By Monique Miller, Founder, Yummy Mummy Lifestyle Ltd.
Photos by Taneane Twele Photography

As a new mother your list of essentials to leave the house becomes astonishingly long... diapers...check...wipes...check...blanket, rattle, toys, more clothes...and the list goes on. Somewhere in between lifting a heavy baby, contorting your body into advanced yoga poses to accommodate a sleeping baby and "cardio" cleaning the house during a 15 minute nap time, a mother often feels she has no energy for exercise. What a new mother needs to realize is training at this time in her life can help to avoid injury. These three mum-and-baby fitness gems will create strong car seat lifting shoulders and arms, and save your back from being thrown out by a two year old "monkey".

Baby Hug Bicep Curls

Allow your abs to be your natural weight belt through these three moves. Start with your feet hips width apart with your abs and back flexed and straight. Holding your baby firmly as they lie across your arms parallel to the floor, supporting their neck if needed, slowly curl them up focusing on flexing the front of the arms. At the top of the movement take a moment to kiss them or tickle their tummy. Slowly return the arms to a 90 degree angle. Exercise can be done using two light dumbells. Aim for 12 curls 3 times a day.

Zoom-Zoom-Zoom Shoulder Lifts

This move is perfect for the actions of "Zoom, We’re going to the moon!". To start, your feet are in the same position as the Bicep Curls and abs are in tight. Hold baby under their armpits and let them position between your legs. With a slight bend to the knees, lift baby away from body with straight arms. Allow for a slight bend to the elbow. If this is too intense of a move start with the baby staying close to your body and elbows bending outwards to finish in a straight line to the shoulders. Do 3 sets of 12.

Baby Bent-Over Row

This one is a back saver when your baby turns into a hulk of a toddler. This row motion will building your shoulders and back muscles as you isometrically work your core. The wider your stance, the better your balance will be for this move. With a strong straight back lean forward until you are at around 45 degrees. Place a toy on the mat in front of you to keep their attention and hold baby firmly facing the toy. Start with your arms fully extended and a slight bend to the elbow. Slowly bend the elbows, keeping them tight to your sides and form an L. Focus on pulling your shoulder blades together. Hold at the finish momentarily and then slowly extend to start. Do 12 rows three times a day and your back can thank me later!

Monique Miller is a leader in the Postnatal Fitness industry in Canada. As Personal Trainer, Fitness instructor and founder of Yummy Mummy Lifestyle Ltd., Miller also is very proud of her first full time job, her one year old son Corbin.
Yummy Mummy offers fun mom-and-baby fitness classes and the Yummy Mummy club for moms everywhere to join and find support. www.yummymummys.ca acts as the homesite to YM members and offers an on line forum where mothers can voice their concerns and celebrations as they belong to a club of wonderful women all going through the same fun life changes as a mum. The Yummy Mummy Club has fitness groups hosted worldwide with new chapters launching everyweek. Log on to www.yummymummys.ca to find out how you can meet new friends, find support and become an inspiration to other mothers in your community through the Yummy Mummy Lifestyle.