I can only imagine how being a good mother has got to be one of the most difficult jobs for anyone to take on because you place your children’s needs in front of your own. Therefore, defining a “good mother” equates to being selfless to her own desires; however, a new mom needs to make time to take care of herself, too. New moms need to realize that they would only be better at being moms if they were more physically and mentally fit. While these moms may have zero time for themselves – there are plenty of exercises they can do at home, actually with their infant, to benefit their health. Enclosed are three exercises for new moms to perform to help get their workout in without having to leave the comfort of their own home or little ones.
- Stationary Lunge– This exercise will provide a deep stretch for your hip flexors and quadriceps while strengthening your gluteal muscles. Note that you can carefully hold your infant to your chest while performing this exercise if you so choose. To start, position your feet about two-and-a-half to three feet apart from one another with your rear heel off the floor. Your front heel and toes should feel secure for added stability. Next, slowly lower your torso and lunge downward, bending both of your knees at 90-degrees with your back knee as low to the ground as possible. Pause at the bottom of the lunge for a solid second while keeping optimal posture without rounding your upper back forward. Then, rise up from the lunge to the starting position to complete the exercise. For a great challenge: Try to have your bent knee touch the ground gently with each lunge. Executing four sets total of two sets on each side performing 12 repetitions would be a great goal.
- Push-ups– One of the all-time best exercises anyone can perform, push-ups utilize many different muscle groups at once. As a new mom, you will love the muscle that push-ups can build. Additionally, push-ups provide incredible core strength and back stability that can benefit any new mom. To perform, position your hands slightly wider than shoulder-width apart with your chest facing the floor. Your knees, feet, and legs will be together while you maintain the neutral spinal position (upper back and gluteal muscles are aligned). Gently place your infant on the floor below your face so you can carefully watch and engage him or her during this exercise. Lower yourself downward in a controlled manner towards your infant or as low as possible for a two-second count while rising back into the starting position. Bonus points for giving your little one a kiss with each repetition! Performing two sets of eight to 12 repetitions would be a great goal.
- Shoulder Planks– This is an efficient exercise to create lean muscle in your shoulders, chest, and arms while developing stability in your shoulders. New mothers can always use more stability and strength in their arms for holding their infants. To begin this exercise, get into the plank position with your knees, legs, and feet together with your heels positioned upward off the floor. Instead of stabilizing on your forearms, you will place your hands on the floor at shoulder-width apart with your elbows slightly bent (remember to maintain a neutral spine). Once again, carefully place your infant on the floor below your face so you can carefully watch him or her during this exercise. Perform this position isometrically (holding static) from 10 seconds to 30 seconds total, for two sets.
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For over ten years, Shaun has successfully run his own personal training business in the New York City Metro area. Able to relate and adapt to each individual, Shaun prides himself on developing exercise plans and nutritional menus to foster every client's fitness needs. His clientele ranges from the athlete, and senior citizen, to bodybuilder, and dancer. Shaun's specialties include: strength training, power techniques, corrective injury training, and core stability training.
In addition to the highly regarded Master Trainer status, Shaun is a certified personal trainer of the National Academy of Sports Medicine (NASM). With NASM Shaun also holds specialized certifications in: Pre- and Post-Natal, Corrective Exercise Practices, Cardiovascular Weight Loss, Youth Training, Senior Citizen Training, Balance Training, Core Stabilization, and Self Myofascial Release (SMR). Additionally, Shaun is certified by the International Sports Sciences Association (ISSA) as a Strength and Conditioning Specialist and Sports Performance Nutrition Specialist, with training in the Female Athlete, Knee & Shoulder Rehabilitation, and Marathon Training. Shaun earned his Bachelors degree in English Literature and Writing from the University of Delaware.
Shaun's first full-length book, "Push-up Progression Workout for a Stronger Core" is currently available worldwide both in paperback and e-book formats. It was featured as one of three top books in 2013 for healthy living as selected by Dr. John Whyte of The Discovery Channel. His latest book, "Push-up Progression (2nd Edition)" has already achieved great success and notoriety in the world of fitness. It is currently featured in bookstores across the United States and United Kingdom in paperback and available wherever e-books are sold. Shaun has had a multitude of articles, program designs, and tips published within a variety of books, magazines, and on websites in the world of fitness and beyond including: Price World Publishing, Demos Medical Publishing, Livestrong, Rodale Books, OnFitness Magazine, Fitness Magazine, Brides Magazine, and GO: AirTran Magazine. Additionally, Fitness Professional Online recognizes Shaun as an "expert," answering questions for other fitness and health professionals.
Shaun also has media experience in both television and radio, ranging from fitness modeling, to hosting his own weekly radio fitness show.
Latest posts by Shaun Zetlin
- The Role of Exercise in Stress Management - May 9, 2017
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