Monthly Archives: August 2013

Simple 6 Exercises for Mom and Baby

Losing that unwanted baby weight is challenging. You have enough things occupying your time – changing diapers, fixing meals, cleaning the house. Assuming you have time to exercise is nearly laughable!

Luckily, you will find ways to spend quality time with your child and get a fruitful work-out.

Comprising Infant into the Workout

Taking care of Baby and exercising don’t need to be mutually exclusive activities.  There are ways to combine the two things.

Not only will you kill two birds with one stone, you’ll also help enhance Baby’s development.  Babies and young toddlers crave face time with Mommy.  These exercises will ensure plenty of that!  Plus, if you count your reps out loud, Baby will enjoy the soothing, repetitious sound of your voice.  As she gets older, you’ll be helping her learn to count.  And if you take your exercise routine outside, you’ll both benefit from the fresh air.

These exercise ideas are perfect for busy moms and fussy toddlers.  Don’t force yourself – or Baby – to do all of them one right after the other.  Instead, try to fit one or two exercises in whenever you have a few extra minutes to spare or Baby is in a good mood.  It’s great if you can get them all done during the course of the day.  If you only get one exercise accomplished, that’s fine too!

Don’t start exercising until your doctor has given you the ok.  Always make sure Baby is kept safe from harm.  Only include Baby in the exercises that are appropriate for her age.

Hamstring Stretch

  • Sit on the floor
  • Stretch your legs out in front of you
  • Place Baby on your legs, on her back, with her head near your ankles
  • Stretch your hamstrings as you reach with your hands to touch your toes
  • Hold the position for 5-10 seconds while you smile and coo at Baby
  • Return to the starting position
  • Repeat three times

Cobra Stretch

  • Place Baby on the floor, on her back
  • Position yourself over Baby in the prone position with your hands at her shoulders
  • Keep your legs and hips on the ground, but elevate your upper body
  • Stretch your abs and hold the position for 5-10 seconds
  • Ease back into a comfortable position
  • Kiss Baby
  • Repeat three times

Leg Extensions

  • Get into a comfortable seated position on an elevated surface (the sofa, a park bench)
  • Extend your right leg
  • Lying on her belly, place Baby on your shin
  • Grasp her hands/arms gently but firmly
  • Lift your foot until your leg is parallel to the ground
  • Return to the starting position
  • Do three sets of five repetitions

Shoulder Press

  • Stand with your feet firmly planted on the ground
  • Grasp Baby around the torso, placing your hands under her arms
  • Lift Baby up over your head, working your arm and shoulder muscles while keeping your abs flexed
  • Bring Baby back down for a kiss
  • Do three sets of five repetitions

Glute Lift

  • Lie on your back with your feet firmly planted on the ground
  • Have Baby sit on your stomach, straddling you
  • Grasp her gently but firmly by the torso or hands/arms
  • Pushing with your heels, lift your hips up and break contact with the ground
  • Squeeze and flex your glutes
  • Hold the position for five seconds
  • Lower to the starting position
  • Repeat five times


  • Place Baby on the floor, on her back
  • Position yourself over Baby in the prone position
  • Place your forearms on the ground, alongside Baby’s body
  • Push with your toes and lift your body so it is parallel to the ground
  • Flex your abs as you hold the position for 5-10 seconds
  • Smile and coo at baby as you maintain eye contact
  • Relax and repeat three times

If you’re ready to lose weight, spend quality time with your baby, and enhance both of your moods, give these baby-friendly exercises a try!  Then, come back and tell us what you think!

7 Health Exercises for senior citizens.

As older persons age, balance, strength, stamina and general wellness can diminish. Nevertheless, exercise can become a safeguard, reducing high blood pressure, keeping your body robust, keeping off harmful midsection weight and also protecting the mind by improving quality and memory.

Maybe not all workouts are appropriate for seniors, though. Care must be used to choose fitness choices that don’t worsen pain or health problems. Guidelines exercise options most suitable for seniors.


For years, senior citizens have enjoyed the simple workout of walking to stay fit. For contemporary seniors, walking remains the most recommended workout by physicians for Boomers and other over60 types. Why? It’s social — you can walk and speak in a bunch without becoming too winded. It’s easy and affordable, requiring only the investment in a great set of walking sneakers. It’s a natural movement; the human body has developed specifically to move by putting one feet in front of another. Seniors can consider forming small groups to stroll at malls, nearby track areas or across the area around five times per week and as little as three times a week. Several seniors decide to gradually walk for an hour, but advantages, including increased freedom and nimbleness, can be reached in intervals.


The buoyancy of plain water helps relieve strain on bodies, making swimming a favorite gentle – impact exercise, safe enough for people with arthritis or reduced mobility. Swimming is lauded by medical journals for a method for elderly persons to improve their heart and lung condition while strengthening large motor muscles inside the legs and arms. Indoor or outdoor pools in senior living complexes, community facilities or fitness centres are appropriate locales for swimming three times per week for roughly thirty minutes per treatment. However, seniors should avoid swimming in seas or ponds where strong tides might be difficult to navigate.


Remarkably, orthopedic specialists recommend cycling for seniors, even those with leg problems. Seniors should prefer for inside bicycling over a stationary bicycle for the most support. Specialists recommend that seniors pedal back, planning the couch in order that they keep an erect posture. Pedal this way at an appropriate rate for between five and fifteen minutes about three times weekly. Advancement to forward pedaling and 20 minutes of action, once that degree of action is learned.


Several seniors love dancing because it’s social and is more comparable to lighthearted fun than workout. Low-impact dancing only thrice weekly might help seniors stabilize cholesterol levels and help control hypertension.


A holistic workout that improves character, mind and body, yoga includes stretching, breathing deeply and holding poses for five seconds or longer. Due to the simple, sluggish movements that construct balance and power, seniors can reap posture, better coordination and muscle conditioning. Plus, they learn relaxation techniques that may help in lowering blood pressure. Yoga presents simple enough for seniors include the Chair Pose, Staff Pose along with the Soldier Pose.


Martial-arts might help seniors get fit while studying a little bit of self defense. Tai Chi is recognized for lowering tension, growing leg strength and easing joint pain in seniors, A sort of workout that combines yoga with slow, rhythmic movements and presents, Tai Chi for seniors usually comprises simple positions such as The White Crane and the Only Beat.


To battle rigidity and lack of bone strength that frequently occur in seniors, Pilates is the perfect exercise because seniors can lay prone over a Pilates bench or sit in a Pilates chair to perform the moves. Yoga involves gentle stretching while using your own body-weight for bodybuilding. Seniors develop abdominals that can support a weak back, as the abs muscles are e