Exercise during nap time

19 Jul
Are you finding it difficult to find the time to exercise now you have a baby to look after? Babies have such a busy schedule so it is no wonder that you day is over before you realise it.
This is why I have created a home workout for you to do in the comfort of your own home while your little one is sleeping. It is very simple to follow and can take as much or as little time as you can spare. It is a mini circuit that you can repeat as many times as you’d like. I would ideally recommend 3 – 5 rounds if possible, but anything is better than nothing so don’t worry if you can only do 2!
  • 5 walkouts – take a big breath in raising your arms above your head, bend over to touch your toes (or try) and walk your hands out until you are in a plank shape, then bend your knees to start walking your hands back up to a standing position.
  • 10 wide leg squats – legs a little wider that hip width, toes pointing slightly outwards, squat down as low as you can whilst keeping your back upright, feeling the stretch in your inner thighs.
  • 20 alternating leg lunges – hands on hips, or out to the side for balance, slowly step forward and lowering down to get a right angle on each leg, keeping the back up straight. Push off the front foot to come back to standing. Repeat this on alternating legs.
  • 20 Plank leg lifts – hold a plank position on your elbows, keeping the glutes squeezed and the legs straight, slowly lift each leg up just a small height off the floor. Make sure to keep you tummy pulled in tight all the way through.
  • 20 mountain climbers – This exercise in done in a plank position again, but on your hands instead of your elbows. Keeping the tummy pulled in, start crunching your knees up towards your chest, alternating legs.
  • 20 crunches – lying on your back with your legs in the air, bent or straight its up to you, pop your head in your hands. Slowly lift your head and tuck your chin into your chest, hold for 3 seconds and then release. These are tough so remember to breathe and take it slow. If you need to do 2 sets of 10 that is fine too.

There you go, 6 exercises to complete the circuit once. After completing it once, you will know how long it takes you and therefore how many rounds you are likely to fit into nap time!

I really encourage you to give this a a go. It won’t be easy to start with, especially if you are in the early postnatal stages, but take it slow, do it as often as you can to begin with and I promise it will get easier.

If you need any further explanations of how to do the exercises please feel free to contact me over email and I will be more than happy to help.

I will be posting more in the near future but get stuck into this one in the mean time!