Everyday Paleo (57 page)

Reach your chest upward, avoiding rounding your spine to the point that you are no longer engaging your tummy muscles. As your chest touches your thighs at the top of the sit-up, quickly pump your arms back by bending at the elbow. This will give you the last little bit of momentum you need to completely raise yourself to a seated position. When in the seated position, say peekaboo to the baby, or give him or her a little tummy tickle.

As you begin your return to the floor, quickly pump your arms straight up over your head. This will ensure that you are ready to use your arms again to help raise you back up to the seated position.

Return all the way back down flat to the ground and repeat the movement.

Stroller Push-Up

The idea of the stroller push-up is the same as the stroller sit-up. Getting in some exercise while interacting and modeling good health to your little one! Get out there, get active, and make it fun. Your mood and the mood of your baby or toddler will improve every time you make the effort to be active and healthy as a family!

MUSCLES USED: Pectoralis, Deltoids, and Triceps

1)
Set the brakes on your stroller and position yourself in front of baby in the push-up position with your head facing your little one. Modify from your knees if necessary.

2)
Perform a push-up exactly as described in the previous push-up sequence and remember to keep those tummy, fanny, and leg muscles tight!

3)
Every time you push up to full arm extension, say hello or peekaboo to your little one!

Toddler Squat Lift

Whoever said that exercise is not fun obviously did not have children! Having kids is really an excuse to behave like one (at least now and then), and simply playing with your kids can often be one of your more enjoyable workouts. Take time every day to just play. Forget about the clutter around you, because your children couldn’t care less if the laundry is not folded. However, they do care if you get down to their level and play, and I do not mean in a halfhearted, distracted sort of way, but really playing! My little boys love nothing more than a good wrestling match with mom, and we all end up tired, laughing, and gasping for air on the floor. None of us even thinks about the fact that we are exercising but, in reality, we are. Even more importantly, we are creating special memories and are bonding and connecting with each other. At the very least, for a few minutes I am not worried about anything else. In the sequence below, I demonstrate the toddle squat lift. It’s the same movement as the traditional squat, but I am turning this wonderful movement into a fun game with my little guy.

MUSCLES USED: Quadriceps, Gluteals, Hamstrings, Trapezius, Biceps, and Deltoids

1)
Stand directly in front of your toddler with about a foot of space in between you both.

2)
Squat down as described in the squat sequence and hold on to your child under his arms.

3)
Pushing through your heels, explode up off of the ground, lifting your little one with you. As you bring your child up, quickly, shrug your shoulders to engage your traps.

4)
Instruct your little guy or gal to tuck or bend his or her knees. This will allow you to catch your toddler on your chest as you stand up completely.

5)
As you return to the squat position, return your child to the ground. Once accomplished, repeat the movement.

*Special note:
If you are unable to reach a full-depth squat or if you have any knee or spine injuries, I do not recommend this movement. This movement should only be performed if you are strong enough to easily lift your child and easily squat to full depth.

Baby Bridge

This movement helps to strengthen the fanny and hamstring muscles, and again incorporates your baby or toddler into your workout routine. Children make great weights when you can’t make it to the gym!

MUSCLES USED: Gluteals, Hamstrings, Erector Spinae, and Abdominals

Lie down flat on your back with your knees bent. Your heels should be about 6 inches away from your fanny. Place your baby on your chest or have your toddler sit on your stomach and give you a hug.

Tightening your tummy muscles, squeeze your glutes as hard as you can, keep your back as straight as possible, and push through your heels to elevate your hips up off the floor.

Still squeezing your fanny and tightening your tummy, continue to push through your heels and raise your hips. When you reach the top of the movement, you should be able to draw a straight line from the backs of your knees down to your shoulders. When in this position, it is important to support your weight with your feet and shoulders, not your neck. Hold this position for 10- to 30-second increments.