Strength-Training Routine 3
Aim for 45 minutes on most days.
- Baby nose-touch presses: Lie on your back, knees bent, with your baby lying on your stomach facing you. Bend your elbows and place your hands under the baby's armpits. Fully extend your arms (both shoulders and elbows) so that his face is in line with yours; lower. Repeat 10 times (upper limit should be 15 reps). Do three sets with 30 to 45 seconds of rest in between.
- Baby squats: Squat down with your feet flat on the floor and the baby sitting in front of you. Hold the baby under his armpits with your arms slightly bent, then stand up. Lower back down to a squat. Repeat 10 to 15 times for three sets.
- Baby knee extensions: Sitting on the edge of a chair, put your shins under the baby's armpits. Lift your feet (and the baby) off the ground and straighten your legs without locking your knees. Repeat 10 to 15 times. Do three sets with 30 to 45 seconds of rest in between.
- Back extensions ("Supermans"): Lie facedown on the floor, arms out in front of you. Keep your legs on ground, then lift your arms, shoulders, and head as high off the ground as possible, like Superman flying. Keep your head and neck in line with your arms as you raise up off the ground. For this exercise, the baby can watch. Repeat 10 to 15 times for three sets.
- Baby wall squats: Stand with your back against a wall, holding the baby with your arms straight and hands under the baby's armpits. Keeping your back against the wall, lower slowly into a sitting position, then straighten to a standing one. Repeat 10 to 15 times for three sets.
- Baby sit-ups: Lie on your back, knees bent and feet flat on the floor, with the baby sitting on your stomach. Looking at the baby, place your hands behind your head with your elbows out to the side. Curl your upper body off the floor as far as you can without letting your feet come off the ground (do not hook your feet on anything). Repeat 10 to 15 times for three sets.
- Baby triceps extensions: Lie on your back with your legs straight and the baby sitting up on your chest. Hold the baby under his armpits and lift so that he's in the air, your arms are straight, and you're eye to eye (a similar position to the baby nose-touch press). Do not move your shoulders, but bend at the elbows as you lower his nose to yours. Do as many as you can with the weight of the baby. Repeat 10 to 15 times for three sets.
- Baby leg lifts: Lying on the floor with your legs straight and the baby reclining on top of your thighs, lift your feet about one foot off the floor (or as far as you can). Lower your legs back down. Be sure to keep your lower back on the floor. Repeat 10 to 15 times for three sets.