10-Minute Workouts While Baby Naps
Can’t manage to “nap while the baby naps”? Tone up with one of these easy, equipment-free workouts. Photo: Shutterstock / The Bump
Yoga is an excellent way to energize, relieve stress, and regain the flexibility and strength you had prebaby. Try this routine from prenatal and postpartum yoga instructor Jennifer Wolfe.
What you need: A flat surface
Start in a hands-and-knees position with your hands directly under your shoulders, and hands, knees and feet hip-width apart. Make sure your pelvis is in a neutral position (not tilted too far forward or arched back) and your chest and hips are at the same height. Then gradually lift up your knees until your torso is parallel to the floor. While you hold this position for as long as you can, pull your navel into your spine to engage the abdominal muscles. If you have a hard time holding this position on your toes, drop to your knees until you get stronger.
2. Downward Dog
From plank, shift back on your heels as you lift your hips up and press your chest toward your thighs, making an upside-down "V" with your body. Gently press your heels toward the ground and take five long, deep breaths.
3. Bring It Home
Continue to move in smooth alternating motions from plank pose to downward dog, back to plank and so on, until you’re ready to finish. At that point, hold plank for a couple of breaths, then gently drop your knees, sit back on your heels and stretch your upper body forward along the floor into a child's pose, and rest for a few moments.
Check out the Back-to-Basics Workout now!