Training

Try This At-Home, No-Equipment Workout For Parents

Raising a baby introduces a myriad of new movements to the daily lifestyles of parents that can cause stress on the body.

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*Courtesy of the American Council on Exercise

Raising a baby introduces a myriad of new movements to the daily lifestyles of parents. These movements, like picking up your baby (and of course, the gigantic baby bag) are repeated over and over again daily, leaving you prone to injury, stress and soreness.

This at-home, no-equipment workout designed specifically for parents ensures your body remains invigorated, injury-free and energetic. When the baby wakes up for the sixth time in a night, the last thing you need is a pained shoulder and stiff joints.

Frequency:
This workout can be performed 2-3 times per week, as time allows. Begin with one set of each exercise in the workout, completed as a circuit with minimal rest between sets (30-60 seconds). As fitness progresses, add a second circuit of exercises in the same order.

Intensity:
Begin each new exercise with body weight or a minimum amount of resistance, make sure you can perform the exercise with good movements (form), and then progressively increase the repetitions, resistance, and sets.

33-1
HIP HINGE
Shift your weight onto your heels and then push your hips backwards as you hinge forward at the hips. Allow a slight bend in the knees and stop when your torso is between horizontal and vertical. Pause and return. Complete 8-12 repetitions

112-1
SINGLE LEG STAND
Engage core muscles, stabilize on stance leg, exhale, and lift one leg 3-6″ off the floor. Avoid any sideways tilting or upper body swaying. Hold for 10-15 seconds, lower foot to ground, and repeat performing 8-12 repetitions per side.

15-1
CAT-COW
Move slowly through the range-of-motion for 8-12 repetitions. Add a second set as fitness improves.

14-1
BIRD-DOG
The right-arm/left leg and transition to left-arm/right leg is counted as one repetition. Raise arm and opposite leg on a 2-count/hold for 2 counts/lower on a 2-count; perform 8-12 repetitions. Add a second set as fitness improves.

201-1
STANDING GATE OPENERS (FRANKENSTEINS)
Engage core and maintain stability on one leg throughout the movement. Perform 5-10 repetitions per side

Read More:
Body After Baby—How Pregnancy Affects Runners
4 Ways To Strengthen And Heal For Postpartum Runners