Workout from Mom Baby Class 8/13

Whole Body Forte Mom and Baby Session #1

Introduction /Meditation
Warm-up/Stretching: Stretching should be done after your muscles have warmed up to prevent injury. It should usually be a brisk walk but we will start with a little bicycling. Stretching improves flexibility and performance in the body. We will begin with a warming exercise and then move on to our Whole Body Forte variation stretches. Feel free to repeat these stretches during our closing, when your muscles are more awake.

1. Warm Up: We are going to lie on our backs, next to baby with feet in the air and just pedal as we would on a bike. You may count while you pedal. Let’s say 30 x.

2. Stretch: Now we are a bit warmed up. Let’s stretch! Stretching should not hurt.

A. Baby Belly Tuck:2x
1. Stand erect, feet, shoulder width apart. Arms up, then we are moving them down in front of our face, arching our back forward and tucking in our bellies while tensing the muscles. Hold and release.
we will repeat that two more times.
(This stretches your upper body (back, traps).

B. Squat Combo:2x
1.. Get into a comfortable semi squat position and bring your right arm across your chest gently pushing on it with your left arm. Alternate sides and repeat again.

C. Pregnant Lady:
1. Stand,step forward with right leg, knees bent, heels on floor. Move both arms back and place both hands on sides of buttocks. Now we are going to push our belly out, pinching our elbows towards each other and looking up. Alternate sides.(works calves)

D. Whole Body:
Sit. Feet together. Toes pulled back, pointing up. Arms up and we will swoop down towards our toes then to the left, back and around, landing again at our feet. Now we will go right, back, around and land again at our feet. Slowly…Now with our hands by our side we will let our neck hang gently, releasing all muscles. Most of the tension in the body begins in the neck. So we will roll the neck to the left and all around, then to the right two times.

Get up shake it off! Give baby kisses. Adjust toys.

3.Wild Body Workout:

A. All Fours Kick:
Get down on all fours facing baby.Hands clasped at elbows.Butt in the air and we will start with back kicks up with the right leg.We will do 5 on each leg.Take your time, don’t power kick, just lifting your leg in this way will help shape your butt. Alternate sides.

B. Plank Position:
Now clasp hands and feet back.1, 2,3, hold. Lower body to floor.1,2,3, hold then down to floor and again 1,2,3,hold and down to floor.

C. Push ups:
or variations chin to floor, butt down

D. Row boat:
Feel free to do variation of this pose if it seems to be too much. Bend knees up, Lift feet of the floor, point toes. We are going to pick up imaginary paddles and pull back to row. As we pull, we extend our feet forward. The variation is to put your arms back and do the same. We will do 10 of these.

E. Bump Ups:
Laying down, feet up, we will bump our bottoms off the floor and upwards,tightening our bellies. We will do 15 of these.

F. Boxing abs:
Boxing stance.One foot ahead, knees bent.Tummy muscles tightened.Fists up near chin.Right and left crosses.Pivot your hips and keep your tummy tight. 30x don’t worry if they get sloppy.

G.Spinning Jacks:
Jumping jacks spinning in a circle. 30x

H. Mamma Squat Thrusts:
Hands down in front of us shoulder length apart.Feet back, hop forward then back.We will do 10 of these, each time feet reach our hands it counts as one.

That’s it for the workout! Check your babies..Happy?
This can be done a few times a week!

4. Story and stretching to end the session