Exercising with Your Baby

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As a new parent, you have probably realized you have a lot less time than you used to. This can make it hard to squeeze in exercise. Although there are a lot of pressures and demands that go along with having a new baby in the house, you can fit in a workout while spending high-quality time with your baby.

First and foremost, you must check with your doctor before beginning any exercise plan. He or she will advise you about the appropriate time to begin light and then more strenuous exercise. Before beginning your workout, be sure to have water and a snack close by, especially for nursing mothers who require more calories and fluids.

Exercising doesn't mean you have to leave the house. There are many workouts you can do in the privacy of your home that will provide just as much if not more muscle toning and aerobics as a visit to the gym. These exercises allow you to burn calories, and shed baby fat. While you're getting fit, your baby thinks you are playing and loves the attention.

Make sure you have changed any wet or soiled diapers and waited at least an hour after feeding the baby before starting the workout. This lessens the chances of interruptions.

Baby workout exercises to consider:

Crunches

Place your baby face up on your belly and support his or her head with your hands. Slowly roll your upper body into a sit-up. To maintain the proper position of your head, tickle your baby's belly with the crown of your head each time you come up. Hold for a few seconds. Then repeat. This is fun for you and the baby and will make both of you laugh. At the same time, you'll help flatten your tummy. Be sure to use a mat, carpet or thick towel to cushion your back.

Push-ups

Lay your baby on his or her back on a towel, blanket or mat. Position yourself over the baby in a push-up position with your hands and knees on the floor. Each time you come down for a push-up, rub your baby's nose or make a silly face. Remember to keep your abdomen tight as you go down.

Stretches

Staying in the push-up position, stretch one leg out in back of you, holding it straight out for a few seconds. Now alternate with the other leg. With each leg extension, try to stretch a little farther than the last stretch. Keep your abdomen tight and coo to your baby while you stretch.

Bouncing bridge

Lie down on your back and place your baby on your stomach. Place your feet firmly on the floor with your knees elevated and shoulders flat against the floor. Your arms will be gently cradling your baby. Tighten your abdominal muscles and lift your buttocks off the floor. Take in a deep breath and bring your knees together, holding in that position for a few seconds and releasing your buttocks. Gently ease back to the floor and breathe normally. Repeat several times; emphasizing the bouncing motion will delight your baby.

Dancing

Dancing to music is a favorite for both babies and moms. It's a great way to release stress and energy, move to the groove and get fit. Your baby will enjoy the bouncing and singing. The dancing may even tire both of you out, just in time for an afternoon nap.

Stroller walk/run

This one is familiar to many. Whether you're starting your day with a morning walk or jog or calming your baby for a nap, you can have a nice workout with the stroller. Load the baby into the stroller (don't forget the essentials such as bottle, diaper or wipes). Some moms and dads do leisurely strolls around their neighborhood while pushing the stroller. Others add a light jog while pushing the baby. If weather conditions aren't favorable for outdoor strolls, others do mall walks, meeting other parents at the food court during breaks. Depending on the size of the baby carriage or your baby's weight, you will get a good workout. You can modify this to suit your schedule and exercise tolerance.

There are also exercises you can do without your baby. Take advantage of your baby's nap times and get on the stationary bike or treadmill. Squats while watching your favorite television show are also good exercise.

Parents who experience shoulder aches from lifting and carrying children can try shoulder rolls -- rotating the shoulders in a circular motion forward and then backward several times. Back stretches are also helpful to ease aches.

Many hospitals and community centers offer "Mommy and me" exercise classes. Take advantage of those to help tone as well as meet other new parents who may be just eager as you are to talk and share.

More: Looking for more tips to improve your family's health? Visit the Family Fitness message board.