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3x3 with Luke: Mummy Fit

Being a parent can be quite exhausting. You’re running a million miles an hour with so many daily tasks to get through, and there is almost no time to workout. Luke shows you three simple exercises that you can do with your little one, and while your baby is entertained you can get into shape.

 

 

1. Exercise: Baby Sumo Squat

Ensure your baby is either being held in a safe position or attached in a baby carrier, as shown in the video. Start by standing with your legs wide and more than shoulder width apart, with your toes pointing out to a 45 degree angle. Lower yourself into a squat position whilst maintaining your balance and holding a good and strong posture. Your hips should push back when you bend your knees. Brace your abs and core, keeping your back straight and do not allow your knees to pass your toes. Proceed doing a smooth and controlled squat and try make sure your form is perfect prior to loading yourself with the weight of the baby. This exercise works the glutes, hamstrings, quadriceps, hip flexors and calves.

2. Exercise: Baby Pulse Lunge

Take a large step forward with one leg to be in the lunge position. Lower yourself so your rear knee is almost touching the ground, and make sure that your lunge is wide enough so your leading knee does not pass your toes. Stay in this position and simply pulse up and down. This exercise is a great functional exercise to support your balance, primarily targeting the glutes, hip flexors and quadriceps.

3. Exercise: Baby Short Bridge

Lay on your back and bring your feet close to your butt. Now push your hips into the air with your baby resting on your lap. The aim is to lift your hips upwards as much as you can, hold and squeeze your glutes for a moment, and then lower your body to the ground. Repeat for a timeframe that is suitable to your personal level of fitness. This exercise is great at targeting the glutes, back and hamstrings, and can help gently work the muscles, especially if you have had any back problems.

 

IMPORTANT: Repeat the above 3 exercises 3 times!

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