English
If you have recently given birth, it is best to wait at least 6 weeks and consult a doctor before resuming physical activity.
The exercises proposed in this article can be adapted to both men and women, you can model the training in your own way to respect your rhythm.
Before starting a session, it is important to dress in appropriate and comfortable sports clothing to feel comfortable. Before practicing the exercises, it is necessary to warm up properly, followed by muscle stretching.
We offer you simple exercises, which can be done at home:
How to work on your abs ?
Sit on a mat, feet facing the ground, then hold your baby in your arms, then place him or her to the left of your body, then to the right, to perform a repetition.
This exercise allows you to tone your stomach, while keeping your child close to you, who himself serves as your weight, which intensifies the exercise.
How to strengthen the lower body ?
Simply place your child in a baby carrier so that you can be free to move freely. Leave a space between your legs, then slowly lower down so that your thighs are parallel to the ground, then move up to straighten your legs, then repeat this movement several times.
This exercise makes you work on your buttocks and thighs.
How to strengthen your legs and buttocks ?
You can do the exercise with a baby carrier, in order to have your child as close as possible to you; there are adapted and ergonomic baby carriers that allow you to perform movements without embarrassment. It is also possible to do this by putting your baby in his stroller, which will allow you to take a short walk!
The legs should be spread to the width of the pelvis, while keeping the back straight, then perform the movement by bending the front leg, while keeping the leg back parallel to the ground.
Fast walking with a stroller or "Gym stroller" !
The stroller gym is already a very popular concept in North America, which includes several muscle exercises. Especially for fast walking, which is accessible to everyone, all you have to do is put your child in the stroller and you can start your training by going at the speed that suits you.
However, if your child is less than 6 months old, it is advisable to favour brisk walking with caution: before 6 months, your baby has difficulty sitting up and therefore a small shock can be poorly absorbed.
In order to make this outing pleasant, you can buy an off-road stroller by renting it from Familib; in fact, it adapts as well as possible to your environment, which will allow you to go out in various places (in the mountains, in the forest...).
It is also possible to participate in group sports classes with baby, this allows you to meet new people and develop your baby's communication with other children!
Carrying dance.
It is a new concept, which consists in placing your child against you in a sling or baby carrier, which allows you to be free in all your movements. The dance styles offered in these classes are varied, ranging from oriental to Indian, or even Latin. The carrying dance allows you to work on your back and shoulders and increase your flexibility. This practice also helps to develop your child's awareness and musical ear.
Yoga with baby.
Doing yoga with your child, allows you to relax and work on your breathing. Yoga works on your flexibility and that of your child, yoga exercises allow the baby to develop motor skills and body awareness.
More and more institutes offer these courses, such as "Maman bulle" located in Nice which also offers multiple services (baby massage, yoga classes, sophrology...).
The gym for your child.
You can also introduce your child to sports. For this purpose, there are specialized institutes such as Gobabygym located in Paris in the 12th arrondissement, it offers varied activities adapted to the needs of children. This practice allows you to spend a pleasant time with your child, while stimulating his or her development and motor skills.
We hope that the exercises presented will bring your ideas and make you want to get back into sport! They allow you to maintain and develop good health and to spend a special time with your child.