This week we’re back on the fitness beat, specifically, how to find time to work out and how to include your kids in your fitness routine. Believe it or not, it’s possible! And according to Nedra Lopez, a Women’s Health and Wellness expert, kids love it. 

ASK AN EXPERT: Exercise after you’ve had kids

Nedra Lopez is a Women’s Health and Wellness expert, certified in prenatal and postpartum coaching. 

–

I remember after I had my daughter, I was so excited to start working out again. But it was also so depressing because I felt like I could barely go for a brisk walk. Any advice?  

Start slow. I tell clients who are postpartum to train like they’re pregnant. Your body was just rocked. When you’re pregnant your body releases a hormone called relaxin that essentially relaxes your ligaments. So you’ve been stretched like crazy, literally just like floating around. Nothing is stable.

And remember: you just had a child. And you’re responsible for this child and probably sleep-deprived. So I say, just be patient. We’ve been there. But slow and steady wins the race. 

Any specific moves that are good to start out? 

The number one thing is to create stability so you can realign your body and create strength. Start by building up your core. Pelvic tilts. Heel slides. Toe taps. Breathing work. Bridging. Clams. Squats (You can google these for guidance).  

What’s the best way to work out WITH your kid? 

First off, kids love it and it’s really good bonding time, regardless of their age. When they’re babies, just lay them down next to you. If you’re doing a plank, do the plank over them. If you’re doing a squat, hold them by your chest. It’s great for core stability. 

So you’re basically turning them into a weight? 

Exactly! And your child is getting bigger and heavier, so the exercises will naturally progress as you get stronger. They love it and it will get your heart rate up.

What about for toddlers? 

You can do the exact same thing, but their limbs are longer. Also, you can turn it into a game. Chase them for cardio. Play hide and seek. Or let them work out along with you. Teach them how to plank or do a pushup. It’s a great activity. And just like that, you’ve managed to sneak a workout in.