instructor (although I do have a lot of fitness experience) so please seek medical advice before commencing. In particular please check that you are okay to do any abdominal work and that your pelvic floor is in good shape - we don't want to do any permanent damage here.

If you are breastfeeding

Exercise burns calories and dehydrates, ensure that you are eating more and drinking more than usual to keep your milk supply up (unfortunately chocolate biscuits and lattes don't count!).

Keep up the Cardio

To maximise your results, try to get out for a buggy walk (or run for those that are really adventurous) once a day. Your bubba will love this too, especially if you stop by a park and a bit of fresh air will be good for you aswell.

Okay, now that's all out of the way let's get started.

Warm Up

Before each of these workouts begin with a warm up. See video below for how to do each of the below.

20 jogs on the spot
10 lunges (alternating legs)
10 bottom flicks
10 windmills
10 leg swings (both legs)
10 arm rotations

Cool down

After each workout cool down a drink of water and do some stretches - this will help with any sore muscles and help you to become more flexible. Se video for how to do these stretches.

Hip flexor stretch (alternate legs)
Arm stretch (alternate arms)
Quad stretch (alternate legs)
Hamstring stretch (alternate legs)
Calf stretch (alternate legs)

Don't forget to squeeze in (sorry for the terrible pun) some pelvic floor exercises every day. Here are some good links for how to do these:

http://physiotherapy.org.nz/assets/Your-health/PNZGuidePelvicFloorv5visual.

http://www.pelvicfloor.co.nz/pages/pelvic-floor-exercises

Benchmark Monday

Every Monday you are going to do the same workout. This is your benchmark workout so you can see how much fitter and stronger you are getting. Each week try to get a bit better than the week before, i.e. do more rounds.

Set a timer for 5 minutes.

Every time you complete the below 15 movements that is called one round.

Keep tabs of how many rounds you complete in the 5 minutes.

In the first week you may only do 1 round but the aim is that you get better each week.

Record your results somewhere like on a calendar or diary - you will want to celebrate your progress when you improve on this in coming weeks.

5 push ups (on knees)
5 burpees
5 squats (go right down until making a right angle with your knees)

Make sure you crank up the music (not too loud for bubba's ears though), it helps make it more fun.

Tune in Tuesday

Make a lucky dip exercise box by writing the names of the following exercises on a piece of paper and placing it into a box.

Bear crawl
Feet and hand walk out
Donkey kick
Superman
Step up
Milk bottle moves (fill the milk bottle up with water or if you're feeling strong try sand)
Lunges
Tricep dip
Mountain climbers
Push up
Burpee
Squat
Hand to feet sit up

See video for instructions on how to do these movements.

Choose a song that you love and crank up the volume.

Choose an exercise out of the box and aim to do it for the entire duration of the song.

This is a very short workout, try to keep moving (albeit slowly) for as much of the song as possible. You can rest/collapse at the end!

Roll on Wednesday

Get two dice. Put stickers over the numbers on one of the die and write the following exercises on each face:

burpee
push up
squat
mountain climbers
tricep dip
lunge

I made my dice out of my son's blocks.

Put your favourite Netflix show on (e.g. Gilmore Girls) and set a timer for 10 minutes.

Whilst watching your show simultaneously roll the dice and complete the movements (if you can't remember them see the video above).

e.g. if you roll a 4 and squats do 4 squats. Then roll again.

Keep rolling and completing movements until the timer runs out.

After the timer goes off enjoy the rest of your show while you stretch and do pelvic floor exercises.

Take it to the Next Level Thursday

Find some stairs (hopefully you have some at or near your house).

Baby on front pack optional for extra resistance.

Put on your favourite tunes.

Begin at the bottom of the steps. Walk up, walk back down.
Next walk up 2 steps at a time, walk down normally.
Next walk up by stepping up 2 (or 3) then back down 1. Keep repeating until you reach the top. Walk down normally.
Next walk up by lifting your knees up high for each step. Walk down normally.
Repeat all of the above.
For an extension you can jump up each step (but don't do this with a baby attached as you might fall over like I did ha ha).