How to Work Out with Infants and/or Children

Being a parent means busy schedules, sleepless nights, quick dinners and often no time to yourself. This can sometimes lead to not being able to go to the gym. Home equipment can sometimes start to collect dust as a new baby takes up more of your time. So instead of trying to get in a quick workout while your baby is sleeping, involve your baby into your work out.

Things You'll Need

• Infant or child
• Open space on floor
• Baby swing or high chair
• Running stroller (optional)
• Baby bike seat or bike trailer (optional)

Instructions

How to work out with an infant or child

1. As in the beginning of any work out, stretch. You can involve your infant by placing him on the floor and trying to touch him as you lean forward to stretch your hamstrings. Or place him in the swing as your stretch.

2. Do sit ups. With the baby in the swing, position yourself in front with your knees at the baby's feet. (Swing does not need to be on.) Start lying down with knees bent. With each sit up touch your baby's feet. Want to make her laugh? Tickle her. Complete 15 repetitions for three sets.
   To work obliques, place your knees so your baby's feet are on the outside of your left knee. Take your right hand and touch your baby's feet. Again do 15 repetitions and repeat on right side for three sets.

3. Do push ups. Depending on your strength, either do push ups on your knees or on your toes. (Push ups starting with knees on floor will be easier.) Place your baby between your arms in push up position. Make sure back is straight and arms are shoulder width apart. Bend arms to 90 degrees and push self back up. Every time you go down give your baby a kiss on forehead, cheek, etc. This will allow you to know how far to go down to have an effective push up. Complete 10 repetitions for three sets.

4. Do squats. Place legs shoulder width apart. Hold infant and squat till legs are at 90 degrees. You should stick your butt back as if you were going to sit in an imaginary chair. Return to standing position. Complete 10 repetitions for three sets.

5. Do lunges. Again hold onto your infant, place right foot forward until bent at 90 degrees. Hold for three seconds and step back to starting position. Place left foot forward until bent at 90 degrees, hold for three seconds and step back to starting position. Complete 16 repetitions, eight for each leg, for three sets.
   -Want to add some obliques, when placing right foot forward twist to the right. If baby is at stage where they are stable enough to stand as you twist have the feet touch the floor. Repeat on left side.

6. Do running or biking. After lifting with child, go out for a run, bike, or walk. As your child gets older she can go for a walk or bike ride with you.

Tips & Warnings

• Something that makes working out enjoyable is not actually thinking that you are working out. By working out with your infant you are playing with your child but also getting back into shape.