Babies help parents workout

  • Published
  • By Airman 1st Class Susan Stout
  • 56th Fighter Wing Public Affairs
LUKE AIR FORCE BASE, Ariz. (AFPN) --  Balancing a career, family and fitness program is not always easy.

A training routine, created by fitness trainer Mindy Mylrea here, may help new parents get fit and spend quality time with their babies.

The routine is designed for mothers and fathers with a 20- to 30-pound baby and should be done twice a week for about an hour. Instead of hoisting weights, parents use their child.

“The exercises will keep you fit and feeling good while giving you time to connect with your baby,” Mylrea said. “As you do each move, make eye contact with your baby and talk to him or her throughout the workout.”

“This routine is good especially for people like me, a mom who works full time, so we don’t have to take more time away from our baby to go to the gym,” said Debbie Diveney, of the 56th Services Squadron. “This allows parents to have quality time while getting a workout.”

The following are ways a child can help parents get fit:

-- Piggyback squat: Let the baby climb onto your back, wrapping his or her hands around your neck and legs around your waist. Hold onto the child’s arms. Stand with your feet hip-width apart, keeping your abdomen tight and back straight. Slowly bend your knees to lower yourself until your thighs are as close to parallel with the ground as you can get. Make sure your knees do not extend past your toes. Straighten your knees to return to starting position. Perform one to two sets of eight to 12 repetitions.

-- Quadricep lift: Sit in chair with feet together, holding onto the sides of the chair with your hands. Have your baby sit on your feet, facing you and holding onto your calves. With abs tucked in, slowly straighten your legs to lift your feet and your baby off the ground. Hold for one count; then bend your knees to lower your feet back to the floor. Perform one to two sets of eight to 12 reps.

-- Calf raise: Sitting in a chair with feet placed together on the floor, put your baby on your lap facing you and hold him or her around the waist. Raise your heels off the floor until the baby’s weight is on the balls of your feet. Hold for one count; then return to starting position. Perform one to two sets of eight to 12 reps.

-- Overhead press: Stand with your feet about hip-width apart, keeping your abs tight and back straight. Bending your knees, pick your baby up off the floor, and lift him or her over your head, straightening your legs as you extend your arms. Be careful not to lock your knees or elbows. Bend your elbows and knees to lower your baby to chest level. Perform one to two sets of eight to 12 reps.

-- Triceps dip: Sit on the edge of a chair and place your baby in your lap with his or her arms wrapped as far as they can go around your waist. Place your hands on the sides of the chair, palms down and scoot your buttocks off the chair, making sure your thighs and calves form a 90-degree angle. Lower yourself by bending your elbows, keeping them pointing toward the wall behind you (not out toward the sides). Lower yourself until your upper arms are parallel with the floor, keeping your buttocks as close to the chair as possible. Slowly straighten your arms to raise yourself back up, being careful to not lock your elbows at the top of the move. Perform one to two sets of eight to 12 reps.

-- Chest press: Lie face up on the floor, with your baby resting facedown on your chest. Holding your baby with both hands, extend your arms, lifting him or her up as far as you can without locking your elbows. Hold for one count; then lower your baby back to your chest. Perform one to two sets of eight to 12 reps.

-- Push-up: Lie facedown on the floor with your hands directly under your shoulders, fingers pointing away from your feet and your baby resting on your back. Straighten your arms to lift your body away from the floor, keeping your back straight, buttocks tucked, abs tight and head aligned with your spine. Hold for one count; then bend your elbows to lower yourself to starting position. Perform one to two sets of eight to 12 reps.

-- Crunch: Lie face up on the floor with your knees bent, feet flat on the floor and abs tight. Let your baby sit on your stomach, leaning against your thighs, facing you. Loosely lace your fingers behind your head, and lift your upper body until your shoulders are two to three inches off the floor. Hold for two counts; then return to starting position. Perform 25 reps.

-- Oblique crunch: Lie face up on the floor with your knees bent, legs twisted to the left, right knee on top of left. Have your baby sit on your right outer thigh with his or her feet touching the floor for balance. With your fingers laced loosely behind your head, slowly raise your upper body toward your baby, keeping your elbows out to the sides. Hold for two counts; then slowly return to starting position. Perform 15 reps; then repeat on other side.

-- Rocking cool-down: Lie face up on the floor with knees bent and feet flat on the floor. Let your baby lie facedown on your chest and wrap your arms around him or her. Gently rock your body from side to side for two minutes, letting your baby hear your heartbeat. Both of you can now relax. (Courtesy of Air Education and Training Command News Service)