A plie squat is a gym favorite for shaping thighs and lifting derrieres. This exercise works the quads, hamstrings, inner thighs and glutes. Normally, you hold a dumbbell or barbell in this exercise to add to the intensity. Here, you add the weight of your baby. With baby in carrier, stand with feet wide, toes turned out at a comfortable angle. Pull abdominal muscles in flat to support your back and the baby. Slowly lower down until your thighs are near parallel to the floor, keeping knees and toes in alignment. Slowly squeeze thighs and glutes until you’re back to start position. Repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets. The heavier the baby, the harder the workout. To add variety and intensity, hold your squat in the lowered position and do some controlled pulses. Baby will love the light bounce and your bottom will love the workout.
*Please consult your doctor or midwife before starting any exercise regimen.
Lunge
A lunge is also one of the most popular gym exercises because it does so much at once. In just this one exercise, you work the glutes, hamstrings, quads and inner thighs. Stand in a long staggered lunge stance. Bend knees and descend to form a 90-degree angle with upper and lower position of each leg. The kneecap of front leg should be approximately over the last shoelace. Keep front heel down and weight distributed evenly through front foot. Heel of back leg is up off floor and ball of foot is in contact with floor. Keep head over hips and eyes focused directly forward. Keep chest expanded and shoulder blades squeezed together while holding baby upright. Return to start position and repeat for 1 to 3 sets on each leg, about 12-16 repetitions. Tip: It’s more important to have a long stride than to lunge deep. If you feel off balance, make your stance wider.
Wall Squat
Standing with your back to a bare wall, slide down the wall until your legs are at a 90 degree angle. Feet should be shoulder-width apart, toes forward, abdominals tucked. Hold this position and squeeze your glutes (your rear end) Ideally, hold for one minute or until your thighs beg for mercy. Slide back up and repeat three times. This is a great time to sing to your baby while your minute counts down!
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