Mama Bootcamp: Head Shoulders Knees and Toes

Mama bootcamp quick 15 minute workout idea: Can be solo or incorporated with a baby/toddler for a mommy & me workout!

Head Shoulders Knees and Toes
After having my baby, I took specialized classes for strengthening my core and lifting my pelvic floor up. Here is one of the exercises which is super for pre/post pregnancy. It’s called Head Shoulders Knees and Toes

The workout
Lie flat on your back, with knees bent; keep feet flat on the floor and arms flat to the sides of your body. Keeping knees together, lift your feet off the floor, bringing your knees over your hips, calves parallel to the floor and making a 90/degree angle with your legs. Hold this position for 15-25 seconds, as long as it takes for you to take in and out 5 very deep breaths. When you breathe in, pull your navel up and back towards your spine.

I always try to incorporate my child whether I’m doing chores around the house or my weekly yoga. Click here for yoga and zuma classes as well as mommy & me yoga classes in Dallas.

To make a Mommy & Me workout
Lay or sit your baby or toddler on your belly while also lifting your head and shoulders off the ground. You can place your hands under your head for more neck support if you wish.

Add a Nursery Rhyme to your Mommy & Me Workout
Doing the above described: your legs at the 90 degree angle, knees bent, over hips and together, baby on belly, shoulders and head lifted, start singing the nursery rhyme: Head shoulders knees and toes knees and toes.

a) Slowly inhale filling up your lungs, expanding your rib cage
b) Slowly exhale the air while singing and pointing “head, shoulders” and then the baby’s or toddler’s “knees and toes knees and toes”.
a) Again slowly inhale
b) Slowly exhale singing and pointing “head shoulders knees and toes, knees and toes”
a) Slowly inhale
b) Slowly exhale singing and pointing “your eyes, your ears, your mouth and nose”
a) Slowly inhale
b) Slowly exhale singing and pointing “head shoulders knees and toes, knees and toes”

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