Hey Mama, It’s not a tattoo!

HEY MAMA, IT’S NOT A TATTOO!

The starting of an exercise program is often the hardest part. Starting anything new, whether it’s personal or business related can be overwhelming making it hard to begin.

I recently came across a great phrase in a blog article from Karen Gunton-  http://buildalittlebiz.com, which said “It’s not a tattoo”. This was in relation to business but the same concept is true for starting anything, including an exercise program. You don’t need to wait for the situation to be just right  in order to start, we often don’t even figure out what’s just right until we begin. An exercise program is not permanent like a tattoo and can be changed daily, weekly, fortnightly, monthly and so on. You can do what suits you best at the time. Of course specific exercise programs will help you achieve specific goals, however the most important thing is just to get started. Once you start the specifics can be further tailored to your desired outcome.

So no matter how fit you currently are or how much exercise you’ve done or not done in your past, JUST GET STARTED!

Below is a sample babyweights program to get your started. This is a simple program that requires little time and caters for all fitness levels.  There are many exercises that you can do that provide results without any resistance at all.  Babyweights uses your baby as your resistance , however you can use a traditional dumbbell, your pet or even a household item.  For those mums who choose to follow this babyweights program to get started, it will allow you to bond and play with your baby while you exercise. Simple, fun and effective, great ingredients to help you get started!

 

 

 

 

 

 

Chest Press

  • Lie on your back, knees bent, feet on the floor
  • Hold your baby around her/his chest and lie her/him      tummy down on your chest
  • Straighten your arms and raise your baby into the air
  • Lower your baby to your chest
  • Repeat

Pelvic Tilt

  • Lie on your back, knees bent, feet on the floor
  • Place your baby on your hips or chest and tilt your pelvis inward, bringing your pubic bone toward your naval
  • Squeeze your pelvic floor muscles and hold for 5-10 seconds
  • Release  hold
  • Repeat

Be sure not to squeeze your butt muscles whilst performing exercise

Hip Raise           

  • Lie on your back, knees bent, feet on the floor
  • Place your baby on your hips, tilt your pelvis inward and squeeze your glutes
  • Slowly raise your hips into the air and hold for 3-5 seconds
  • Lower to floor
  • Repeat

 Be sure not to turn your neck throughout the exercise

Perform 12-15 reps of each exercise and as there is only 3 exercises in this simple starter program I suggest repeating each exercise 3 times.

One day you may look back on your first run or what resistance you used to squat and criticise  yourself or think how weak or unfit you were. Don’t judge your starting point. Instead be grateful as it reminds us how far we have come and it validates your courage to get started.

Remember as the phrase “it’s not a tattoo” says, your exercise program today is not permanent, it will continue to change as you and your situation does. So don’t wait for the perfect moment, the perfect exercise program and the perfect amount of time, because who knows what you thought was the perfect situation might not be that perfect after all.