fitness
when you're a new mum, it can be difficult to shift the post-baby weight and get back to peak fitness, but, fortunately, fitness guru, Callum melly, has his top five fitness tips for busy mums on the go...
Peak fitness... the easy way!
pumped for the day ahead! (And once it’s done, it’s done!) Here are the four exercises I recommend:
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Alternating Lunge (on the spot) Starting in the brace position, lunge forward and plant your foot in a heel to toe motion. Lower your front knee until it’s one inch above the floor and at a 90 degree angle to your foot. While maintaining the brace position, drive off your front leg back to the standing position, then switch legs.
tart your day with a 20-minute bodyweight circuit before the kids get up. It’s quick, you don’t need any equipment and it will get you
Alternating Dead Bugs Lay on the floor, in the brace position with your knees tucked up to a 90-degree angle. Keep your core engaged and back flat on the floor as you slowly extend your right leg out. Gently tap your heel on the floor before returning to the 90-degree angle. Switch legs.
Tere are, however, other important solutions to getting fit and healthy once your baby arrives... Double up meals when cooking - When
you’re cooking healthy family meals, double up on portions, grab your Tupperware and save it for the following day, or freeze it for whenever you fancy it next! Do simple exercises while the kids are
playing at the park. Do these park-based exercises back to back for 10-20 reps for a simple workout while the kids are running around!
Jump Squats Starting from the brace position, push your hips back and bend your knees, lowering down to 90 degrees. Let your arms go behind so you’re ready to thrust them up and forward as you jump. Keep your knees soſt and your weight over your heels as you spring up into the air in a heel-to-toe motion. Land soſtly back down to the 90- degree squat position ready to jump again.
Bodyweight Press-Up Laying down, place your hands below your bust-line and push your feet behind so you’re in the plank press-up position. Maintain that brace position as you lower yourself to the floor before pushing back up into the starting position. Too hard? Keep your knees on the floor.
•Monkey bar pull ups • Bodyweight squats •Assisted see-saw jump squats •Climbing frame press-ups •Monkey bar swings
Lots of injuries can occur when you’re picking up the kids constantly. Stay injury free using good form when picking your baby up from the floor or from the car by making sure you’re maintaining neutral spine and bending your knees. Be sure to use your core for stability rather than your lower back. Burn more body fat by power walking
with your baby. Not only is it a good time to bond with your baby, but a carry pouch carrying your baby while you take a brisk walk is a great fat burner. Make sure you’re working 60-70 per cent above your resting heart rate, which is known as low intensity steady state (LISS.) „
Autumn 2016 MODERNMUM 61
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