5 Fun Exercises To Do With Your Kids

Once upon a time, my day would literally revolve around going to the gym. If I didn’t get a good workout in, I was in a bad mood. Well, just like most everything in my life, that all changed when I had the girls. Sometimes I wish I was one of those moms that made it a top priority and was still able to get to the gym everyday or even…twice a week, but I’m just not. I still go every once in awhile, but these days I get an even better feeling after I’ve worked out WITH the girls. I want to set a good example and have them see firsthand that exercise is important and that it’s imperative to always take care of ourselves. The challenge is to make it somewhat enjoyable for them and still manage to burn some cals.

I thought I would share some of my tips for working out with kids, whether you have a baby or a toddler (or both), it’s possible!

First of all, if I’m in the mood to run, I love taking them to a school track. It’s perfect for me to run while they play on the grass in the middle. I’ll bring a ball, bike or scooter for my toddler and she’s as happy as can be. We’ll even race sometimes, which completely wears her out (mission accomplished). After I’ve run a few laps I always do some body weight exercises.

I do my best to get 2-3 workouts in with the kids each week. Typically, I shoot for 3 sets of 20 reps at each exercise.

0771.) Piggy-Back Squats: Squats with the baby on your shoulders (Sometimes my toddler will do them next to me – today she wanted no part in it) Simply throw your baby on your shoulders and assume the perfect squat position: standing tall, feet shoulder width apart and toes pointed forward. Keeping your chest upright and head/eyes up, squat down until your butt is just below your hips (If you don’t get depth in your squat, you’re not really going to activate that booty like we all want to). Aggressively, drive out of that squat by pressing your weight into your heels and thrusting your hips forward. – Repeat for a total of 20 reps! If you don’t feel comfortable with them on your shoulders, use a front pack.

  • Modification – Find a bench or chair that you can sit your butt on and repeat the steps above. Giving yourself a ‘safety net’ to sit on allows for you to scale the exercise without having to worry about falling with your child on your shoulders!
  • Double modification – Take the child off your shoulders and work your way up to that added weight. But hurry, they get heavy fast! Haha

0752.) Walking lunges: Lunges with baby on your shoulders. Assume the same perfect squat position except now you are going to take one big stride forward. You’ll want to strike heel first and then lunge forward. Focusing on your back knee just grazing the ground. (Try not to allow your front knee to pass your front toe). The knee and toe should align and that is when you’ll want to drop your hips and focus on the back knee. From here, you’re going to drive out of this position by pressing off that front leg and striding into a lunge with the other leg. Try to keep your balance as you go from one leg to another and try to avoid the stutter step between strides. – Shoot for 20 total reps (10 on each leg)!

  • Modification – Stutter step between lunges. Simply come to a controlled, standing position before lunging with the other leg. This takes some of the stability and balance work out of the exercise but is something that you can come back to as  you progress.
  • Double modification – Take the child off your shoulders.

0813.) ABC Plank: Sing the ABC’s to your babe while in plank position. Lie on the ground in the prone position (stomach and face down). Elevate yourself off of the ground with your weight on your forearms/elbows and toes. You’ll want to focus on keeping your shoulders, hips and toes in a nice straight line. Don’t let your hips sag as this will prevent you from engaging your core properly and don’t allow your butt to stick straight up in the air like a stink bug. Simply hold that straight line while singing the ABC’s to your babe, who is placed just in front of your face.

  • Modification – Sing faster! Haha These isometric exercises such as the plank, usually aren’t that difficult initially. The longer you hold them, the harder they get.
  • Double modification – Instead of holding yourself up with your arms and toes, try your arms and knees. This will reduce some of the weight that you’re holding up and allow you to scale the exercise. Make sure to keep that straight line as this is where our core muscles are truly engaged!

082 (2)4.) Baby Lifts: Lie flat on your back, knees bent, feet flat on the floor with your baby sitting on your stomach. Simply lift your baby into the air fully extending the elbows. Once fully extended, lower the baby back down to your chest and repeat for 20 total reps.

  • Modification: If your child is too heavy, simply roll over into push-up position and complete 20 reps.
  • Double modification: Assume the push-up position keeping your knees on the ground. Complete 20 reps.

0875.) Tricep dips:While the kids are playing, find a bench to do some quick tricep dips. These are one of my favorite exercises. I promise you will feel it tomorrow! Place both hands on the edge of the bench with your legs extended to the ground, heels down and toes up. Bend your elbows and lower your butt as close to the ground as possible without touching. Press down on the bench and fully extend your arms. – Repeat for 20 reps!

  • Modification: Assume the same starting position but bend your knees and place your feet flat on the ground. This will reduce the amount of resistance applied to your body. Repeat the exercise.
  • Double modification – Limit the range of motion or even just bend the elbows slightly and hold it for 10 – 20 seconds as this will contract the isometric muscle fibers and develop strength that will eventually allow you to do the full range.

If you’re up for a challenge and want to go earn that mimosa, glass of wine or whatever your drink of choice is, complete the following challenge:

Mommamosa workout challenge: Complete 20 reps of all five exercises to make-up one round. Complete 5 rounds as fast as you can, for time. Comment below with your time!

…and when all else fails and the kids just aren’t cooperating (I’ve definitely been there), a good old-fashioned game of freeze tag will get your heart rate going and give you some quality play time with the kiddos. 114

Cheers! Xo

Brooke

 

 

 

 

 

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