Tones the oblique muscles (the waist)
Stand up straight, with your legs hip-width apart.
Contract your abdominal muscles to engage your core, and hold your baby (or a 10-pound medicine ball) slightly out in front of your chest, with your elbows bent at a 45-degree angle. Be sure to keep your shoulders down and relaxed.
Swivel at your waist to the left. Hold this position for 3 seconds.
Swivel back to your center.
Swivel to your right, holding the position for 3 seconds. Then come back to the center.
Do 2 to 3 sets of 5 to 10 repetitions.
Plus: Fun tunes for your workout playlist
[TOUT_ARROW_LINK {1674723_2} {Next: Bicep builder}]
Works the bicep muscles and shoulders
Stand up straight, with your legs hip-width apart.
Contract your abdominal muscles to engage your core and hold your baby (or the medicine ball) slightly out in front of your chest, with your elbows bent at a 45-degree angle (and close to the sides of your body).
Bring your baby (or the ball) in to your chest, then lower her down so she's at your thighs. Hold her there for 3 seconds.
Bring your baby up again to your chest, and hold that position for 3 seconds.
Do 2 to 3 sets of 10 to 15 repetitions. If you need a break, give your baby a hug.
Plus: Fun tunes for your workout playlist
[TOUT_ARROW_LINK {1674723_3} {Next: Glute bridge}]
Strengthens and tones the glutes (butt) and lower back
Lie down on your back and bend your knees so your kneecaps are facing the ceiling. Put your feet on the floor.
Place your baby on your lower tummy, between your hips. (You can also do this exercise without your child.)
Contract your abs and lift your hips in the air while pressing your feet on the floor and tightening your bottom and thighs. Your baby will get a little lift and provide you with extra resistance. Hold for 3 seconds.
Lower your hips back down to the ground. Then lift your hips up again.
Do 2 to 3 sets of 10 to 15 repetitions.
Plus: Fun tunes for your workout playlist
[TOUT_ARROW_LINK {1674723_3} {Next: Plié squat}]
Targets the glutes (bottom), inner thighs, and the abs
Stand up straight, with your legs shoulder-width apart and your toes turned out like a duck's.
If you want, hold your baby (with both arms) close to your chest, keeping your shoulders down and back. Your baby will add extra resistance.
Contract your abdominal muscles, then bend your knees at an almost 90-degree angle to squat (or plié) down. Hold for a few seconds.
Be careful not to lean forward. Instead, keep your back flat and stomach in.
Straighten back up, and repeat the squat.
Do 2 to 3 sets of 10 to 15 repetitions.
Plus: Fun tunes for your workout playlist
Sources: Debbie Rocker, fitness expert and author of Training for Life, and Valerie Waters, certified personal trainer.
