I stand by the truth of my Facebook memory from 12 years ago: “Videos marketed as workouts for moms would be more realistic if they showed dogs licking faces, a child crawling under yoga poses, and another child sitting on the couch eating a snack and saying with the judgmental authority of Simon Cowell, ‘That looks easy!'”
As anyone with kids under 5 can attest, working out with little kids around is nearly impossible. Even harder? Finding the time to go to the gym! So most of us end up exercising with our kids around. Be inspired to stop asking how to exercise with kids and instead start moving with your toddler in these 5 areas.
1. Getting Warmed Up
Toddlers are natural-born warm-up machines. They wake up ready to get moving. So try these simple warm-up exercises (or some of these ideas!) to get you moving together.
- Take a Walk on the Wild Side – Imitate the moves of animals, such as duck walks, bear crawls, or frog jumps. My girls loved doing donkey kicks, crab walks, and dog rolls.
- March of the Mommies – Warm up the legs and get the heart pumping by marching in place with high knees while clapping hands.
- Simon Says Stretches – Play a quick game of Simon Says (or should that be Mommy Says?) with stretches like touching toes, side bends, and reaching for the sky.
- Follow the Leader – Take turns being the line leader, and do movements like jumping jacks, arm circles, or side steps to get warmed up.
2. Cardio Workouts
Working out with your toddler can look different than working out with your running partner, but your target heart rate won’t care how you get it pumping. Be warned, though. After 20 minutes, instead of asking how to exercise with kids, you might ask yourself how your kid never runs out of steam!
- Rave About Your Dance Skills – Put on some music and dance together. Encourage your toddler to mimic your moves, or let her throw down a few of her own while you follow along. You might work up more of a sweat than you think.
- Race to Workout – Set up a course in your living room or back yard, and have friendly races with your child. Incorporate short sprints or shuttle runs.
- Overcoming Obstacles Course – Create a simple obstacle course using stuff around your house, like pillows, hula hoops, and toy tunnels. Run, crawl, and jump through the course together.
- Jump into Wellness – Jumping jacks, star jumps, or simply hopping in place are great ways to increase your heart rate. Add kid’s song Jump Up (It’s a Good Day) to your workout playlist to boost your heart rate and your spirits.
3. Strength Training
You’re probably already noticing more arm strength thanks to carrying around your child. Who knew that how to exercise with kids can be as simple as carrying them around? Be intentional about getting stronger by trying these ideas that focus on building muscles.
- Mommy Bridge Is NOT Falling Down – Lie on your back with your knees bent and place your toddler on your hips. Lift your hips into a bridge position and give your toddler a lift up while strengthening your glutes and hamstrings. Repeat until you feel like your bridge is about to go the way of the London one.
- Plank High Fives – Get into plank position facing your toddler and give each other high fives.
- Can I Get a Lift? – Hold your child in front of you while you perform squats. Or try walking lunges with your child on your hip. After each one, lift her for an added challenge.
- I Want My Babybackbabyback Push Ups – Lie on your stomach and let your child climb on your back. Then, see how many pushups you can do with your baby on your back.
4. Yoga and Pilates
These moves set up sweet bonding moments and help you release some stress, too.
- Mommy & Me Cat-Cow Stretch – Get on all fours with your toddler beside you. Move through the cat-cow stretch, encouraging your toddler to mimic the arching (cat) and dipping (cow) movements. Throw in a few meows and moos just because it’s fun.
- Roll-Ups with a Cuddle – Let your toddler sit on your legs for this modified version of a Pilates roll-up. As you roll up, give him a squeeze, a kiss, or a tickle, and repeat.
- Downward Dog Tunnel – Get into downward dog and create a tunnel for your toddler to crawl through.
- Table Top Is Tops – Lie on your back with your knees bent and lifted so your shins are parallel to the floor, creating a 90-degree angle at both your hips and knees. Place your toddler on your legs and gently move your legs away and back.
5. Cool Down
Workouts for moms can also create a calming routine for kids, especially if it’s naptime for your child right after.
- Toddler Hug Stretch – Sit cross-legged and hug your toddler close. Gently rock side to side to stretch your lower back and shoulders.
- Child’s Pose – Kneel on the floor, sit back on your heels, and stretch your arms forward with your forehead on the ground. This calming pose stretches your back and shoulders.
- Slow Dancing, Swaying to the Music – Pick up your child or invite her to sit in your lap while you listen and gently rock to soothing music. Practice taking deep breaths together. This little exercise can give your child a self-soothing technique when he feels stressed.
- Butterfly Pose Breathing – Bring the soles of your feet together, knees out to the sides, and gently press your knees toward the floor to stretch your inner thighs and groin. Practice slow, deep breathing together. Encourage your toddler to “smell the flowers” as she inhales and “blow out the candles” as she exhales.
Have you found any creative solutions on how to exercise with kids that weren’t mentioned in the article? Do share!Â
