Fitness classes help women get back in shape after childbirth, they are a way to get out of the house and meet new people. Another advantage of fitness for mothers with young children is that children actively participate in activities, so there is no need to organize additional care for them. See what it is.
Fitness instructors say that the interest inin fitness for mothers with young childrenis related to the extension of maternity leave, thanks to which mothers have more time to look for various activities in which they can participate with children.
What is fitness for mothers with young children?
These are general development activities to help young mothers get back in shape after pregnancy and childbirth. The main thing that distinguishes them from other fitness lessons is the company of children. Mothers do not have to worry about organizing care for their children, but they can spend time with them, have fun and do something good for themselves. During the classes, we work on the condition of the muscles of the whole body, but we place great emphasis on improving the stabilization of the spine and on exercising the pelvic floor muscles - explains Katarzyna Witek, fitness instructor for mothers.
Freshly baked mums also learn to properly hold and lift children in order to evenly stimulate their development and not to overload their spine. In addition, by exercising and playing with children, we support their psychomotor development. The classes are for young mothers who do not want or have nobody to leave their children with.
When is the earliest time to start fitness training with a child?
Moms can come to the exercises after the puerperium period is over and they are checked by the gynecologist. Children take part in exercises only when they hold their head steadily, before that they only lie on mats or in their prams, and mothers exercise alone. Besides, there are no special contraindications.
As with any other physical activity, we should not exercise, e.g. with a fever, during viral diseases, or in a threatened pregnancy - lists Witek. If someone has a chronic he alth problem, they should always check with their doctor beforehand and let the instructor know what they are not allowed to do.
Effects of exercises with children
Moms motivate each other to exercise, they can take care of their body after childbirth, lose weight, strengthen musclesarms, abdomen, legs and buttocks. By the way, they care for the he alth of the spine, pain-free back and improve the condition of the pelvic floor muscles weakened after pregnancy and childbirth. And all this in the special company of their children.
I think that these activities benefit the participants the most because of the contact with other mothers and their children. They can exchange experiences, talk about common problems, and children spend time with their peers and develop better - says Katarzyna Witek. And she adds immediately that if mothers only have the opportunity, they should definitely also go to ordinary fitness, where they will be able to focus only on themselves, on the exercise technique and give their best. During classes with children, mothers focus primarily on children, so the exercises cannot be too difficult and physically demanding. However, if mom wants to gradually and safely get back in shape, these classes will be perfect for her.
Aren't babies too young for fitness classes?
Children are not used in these trainings, they only accompany them and only as much as they want. If the child is asleep, tired, grimacing, crying, his mother does not involve him in exercising. It is supposed to be pleasure and fun for the child, and at the same time stimulating its development. In the room you can hear laughter and joyful squeals.
Another thing is to make mothers aware that when carrying children, they should evenly load their body, change the side on which they hold the child, and properly stabilize the children's head and arrange their limbs symmetrically. We also perform exercises typically for children, e.g. using large balls. For example: children lie on balls held by their mothers and are swayed by them - describes Katarzyna Witek from the Fitness Gallery. Such gymnastics improves the child's motor functions (e.g. lifting and controlling the head, supports on the hands), helps shape the correct muscle tone and movement patterns. The ball provides a lot of sensorimotor stimuli, coordinates and stabilizes the child's body, teaches it to balance.
On the next page>>What are the activities for mothers with young children? <<
It starts with a warm-up in which the children do not participate. They can then lie down, crawl, crawl … They get to know each other, look around the room, look in the mirror, exchange toys. Moms have a moment to prepare their body for exercise. Then we do some basic strengthening exercises, such as squats and lunges. We learn to do them well technically, we tire the muscles of the legs and buttocks - describes the trainer. Then they get involvedfor children to exercise (if they want, if not - dumbbells are available in the gym). Mothers learn to pick them up and put them down, hold them in different ways (depending on the age of the child), all with the control of the correct positioning of the spine and the position of the child's body. We also strengthen the muscles of the arms and back. Then, on the mats, we do a series of exercises for the thighs, buttocks, abdomen and back. Babies can cuddle up to their mothers, and participate in many exercises, e.g. lying on their mother's thighs and hips, they are a burden for her when lying on her back, she lifts the pelvis above the mat. Before the first participation in the classes, every mother has a controlled condition of her abdominal muscles. It is not about their strength, but about whether the rectus abdominals have not stretched. If this is the case, mom gets an alternative set of exercises, because she should not, for example, strengthen the oblique abdominal muscles, so as not to aggravate her problem. The pelvic floor muscles are also exercised several times during each lesson, in different positions. They are usually weakened after pregnancy and childbirth, which causes problems such as urinary incontinence, less satisfying sex life or worse spine stabilization. Therefore, these exercises, although inconspicuous, are very important. Classes end with stretching and exercising children on balls or learning the elements of infant massage - depending on the age of the children.What are the activities for mothers with children?