Baby Bootie Camp: New Mom Workouts, pre and postnatal

If given the choice, my baby would probably prefer a whistle in his mouth to a pacifier. He is my own 4-month old personal trainer. When he is fussy, he doesn’t like small jiggle moves or swinging back and forth, instead he calms down when I hold him and perform large up and down motions – like lunges and squats!

So I created the Baby Bootie Camp workout to soothe baby and slim and sculpt mommy (and daddy!).

To get on the waiting list for this new (the 5th) NikkiFitness DVD, go to www.nikkifitness.com and sign up for the free e-mail list (no spam, just new once- weekly workouts or tips).

Here is part one – standing leg workouts with a baby.

1) Inner Thigh Squats

Either holding the baby in front of you, or in a harness like a Baby Bjorn, separate your feet in a wide plie stance, so that your knees are directly over your ankles when you bend them at 90 degrees. Toes point 45 degrees out to the sides, not directly in front of you. Stand to straighten legs for one rep. When my baby cries, this is his go-to move to bring quiet and calm.

2) Lunges

Separate your feet bringing the right in front and left behind, but to ensure good balance holding the baby, separate the feet so that they are not standing on a tightrope, in line, but instead, picture standing on two railroad tracks. You can also hold onto a piece of furniture for added balance. Lower towards the ground so that the front knee lines up directly over the ankle and then rise up to straighten the legs again. Do 15 reps on this side and then switch legs to bring the left in front.

3) Calf lifts

Give your quadriceps a break and stand with feet shoulder width apart. Rise up onto the balls of your feet 20 times to work your calves and keep baby happy and moving.

4) Squat and Lunge Combo

Combine move one and two, slowly, by performing one inner thigh plie squat down and up, with toes pointing 45 degrees out. Then left your right heel and pivot on the ball of the foot, turning to face your left and perform one left lunge down and up. Pivot the foot back for another inner thigh plie squat. Lift left heel and pivot on the ball of that foot to turn to your right for a right lunge, then turn back to center. That completes one rep. Perform 10 inner thigh squats, left lunge, inner thigh, right lunges altogether.

Next week we’ll introduce “Rocking Outer Thigh” and “Glute Kickback Squats” and then move onto arms, abs and back later in the month. Better get moving, the baby says GO!

Fitness, Fit it in. Nikki

Nikki

There is a lot of advice out there for moms-to-be and a lot of moms willing to give it, sometimes too willing. So when I found out I was pregnant 4 months ago, I started having an interesting, aggravating conversation. It went something like this:

Them: How are you feeling?
Me: Great! No morning sickness and I am still workout out 6 days a week, teaching classes and running.
Them: Really!!!? Are you sure that is ok for the baby (in a tone that shows they think I should be a couch potato instead.)
Me: Yes, I am sure, as you know I am not only a personal trainer and class instructor, but I am certified in pre-natal fitness. Working out is good for the baby. My doctor agrees.
Them: Hmmm, well ok, as long as you take it easy….
Me: Thanks for your permission for me to work out since you are the expert! (I think, but don’t say this.)

The facts are that pregnancy is not a time to start a NEW fitness regimen if you DON’t normally work out, but if you DO stay fit and get pregnant, it is more than ok to keep it up. This is not the time to train for a triathlon, but if you are a fit person you should check with your doctor and in most cases continue she’ll recommend doing what you were doing before, just watching you don’t get too out of breath. If labor is the hardest workout you will ever have, doesn’t it seem counterintuitive to quit training 9 months before? It is not until the 2nd and 3rd trimester that you should even do anything much different, like not lying on your back for abs workouts. But instead of lecturing or giving advice like so many others out there, I am just going to tell you what I am up to!

16th week:

Sunday – Teach 1 hour cardio sculpt class doing 80 percent of the workout and talking/walking around checking member form the other 20 percent.

Monday – Walk 30 minutes to work, 30 minutes home. Teach chisel class for 45 minutes focusing on abs glutes and arms.

Tuesday – Walk 30 minutes, was planning to ran 30 minutes (shorter and slower than my old 45 minute route.)

Wednesday – Taught Buns, Legs and Thighs (BLT) class at Crunch, followed by Cardio Express for a total of 60 minutes. Walked 30 minutes to work but only 10 mins home and took the subway because it was raining and I was late.

Thursday – Walked 30 mins to work and 30 mins home, ran 30 mins in the park after work.

Friday – Did my own fitness DVD “Booty Camp” because it was raining out and did not walk to work because I worked from home to make an ultrasound appointment. I am waiting for my pre-natal yoga DVD to arrive in the mail or normally I would have done a 9am yoga class at the gym.

Saturday – Day off from working out, walked around the neighborhood doing errands.

I feel great, have a baby bump, but my arms and legs are not gaining weight. Yes, my jeans don’t zip but at least I think I will keep wearing the same jeans with a belly band until November!

So don’t take my advice, but maybe follow my lead and keep up your Mommy Moves! Visit my website www.nikkifitness.com for recent prenatal and post-baby fitness articles I have appeared in.

Fitness - Fit it in!

Baby Boot Camp