Fitness for Moms

By Erin Shirey

The colors are starting to change, your kids are in their school routine, and now is the time to relish and reactivate your fall fitness routine. Following are some ways to incorporate fitness into your busy life and get you ready for the holidays that are just around the corner. Now hup one, hup two, get your Mama-fanny working out and feeling better for you!

Incorporate these exercises with daily hikes and walks on Portland’s numerous trails. Enjoy the fall foliage as you are working your muscles. Know that the stronger you get now, the better Mama you are for your kids, and the fitter you will be come the holidays.

Scap Squeeze Your posture has changed from your pregnancy, from the keyboard, from working. Sit on the floor with your legs cross legged, or sit in a chair at your desk. Roll your shoulders back so you are seated with a “tall” back. Hold your arms out as if you are setting them in two 90° angles on a table. Pull your elbows back, engage your rhomboids (muscle that pulls your scapula to your spine) and squeeze together in the middle of your back. Hold for a count of five seconds, release. Do three sets of 15 reps.

		Squats Squats are a great exercise that can help you strengthen your quads, glutes, hamstrings, and calves. Stand with your legs shoulder width apart and knees relaxed. Feel as if you are sitting down in a chair. Contract your abs, bring your belly button toward your spine, keep your shoulders rolled back and in proper posture. Make sure to keep your knees back, not bringing them over your toes and keep your weight in your heels. Gradually “sit down,” hold for three seconds, and bring yourself back up to starting position, “squeezing” your glutes on the way up. Try to incorporate “pulses” into your repetitions when in the “seated” phase. Do two or three sets of 15 reps.

Lunges Lunges are also highly effective in strengthening your gluteus maximus, gluteus medius, quadriceps, and hamstrings. To do them effectively, stand tall, bring your leg forward, and lunge down. Ensure that your shoulders remain lined over your pelvis. Press up through heel of the forward foot and bring the rear leg forward for a toe touch. Alternate right and left leg while going forward. For a fun change, try Round the Clock lunges. Pretend you are standing in a big clock. Lunge forward to the 12 o’clock. Lunge back to starting position. Lunge sideways to 3 o’clock. Return to center. Lunge left to 9 o’clock. Repeat through the “clock,” making sure your knees are aligned over your ankles the entire time. Do lunge side pulses between 3 o’clock and 9 o’clock.

		Triangle Push Ups One of the best exercises to strengthen your pecs major and minor, triceps, lats, and core. Place hands in triangle with thumbs and pointer fingers touching. Keep your elbows out wider than your shoulder width. Line your shoulders behind placement of hands; bend at the elbows and lower chest to the table. Maintain an even and controlled pace on flexion and extension. Do two to three sets of 15 reps.

When not chasing after her 3-year-old daughter, Erin Shirey is found throughout the Portland area helping Moms find ways to exercise. She is the owner Power Fitness PDX and the New Mom Editor for the nationally syndicated Fox 12 — Better TV. She has a BS in Kinesiology, is an ACE Certified Personal Trainer, and Fit To Deliver Pre and Postnatal Certified Trainer. Contact her at erin.shirey@babybootcamp.com, www.babybootcamp.com, or 503.703.1269.