Business idea No. 1044. Fitness club for young mothers

Every woman who has recently given birth is very familiar with these two feelings - both lightness and dissatisfaction with her figure. To get into shape as quickly as possible, new mothers are ready to start working out their abs and follow a strict diet almost immediately after giving birth. But won't this approach do more harm than good?

Two main principles that a new mother should remember when returning to active training after pregnancy: a realistic approach and patience.

It is also important to understand that caring for a child is not a sprint, but a marathon, and in order to withstand it, you need to be able to correctly distribute your strength. “Full postpartum recovery has little to do with getting rid of the belly and returning to your previous body. First of all, these are rather the ways and opportunities for a woman to adapt to the new role of a mother,” explains Larisa Polukhina , psychologist, doula, body-oriented therapist, founder of the kursy-rodov.ru project. – For a harmonious mental state, physical strength is needed. I advise you to spend the first week after birth at home, mainly in a supine position. Then start taking short walks.”

On day 2-3, you can begin to perform Kegel exercises to strengthen the pelvic floor muscles. But sports training should not be resumed until the discharge ends. “Most of the classic recovery activities have nothing to do with fitness - massages, warm-ups, ties, etc. Plus work with the psycho-emotional state, which at this stage is the most important,” explains Larisa Polukhina. “That’s why it’s better to start with gentle exercise—swimming, hiking, gentle restorative yoga—that don’t cause overwork and bring positive emotions. Don’t rush into strength aerobic exercise, jogging and gym work, you will always have time to return to them!”

And don’t believe staged photographs on social networks—many people, including advertisers and unscrupulous trainers, are speculating on the desire of young mothers to regain their former slimness as soon as possible. On this basis, by the way, many myths related to fitness after childbirth were born.

The benefits of exercising with a baby

Fitness with a baby in your arms will bring obvious benefits to both mother and baby

Mom will be able to improve her appearance and mood. Restoring your figure will add self-confidence. Physical activity, especially outdoors, will give you energy and maintain vitality.

The child will receive new impressions and a wonderful experience of emotional interaction with his mother. Exercises with the baby as a weighting agent contribute to the development of his vestibular system and sense of balance. Children older than six months will try to repeat the movements, which will have a beneficial effect on the development of motor skills and abilities.

Fitness mom

- this is a modern trend among young people; now it is fashionable to be beautiful and confident. Exercising and regular exercise will allow you to quickly and painlessly return to your pre-pregnancy form and give you strength and energy. You can do exercises both at home and outside, or attend sports classes for mothers with children in a fitness center or swimming pool.

Attention, TODAY only!

Denis Bykovskikh

Paired training is very beneficial for both the child and the mother. In fact, they begin the moment a mother holds her baby in her arms for the first time. “By lifting him, turning him over, squatting with him to pick up a diaper that has fallen to the floor, you are already doing the simplest exercises with weights,” says the “LIVE!” instructor. Svetlana Litvinova, mother of two children. “This is a soft, natural load, for which there are no contraindications and which, as required in fitness, gradually increases.”

You can adapt the most common push-ups, squats and crunches to paired exercises with your baby (before deliberately starting training, it is better to consult a doctor). For example, for the original knee push-up exercise, place your child on the floor between your palms. Every time you go down to the baby, make a face at him, blow lightly on his face, kiss him.

“The child will be delighted with the game, with communication with his mother,” says Svetlana Litvinova. “And at the same time, he will slowly begin to join the movement and enjoy it. His vestibular apparatus will develop well. And if you conduct classes with music, then the sense of rhythm will also come.”

The exercises that Svetlana suggests are best done with children 3-12 months old. As long as the child does not hold his head well, it will be difficult to work with him. And when he already walks confidently, you can’t force him to sit on your hands.

It’s better to tailor workouts to suit your own and your child’s mood. “Don’t get hung up on doing all the exercises at once, in combination,” advises Svetlana. - If the baby is tired and begins to be capricious, take a break. You can generally break this workout into elements and perform them one at a time during the day: in the morning - “swings”, in the afternoon - squats, after sleep - “children’s lift”... Perform each as many times as is comfortable for you and the child (preferably 10- 15 times).

Use any free minute for fitness when the child is in a good mood and ready to play. If the child does not like some movements, replace them with others. And don't be afraid that your training performance will suffer because of this. After all, it is not designed to pump up your abs to six-pack abs or your arms to athletic definition. She has a different task: to tone the muscles, strengthen them and prepare them for more serious loads. And she copes with this task “excellently”. I tested it on myself."

Lunges with a baby

Strengthens the muscles of the thighs and buttocks

Take the child in your arms, turn his back to you, hug and press. Take a wide step forward with your right foot. Bend your knees and lower yourself into a lunge. Make sure that the shin of your right leg is perpendicular to the floor, and point your left knee towards the floor. Return to starting position and repeat.

"Children's elevator"

Strengthens the muscles of the shoulders, upper back, biceps

Take the child in your arms and sit on a chair, knees bent, feet on the floor. Turn your baby to face you and hold him at approximately chest level, elbows bent. Tighten your abs and lift your baby a little by straightening your arms. Blow into his face, return to the starting position and repeat.

Sit on the floor, knees bent, feet on the floor. Place your baby's stomach on your shins and support him from the sides. Roll onto your back, lifting your feet off the floor and lifting your baby above you. Return to starting position and repeat.

Why will “Hot body healthy mommy” help you?

A well-chosen level of load and exercises that effectively work on the most problematic areas can transform your body in just a few weeks.

Moreover, as a result of regular training, a woman feels a surge of energy and vigor, her body works without failures, and the ailment that could appear after the birth of the baby disappears.

Therefore, Jillian Michaels named her program for “newly made” mothers accordingly: “Hot body healthy mommy,” which literally translated from English means “Hot body of a healthy mommy.”

Jillian Michaels fitness for mothers after childbirth: “Hot body healthy mommy”

“Hot body healthy mommy” is the training system that a woman needs to gain self-confidence and immerse herself in a rich, dynamic rhythm of life. Even without the opportunity to leave home to visit the fitness room, mom will be able to remain fit, slim and, most importantly, healthy.

Workout for beautiful shapes and lifting your mood

When the child is sleeping, watching TV, playing in the playpen or on the rug - don’t waste this time, give it to yourself! All thirty minutes is enough to work the upper, lower body or torso. By alternating different types of training and resting one day a week, you can significantly improve your well-being, and most importantly, your appearance!

Even without the opportunity to leave home to visit the fitness room, mom will be able to remain fit, slim and, most importantly, healthy.

Proper nutrition

For a woman to start losing weight after giving birth, physical exercise alone is not enough; she must eat right. Of course, during lactation it is prohibited to go on strict diets, you cannot take any diet pills, much less interfere with the body surgically. It’s enough to reconsider your diet and stop “eating for two.”

You need to use several recommendations to make the weight loss process go faster:

eat small meals, 5–6 times a day;
drink 2 liters of liquid;
do not overuse fried, salty, smoked, flour, or sweet foods;
eat 3 hours before bedtime;
eat boiled or steamed food;
do not finish eating after the baby if he has switched to complementary feeding;
include fresh fruits and vegetables in your diet;
do not eat fast food or unhealthy foods;
snack on complex carbohydrates: whole grain bread, cheesecakes made from whole grain flour, kefir with oat bran.

I want to share my weight loss story. Before my first pregnancy, I weighed 56 kg, did step aerobics and Pilates. During pregnancy I gained 17 kg. The birth was complicated, my perineum was cut, but I was young and recovered quickly. I breastfed my daughter until she was one and a half years old. I started playing sports a month after giving birth, as soon as the stitches healed. I pumped up my abs and did Kegel exercises. After 2 months, I was fully engaged in restoring my figure at home, and a month later I went to a fitness club for fitball aerobics classes. I returned to my 56 kg in a year. I gave birth to my second child eight years later. It was harder to wear, my belly was big and I gained 20 kg during pregnancy. My daughter was born without complications with a weight of 3800 g. On the doctor’s recommendation, I started doing the “Bicycle” exercise right in the maternity hospital. I nursed my second daughter until she was one year and three months old. It seemed to me that she did not have enough milk, so I tried to eat more. In the first months after giving birth, I rarely exercised, as my daughter preferred to sleep during the day and be awake at night. In addition, it turned out that after my second pregnancy I had grade I diastasis. All my few abdominal exercises could not produce results due to incorrectly selected exercises. After six months of despair, I pulled myself together and firmly decided to return to my prenatal figure and weight. Firstly, I stopped “eating” failures and depression and hung a photo with my ideal shape on the refrigerator. Secondly, I selected the right set of exercises for diastasis and for mothers who are breastfeeding. And thirdly, I began to devote more time to sleep and rest, putting the Internet, TV, telephone and other unnecessary things on the back burner. Just two years after giving birth, I regained my treasured 56 kg.

To regain a beautiful figure, it is enough to eat right and devote one hour a day to your body. A nursing woman never has enough time for herself, but “water does not flow under a lying stone.” If you want to have a slim figure, you need to start working. And then the reflection in the mirror will only please you. And if the mother is happy, then the baby is happy.

How to advertise a business

How best to advertise a fitness club for mothers and children
It is necessary to hire several people to distribute advertising brochures about the opening of a fitness club near the nearest metro station or supermarket. You should distribute leaflets mainly to your target audience - young mothers.

On the opening day of the sports club, conduct free classes for the first visitors. You can hold a promotion - for those who sign up for the course on the opening day there will be a 50% discount on a six-month subscription.

Post flyers about the opening of the center near children's clinics and pharmacies. You can also post brochures at the entrances of houses within walking distance of the fitness center. It wouldn’t hurt to hire animators and a presenter for the opening.

You can also create a website, but this will incur additional costs. At first, open and fill out the VKontakte group.

Fitness club advertising options

Example of an advertisement for a family fitness club

Flyer advertising a family fitness club

Children's gymnastics for weight loss at home

Establishing proper nutrition is not the only measure aimed at correcting a child’s figure

It is important to interest him in daily physical activity, to do exercises in order to quickly lose weight and lose excess weight. Before drawing up a training plan, it is best to consult your doctor about possible contraindications.

Remember also that the benefits of training are achieved only if they are carried out regularly.

Warm-up

Any exercise for weight loss begins with a warm-up to warm up the muscles and prepare them for more serious activity. Warm-up is 5-10 minutes:

walking in place;
jumping;
swing your arms, legs;
bending back and forth and to the sides.

Training endurance

A mandatory element of physical activity is endurance training exercises. This can be walking long distances, running, swimming, cycling and others. If you have an exercise bike or treadmill, you can exercise at home, but in the warm season it is better to give preference to outdoor training. It’s good if the child chooses what type of exercise he wants to do.

You should explain to your child that exercise is not always boring, so dancing is a great option for endurance exercise. You can motivate him to study at home or record him in a studio.

A set of strength exercises

The workout must include a strength block:

pull-ups;
push ups;
lunges;
bench press with dumbbells.

These exercises help burn fat and build muscle. Each exercise should consist of 3-5 hikes, 15-20 times each. To lose weight in the abdominal area, you need to do a set of crunches and abdominal exercises.

Stretching

After strength exercises, be sure to stretch so that your muscles don’t hurt the next day. Stretching is performed at a leisurely pace to avoid injury:

bending towards the fingertips;
spreading your arms out to the sides in front of your chest;
bending alternately to one and the other leg from a sitting position.

Flexibility should be developed gradually, exercises should be performed with effort, but without bringing the sensation to the point of becoming critically painful. At the point of maximum tension, you should linger motionless for 8-30 seconds. An example of exercises for weight loss can be seen in the video.

In the cycle of diapers and bottles. This way you can help yourself, and the baby will have a fun time with his mother.

Sooner or later the day comes when a young mother thinks... This is especially true on the eve of the holidays. I also want to be the most beautiful. And it’s good if, in the diapers-porridge-pacifiers race, a woman manages to find time for herself and go to the gym, dance or. What to do if you don’t have the energy or time for this? There is a solution: fitness exercises with your child.

Physical education diary

The first one didn’t impress me: you press the “start” button, and a static picture appears on the screen, which doesn’t really explain anything, and the countdown has already begun. To see how to actually do this or that exercise correctly, you need to go to another directory, click on the corresponding name and watch the video - each time with a different instructor for some reason. In general, it's confusing.

The second, which is universal and suitable for nulliparous men, also turned out to be much more intelligible; there, firstly, there is a “warm-up” option, which, although it prolongs the total exercise time, but not by much. Secondly, all the exercises are shown by a pleasant young man in shorts, and an equally pleasant off-screen baritone explains. In addition, there are different levels - from very simple, beginner, to quite advanced. All exercises and levels can be varied (for example, “boring” or seemingly difficult exercises can be skipped), without going beyond seven minutes, although you can extend the course for as long as you like - it all depends on your own strengths and capabilities.

Image copyright Katerina Arkharova Image caption It can also work at home

The main thing is to start, and these applications are quite suitable for this purpose: they are short, and allow you to monitor your own progress - that is, it is something like a physical fitness diary. Of course, as I wrote in my very first blog, it’s not easy to study at home - there are a lot of distractions, but just seven minutes is quite realistic. (By the way, for that matter, many fitness clubs have a nursery where you can take your child for the duration of the workout).

Since any example is contagious, especially in a small narrow circle, you will probably immediately have imitators (see photo above), which is also good: let your baby get involved as best he can, especially since all gymnastic tricks are given to children without much effort.

It’s just important not to get upset if it’s difficult at first, if after the first few times the result is not noticeable or if there are failures in the regime (this is normal), and practice systematically, several times a week, if not every day. The main thing is not to give up and follow the example of a child who is constantly learning something new with tiny steps.

Choosing a class time

It is recommended to start doing the simplest exercises aimed at training the pelvic floor muscles, or Kegel exercises, already in the maternity hospital. Squeezing and unclenching the internal muscles of the vagina helps prevent problems with urination and restores the muscles of the uterus, stretched after pregnancy and childbirth.

It is advisable to start doing sports exercises for a mother with an infant no earlier than 6-8 weeks after birth, if they passed without pathology. In case of cesarean section, heavy bleeding or other complications, it is better to postpone gymnastics until you consult a gynecologist or your doctor.

Fitness exercises should be carried out provided that both mother and baby are in good health. Her goal is not only to restore the female figure after childbirth, but also to enjoy the time spent with the baby.

The best time to play sports with a baby in your arms is from 3 to 12 months of age. A baby at this age is already strong enough for a little joint gymnastics. It can serve as a weight for exercises with loads and at the same time it does not move too confidently and can be fixed in the position that is required.

You should not deal with the baby immediately after feeding, so as not to cause regurgitation; it is better to wait 40-45 minutes.

Naturally, the baby should be active and alert while charging. If the baby is naughty or falls asleep, you will have to choose a different time for training or wait until he sleeps and do the exercises yourself.

When should classes start?

Entire fitness programs have been developed for mothers with babies. Therefore, you can start as soon as the woman gets stronger after childbirth. Of course, you need to first coordinate this with your doctor. If the doctor sees no obstacles, then there is no reason to delay.

Not everyone is able to attend group classes, but temporary financial difficulties or other reasons should not prevent training. Stock up on videos and practice at home.

When can a mother start fitness with her baby?

Basic principles of conducting classes

There are a number of rules by adhering to which you can make the training process with a child in your arms more effective and enjoyable.

All exercises with your baby must be done slowly. In this way, you will not only increase the effectiveness of the training, but also ensure your child’s comfort and safety.
In the first 3-5 months of life, exclude movements with a large amplitude: swinging your legs, running and shaking.
It is recommended to start physical training 40-60 minutes after eating (this applies not only to you, but also to the “fidget weight person”).
It is recommended to start doing joint fitness classes before the age of one. During this period, children love to sit in their mothers’ arms, since they do not yet know how to “stomp” on their own. And not every mother will be able to perform dynamic movements with a 12-15 kilogram toddler.

In order for your child to develop a positive attitude towards training, it is recommended to exercise during the daytime (without turning on artificial lighting). Take care to create a pleasant atmosphere: turn on smooth music or your favorite TV show.

Exercises for a nursing mother

What sports is is known to everyone, but what exercises are suitable for a woman who has recently given birth to quickly get into shape?

Most mothers are horrified when they see their sagging belly. It takes time for the abdominal muscles to tighten. But if you want to get results quickly, you will have to try. So, abdominal exercises:

A simple and effective exercise for the muscles of the legs and abdomen - squats. Place your feet at shoulder level, stretch your arms forward, tighten your stomach and begin to sit down as if you were sitting on a chair. In the lowest position, the legs from the knee to the buttocks should be parallel to the floor, looking ahead. Try not to lift your feet off the floor! It is recommended to repeat the exercise about 20 times. If you can do more, do it, because a beautiful figure is at stake. Just don't overdo it.

The following exercises will help strengthen your hips and legs:

Lying on your back, you need to pull each leg to your chest in turn. In this case, the second leg must be kept suspended at a low height (about 15 cm from the floor). Lying on your side, bend your lower leg at the knee and straighten your upper leg. Raise your top leg to a height of 45 degrees, hold for a while, and then lift as high as possible

It is very important not to quickly throw your leg to the floor, but to lower it smoothly. The body should not swing from side to side, work only with your legs

Perform the exercise 10 times in two approaches, gradually increasing the load. Carrying a child is a serious burden on the back, so the posture of many mothers is far from ideal. To strengthen your back muscles, do wall push-ups. Stand two steps away from the wall and lean forward, leaning on your hands. Bend your elbows and press yourself against the wall, and then return to your previous position. Maintain an even position without arching your back. You can start practicing with two approaches of 10 times. This exercise also works the arm and abdominal muscles. An exercise to develop balance and strengthen several muscle groups at once (arms, legs, buttocks, abs) is called “Swallow”. You need to get on all fours on the floor, straighten your back and pull in your stomach. After this, simultaneously extend one arm forward and the opposite leg back. Hold this position for about 10 seconds and then switch arms and legs. Repeat the movement 5 times, then rest and do two more approaches in this way.

Now you know how to lose weight while breastfeeding - sports and a healthy diet will help you quickly and safely get rid of extra pounds. However, in order to actively engage in sports, you need to find time, which a nursing mother does not have much of.

But remember how important it is to enjoy your reflection in the mirror and feel beautiful. When a mother is happy and confident, her attitude is passed on to the baby.

Don't forget about yourself and be slim!

The times have long gone when a young mother was only concerned with everyday worries, completely forgetting about herself. The modern mother is someone to admire. She manages to do everything: look after the child, run the household, and take care of herself. After giving birth, you want to quickly get into shape, and this is possible if you devote at least a little time to it, but do it regularly. A fashionable trend now is mother-baby fitness, which will bring pleasure to both the woman and the child. Your baby can be your best workout companion. And from the very first months of his life, his mother will inspire him to be active and lead a healthy lifestyle.

Exercises with the baby for mothers are presented in simple but very effective complexes that can be performed from the sixth week after birth

, of course, in the absence of other instructions from a specialist. But the optimal age for a child to start classes is from three months to a year, when he can already hold his head, but still walks poorly, so he prefers to sit in his arms.

A child is a wonderful “dumbbell” that will ensure a smooth increase in its own weight. Exercises with such a weight, which gradually grows, are very physiological and comfortable for both mother and child.

Exercises for mothers with babies should be performed at a moderate pace; doing them slowly will give the optimal load. Many exercises from popular complexes can be performed while the baby is sitting or lying next to you. The main thing is that he is safe, in sight and not bored.

Epilogue

As I already said, each of us has unique circumstances. Apparently, I am one of the types of women who do not gain weight while breastfeeding, but on the contrary, even lose weight. And thanks to almost daily five-minute sports, my body is now even better than before pregnancy. What have I learned over the past nine months?

Anything is possible, just don't be lazy

, and think about HOW to implement your plans. Oh, as you can see, they don’t roll =)

Be flexible.

The routine and acquired skills of children change every one and a half to two months, and weather conditions are the same. The main thing is not to fall into despair because the life schedule that has just been established suddenly again requires revision, but to approach this issue with imagination.

Do not be shy.

Yes, at first I was embarrassed for my activity, which was atypical for most mothers with strollers. But after some time, when I got involved in motherhood and its accompanying attributes, I didn’t care at all what I looked like. In Alaska and moonboots in ten-degree frost, I continued to squat, do lunges and do push-ups. WTF?! This is my life, my body and my health.

Use the moment:

the child is in a good mood - put away the mop / dishes / iron - . You can remove / wash / iron later. I often do exercises at home when my son is crawling somewhere nearby. And when he sleeps, I sleep with him. This is an acquired skill, but from another story - about how to start practicing a healthy lifestyle after childbirth.

PS Unfortunately, I don’t have any photos from the “training” - to be honest, I didn’t think about documenting everything I talked about. Therefore, I am sharing what I have - during pregnancy, with my four-month-old son, and what is relevant.

Exercises with the baby for mothers are presented in simple but very effective complexes that can be performed from the sixth week after birth

Checking fitness apps

It was an interesting time, unique in all respects. I just don’t remember exactly why I became interested in fitness then. The fact is that I never had any particular attraction to sports, and in my youth I simply had a good constitution to the rescue. But after giving birth, it seemed to me that right away, with the birth of the child, I would immediately lose the acquired 20 (!) kg. But it turned out that it didn’t work out.

With thoughts about young mothers and, in general, about all those who do not have time, but have smartphones and tablets, I decided to check fitness apps for lice.

And here Cindy helped a lot, thanks to her for that. By the way, I brought these tapes with me to London and practiced on them for some time until I went to my first aerobics class, where one of my classmates, a French woman, who herself trained as a fitness instructor, asked where I did my shaping . I brought her my Cindy, and she copied it for herself, even despite the Russian translation! The complex was really cool, I still remember the whole routine from memory and I can’t throw away the cassette tapes - I can’t raise my hand.

By the way, I recently read an interview with Cindy Crawford, whose autobiographical book is currently being published in Britain - she is still in great shape and looks very natural at just over 50, it’s clear that she hasn’t given up training.

But now to the point. With thoughts about young mothers and, in general, about all those who do not have time, but have smartphones and tablets, I decided to check all sorts of fitness apps for lice. There are quite a lot of them, they are divided by gender and by different parts of the body, like “Tighten up your stomach in 5 exercises” or “How to get a Brazilian butt” (I don’t know, by the way, what’s special about it?!).

To begin with, I downloaded two free ones designed specifically for those in a hurry - The 7 Minute Workout for Women and just 7 Minute Workout - and I hasten to share my feelings with you.

Losing weight through exercise

If you exercise regularly, you can lose weight quite quickly and, at the same time, safely. You need to start playing sports with light loads, and then you can gradually increase your activity.

One of the easiest ways to stay in shape is walking. Take your baby in a stroller and go briskly to the park or the area around your house for a couple of hours a day. If you go out for a walk twice a day and do not choose only a flat road, then excess calories will be effectively burned and the leg muscles will become stronger.

Heavy and strength sports are not suitable for a nursing mother. You should not exhaust yourself with exercise, especially if you will soon be breastfeeding your baby. The body loses a large amount of fluid, so there may be much less milk. But the “exercises” that mom has to do while cleaning the house (bending, squats) are quite suitable.

Doing yoga, dancing, doing stretching exercises - all this can be done by a nursing mother! These types of activities have a beneficial effect on the mother’s figure and will not harm the baby.

If you have the opportunity to leave your baby for a short time, you can visit the pool. Swimming helps not only to shape your figure, but also to relax and get rid of negative thoughts. In addition, this method is considered safe for the health of nursing mothers.

In addition to playing sports, a young mother simply needs to make time for sleep. The fact is that if there is a lack of rest, the body will give signals to replenish its strength with a snack. In simple terms, you will feel hungry, but in reality you just need to get a good night's sleep.

Myth No. 4. Only strict diet

Don't torture yourself with diets. “Modern trends in nutrition are such that if you stick to a healthy diet in everyday life, don’t overeat sweets, don’t eat yeast bread, don’t overeat a lot of meat, then you don’t have to follow some kind of strict diet during breastfeeding,” explains Elena Soghomonyan . — Why not have a bun with butter if it's not night time? A nursing mother needs fats! You don’t have to eat just buckwheat and boiled chicken – just follow the rules of a balanced diet.”

Exercise with a child in your arms No. 6

Squats with a child are also possible. Hold your baby in your arms in front of you. Place your feet at the desired width, spread your knees to the sides and squat. For better work of the muscles of the upper body, the child can be held on outstretched or bent arms.

Is there any sport after childbirth or how to get a beautiful body back without letting go of your baby?

There are no words to describe the joy and happiness that a woman experiences after giving birth to a child! These emotions and feelings are unchanged! Otherwise, over the past few years, the image of a young mother has undergone a transformation. No, of course, during pregnancy we continue to firmly believe that literally one or every other day we will run to the gym or fitness center and we will have a lot of free time

But all these illusions collapse almost instantly under the heap of endless tasks and in worries about the most important person in our lives

However, a modern young mother is already a kind of collective image of an active, athletic, positive, cheerful woman who knows how to plan her time and who, at the same time, always wants to be close to her child. At the beginning, such a turn seems somewhat unreal, perhaps there is even a terminator hiding in such a mother... However, it’s worth stopping for a minute, abstracting yourself from everything, catching your breath, and you understand - I can do this too! In principle, your child keeps you in good shape from the first days of life, especially your arms/shoulders and back. After a couple of months, if you look closely, you will notice a slightly drawn biceps as a result of carrying the baby in your arms.

Yes, of course, dreams of going to the gym after giving birth are a thing of the past for a while, but you can train at home, doing exercises with a baby in your arms.

Exercising together with your baby will not only diversify your life, it will have a beneficial effect on both of you. Just think: you will get rid of stress, gradually restore your shape and acquire a beautiful body, while not leaving your child unattended, because every minute is precious and your mother needs it so much!

If you still doubt how a mother can perform exercises together with a baby or an older child, then the videos are simply a must-watch!

So, examples of exercises for mothers with babies, especially for those who have doubts.

Exercise No. 1. For beautiful buttocks: lunge kick

IP: We take the baby in our arms with his face facing us, and stand up straight.
One step at a time we step back with our right foot (lunge) and lower our knees almost to the floor, but do not touch it.
We push ourselves upward by two, place our right foot next to the left and then kick (kick) forward with it.
Lunge back again and kick forward again.
We perform 15-20 times and change legs.

Exercise No. 2. For a flat back: cat

We take the IP position: we stand on all fours, confidently resting on our palms. We place the baby on a diaper or rug in front of us, so you can see each other.
As you inhale, bend your back, raising your head and pelvis up.
As you exhale, we return to IP.
Now inhale again and lower your head down, rounding your back.
As you exhale, we return to IP again.
10-15 repetitions are enough.

Exercise No. 3. For a flat tummy: plank with knee to chest

IP: get into plank pose. The body is one straight line from head to toe, there should be no bending. The baby continues to lie in front of you, looking at you or his toys.
We alternately pull our knees to our chest.
We perform only 20-30 such pull-ups.

As you can see, nothing supernatural. The child is with you, you are busy with useful work.

These exercises once again confirm that there is sport after childbirth!

There is no way to go through the entire workout at once, so divide it into several parts and do it throughout the day and move forward to mastering the image of a modern mother!

With a toddler at the ready: how to make money training for young mothers with children

Alexandra Andreeva from Novosibirsk was supposed to become an engineer, but did not have time to “enter” this profession - she went on maternity leave. This twist of fate made her an entrepreneur who was the first in the city to offer fitness services for mothers with babies. In just a few years, her project has become the largest in Novosibirsk in this area, and now Alexandra is in the process of developing other cities online. The founder of the Fitness Mom project, Alexandra Andreeva, told the Biz360.ru portal about how to make money training for young mothers with children.

Dossier

Alexandra Andreeva

, 28 years old, entrepreneur from Novosibirsk, founder of the project (training for mothers with children). Graduated from the Faculty of Automatic Telecommunications of SibGUTI. She underwent professional retraining in the specialties “physical education, fitness and aerobics” and “children’s fitness”. The Fitness Mom project was launched in 2020. Married, has a daughter.

How it all began

It so happened that a few months after graduating from university, I gave birth to a child. And I immediately didn’t want to become an engineer.

My daughter turned out to be a very tame baby: when I let her out, she started crying. So I wore it all the time and did everything with one hand. What kind of implementation could we be talking about? I was very depressed about this, because I planned to lead an active lifestyle. This is on the one hand. On the other hand, I liked spending time with the baby; she is a welcome child.

I also really wanted to get back the body I had before giving birth. And for this I needed sports - but I had absolutely no idea how to combine it with my little “tame” daughter. And then one fine moment I opened the first workout I came across on YouTube, trying to do some exercises with my child, using him as a weight. And then I decided that it made sense to try to organize such training on my own. This way I would combine physical and social activity without being separated from my daughter. I really wanted to break out of maternity leave and start leading an active life.

I took the “Mom Entrepreneur” course in our city, where you could win 200 thousand rubles to start a project. But I didn’t win, I didn’t even make it to the finals. And it’s very good that I didn’t win. The fact is that at that time I was very inexperienced in business and simply could not manage this amount wisely. But the knowledge on the course was useful for me.

Step
by step
At the very beginning, I simply created for myself. I had no idea how to attract clients there. I started subscribing to all the moms in a row, hoping that they would be interested, go to my page and see a link to my fitness group, and then come to my classes. Of course, everything turned out to be not so simple. Nobody likes spam, so my page was blocked several times.

During the course, we were told how to legally promote ourselves on social networks, and even then I started doing it using white-collar methods - in particular, I bought advertising in public pages. I myself made some posters for the group almost in Paint - I had no idea about more advanced programs. My advertising texts were appropriate. I wrote something like “Are you a mother?! Come to my classes with your baby!” It's funny to remember. But, apparently, at that time advertising on social networks was just beginning to develop, so even in response to such requests, people came to me.

I found “Mom + Baby” exercises on the Internet. These are squats with a child in your arms, some lunges, etc. I tried to do these exercises with my Yulia, we liked it. It was from these that I compiled my first programs.

At the stage of the first offer of my services, I did not yet have a specialized education, and I had nothing to do with sports. Later I completed the necessary training. And I began offering training to mothers with children from 3 months to 3 years old.

I found two suitable venues for rent in dance schools in different parts of the city, so that it would be convenient for everyone from a logistics point of view (which is very important for mothers of children). The area of the halls was about 50 square meters.

At first I led both groups myself. The rental cost in one of the places was 500 rubles per hour, in the other - 350 rubles per hour. Although the rent was hourly, it was always calculated in advance for the entire next month (in my case it was 8 hours per month).

The rent money was my first investment; I didn’t have to spend anything else, I even brought my own toys. By the way, the administrators of the sites met me halfway: for the first time they charged me only for an hour of classes, saying that if things went well, then they could pay for the rest for the month.

Moms at sports, children at play

Five participants with their children came to me for the first lesson at one of the sites, and nine at another site. I was surprised that so many people came to my clumsy ad.

As with childbirth, expectations did not coincide with reality. I was planning to jump quickly, everyone would repeat after me - and everything would be fine. But it turned out that it is morally difficult - never to lead a training session in your life, but then take it and do it. I eventually found an experienced ad coach and asked her to share with me how to deal with such obstacles. That’s how I overcame my fear as a novice coach.

Initially, I planned that all classes would be held with children in my arms, literally. For example, squats, lunges, glute bridge, abs - all this with the child. But already in the first lesson it turned out that children are not always ready to quietly play the role of weights. They want to move and communicate. Therefore, very soon I abandoned the idea of exclusively joint training with kids. Now they mostly just have fun with toys and watch their moms while they do it. The only important thing here is that the halls are safe for children and that there is enough space.

For those mothers whose children are not in the mood and want to be held, I give appropriate exercises. For those whose children play - appropriate for the same muscle group. In my training, I always work only with the body, balls, expanders, and occasionally light dumbbells (when the group is small).

Of course, kids are sometimes not in the mood. Then, if moms can’t cope with them, I come to the rescue and distract them with toys and conversation. We have a couple of special “emergency” toys that usually keep the kids very busy and are loved by everyone. Over the course of several years, I have become so trained in doing this that I don’t even notice how someone is being capricious in the process - I just talk to the child automatically, give him toys. But not every coach can handle this. You must love children very much and treat such things with understanding. My coaches and I have no problems with this.

Now I have four groups. Two of them are led by me, two more by two other coaches.

Price issue

People came to me from all over the city for my first training sessions. Of course, I admired it, but I understood that if the road is long, it’s difficult with a child. Based on the results of surveys on social networks, I opened a group in two more places in the city - the most popular among young mothers.

There was a period when we grew to eight groups. But at that moment I suddenly realized that this relaxes people, they begin to want their group to be open even closer - and as a result they go irregularly. And I reduced the number of groups. Paradoxically, from a business point of view, this has become more profitable. Now that I have four groups, everyone goes regularly and it’s convenient for everyone.

In 2020, a subscription for four training sessions cost me 1,600 rubles, a trial training - 200 rubles, a subscription for eight training sessions - 2,480 rubles. How did you calculate the price tag? I studied the prices for such services in the city as babywearing dances, children's dances, educational activities for children, etc. - and came up with something in between. Now our trial lesson is free, but I no longer offer a subscription for four classes. I don’t see the point in it, because I don’t write off workouts due to illness - missed classes can be “made up” next month. A subscription for eight training sessions today costs 2,800 rubles.

Initially, of course, I essentially worked for free - I spent everything I earned on advertising and rent. I made a net profit after about a year. Now it is 50-70 thousand rubles per month.

There is seasonality, in the summer we have a drop in attendance (groups thin out), but I participate in a WhatsApp chat for entrepreneurs from the fitness sector - and I see that everyone has it. So I just accepted it. In any case, I have never lost money.

My affectionate and gentle fitness

Now I am actively developing the online direction and see it as the main prospect for scaling and income growth. These are the same fitness training for mothers, but available to women regardless of their geography. Even residents of Novosibirsk sometimes find this format more convenient.

So far I have completed two trial flows. I became convinced that there is a demand for such services. There are many training courses on the Internet today (including free ones). But my project is aimed at a narrow group of mothers of babies - those who value company, a coach-curator and team motivation.

When I conducted surveys in my communities about why clients chose my services in the first place, the first place was not losing weight, but communicating with like-minded people. No one will understand a young mother better than a young mother.

My approach is based on gentle, low-pressure motivation, and without focusing on fitness nutrition, as in most other fitness projects. Trends of self-love and self-acceptance rather work for me. I know 100% the common problems of mothers, I have experienced them myself, so my approach is based on personal experience.

Online course

My first trial online stream took place before the New Year 2019, there were 50 participants, the cost was a symbolic 200 rubles. I conducted the course on two platforms, on Instagram and VKontakte. In March there was a second stream, already for 500 rubles, now enrollment for the third is underway. The first two streams lasted two weeks, the current one will last a month. As part of this course, it will be possible to purchase three packages: for 990 rubles (program without recorded training); for 1790 (with recorded training); and a course with individual supervision (3290 rubles).

I plan to spend two weeks on advertising and launch it. I will set a targeting budget of 10 thousand rubles, and I will also reinvest the profit from the applications that I receive in the end into advertising.

The online program is also intended for mothers, but the age of their children is no longer limited, and I provide training directly with the child in my arms (as well as using home equipment that everyone has at home, but no one thinks that it is possible to train with it). a separate file. In the future, I’m thinking of creating a separate program for women in general – not necessarily for mothers.

I design programs for participants in accordance with their goals. Usually they are standard for both offline and online: lose excess weight or become more fit. It seems that a couple of weeks is a short time. But if you exercise well and follow a diet, the effect will be obvious. In my one-week and two-week marathons, the girls lost from 1 to 5 kg.

Initially, I created this project as supporting the offline direction. But now I want this to become a separate business, because I realized that there is no point in limiting myself to Novosibirsk. Already on the second stream I decided to implement this idea. But again, for some reason, she limited herself to her city (she designated only it in targeted advertising). Now, in promotion, I will finally remove the tick from o and try to cover the whole country.

“It’s important for me to conduct my own training”

There are projects similar to mine in Novosibirsk, and even more so throughout Russia. And I’m happy with this fact: it means there is demand. But in Novosibirsk I was the first in this direction; at the moment I have the largest groups and thematic communities on Instagram and VKontakte. In my practice, I have already encountered industrial espionage: people came to me supposedly for a class, and then on this person’s social network page I saw an advertisement for enrollment in a similar course. I also study competitors, but not like that.

I continue to promote only on social networks and on my own as long as I have time for it. I set up targeted advertising and place it in mom’s public pages. I left VKontakte and regularly post training footage there, write useful posts and generally stay in touch with my community. On Instagram, various giveaways in collaborations with partners perform especially well for me. Brings many subscribers.

I think that a big plus is that I am a very positive person. When I do training (which I really love), I see that people like it. I’m not going to scale it offline, but it’s important for me to conduct the training myself and invest my energy in it. Offline I won’t be torn, but online I won’t need to.

Part 1

I think I'm lucky. The worst dream of all pregnant women - to recover after childbirth - remains a nightmare. I left the maternity hospital weighing less than before pregnancy. But! The body condition was far from ideal. The stomach is flabby, the buttocks are “extinct”, the arms and legs are thin and lifeless...

When the first shock of the screaming baby in my arms passed, I thought: what to do?! The doctor strictly forbade any physical activity in the next two months, but kamon! Women's ingenuity will find a way out of any stalemate!

As soon as I could go for a walk with the baby, I put on sneakers and tights and drove the stroller into the park, on my usual running distance. To diversify the monotonous walking, I turned on an audiobook. Here are three useful things for you at the same time! As a result, for the first few weeks such walks became my only, but extremely useful, sports activity. Firstly, the stroller with the child weighed about 20 kg, i.e. walking with additional weight. Secondly, there were at least two such walks of one and a half to two hours a day, which means that I walked about 20 km! Now that I remember, I’ll shudder =) The result is that my thighs have noticeably tightened, my butt has regained its elasticity, and my “breath” has regained its former stamina.

At the same time, at home, I managed to pump up my arms using a Shake weight vibrating dumbbell. It was given to my husband, but he considered that THIS was not a dumbbell, and put it out of sight, until suddenly the sports device came in handy. Vibration provides a basic load on the entire torso, in particular on the abdominal muscles, chest, and deltoid muscles of the shoulders. The description also says that the principle of operation of the dumbbell is based on inertial resistance, which must be overcome by the muscles to complete the full cycle of the exercise. This effect is achieved due to the vibration of the dynamic parts of the dumbbell, which makes the muscles work much more intensely. In any case, for the first few days I had a sore throat, and during the two months when it was impossible to play sports, my dumbbell did its job - I put the muscles of my arms and shoulders in order. Yes, yes, don’t flatter yourself. Although the dumbbell looks simple, it’s not so easy to “vibrate” for a minute on each hand, as in the training video =)

And another secret exercise that allowed you to train your abdominal muscles and tighten your stomach was Uddiyana Bandha from yoga practice. At first I did it lying down, then standing, several times a day.

And, girls, don't forget about Kegel exercises!!! Google it =)

Jillian Michaels for young mothers and beautiful women

Jillian Michaels is a world famous trainer. She works as a fitness instructor and helps women really lose weight. She is very energetic, assertive, and knows how to immediately motivate even the least athletic girls to do productive training. If you're looking to get in shape after having a baby, you're in good hands. Watch workouts with Gillian below and become slim and beautiful!

Prologue

For those who have been involved in sports their entire adult life, temporarily giving up their favorite activity can turn into real stress. Back in high school, I went to fitness, then there was sports dancing, then - running, swimming, and finally, during pregnancy -. It was pregnancy, and then motherhood, so unfamiliar to me, that immersed me almost two years ago - why hide it? - into dark thoughts.

First of all, like most girls, I was, of course, afraid of gaining weight. I had no idea how many kilograms this could be - on “mom’s” forums the numbers fluctuated in the range of 2-42 (!) kg. Secondly, I had no idea how you could do anything with a baby, not to mention sports (this is now clear - you can do at least three things at the same time!). Fortunately, during pregnancy, I was lucky enough to find an intelligent yoga instructor specifically for expectant mothers - we met with her twice a week for the entire second and third trimester, that is, six months. Well, a membership to a sports club with a swimming pool came in handy - again, twice a week I swam at least a kilometer. To be honest, in the last few months swimming was difficult for me - for some reason after the pool I really wanted to sleep, I worked in an office, and I really didn’t want to look like a somnambulist... But I forced myself to swim and not sleep =) Plus I walk in the evenings walked with dog. At least an hour and a couple of kilometers. In general, I think that in those 6 months that I could play sports, I was not fanatical, but I kept my body in good shape.

And childbirth loomed ahead... And, as I imagined, endless immersion in the child with the obligatory attributes in the form of an unwashed head, a stretched robe and - oh horror! - excess weight coupled with the inability to get rid of it. After all, I was not supposed to have a nanny, my husband left for work at 8 am and returned exactly 12 hours later, and my parents were far away. That is, it was not possible to leave the baby in someone else’s care to go to the gym...

This is my story, it contains 99% of unique factors - heredity, everyday characteristics, surrounding opportunities. But maybe it will inspire you, and between the lines you will be able to see a way out in your situation.