GROWN UP & BUBS CLASS

Bubs Gym Class - 6m to 1 yr

• Mums/Dads and Bubs - 30 - 40 mins

Keep your little bundle of joy entertained as you work out and get fit. Your bub is lifted and danced with, in this playful fitness class.

This lesson will focus on stretching and strengthening your muscles whilst working especially on your core strength. It is designed to ease fatigue and energise the body. Your little bundle of joy will be stimulated, massaged and cuddled throughout the class, providing a delightful opportunity to connect and bond.

Learn gym skills, dance skills and bench press your bub. Cuddles turn into lunges; tickles turn into bench pressing baby. Speed up your metabolism with light aerobic exercises.

Include bub in some much needed “you time”!

More Info:

Mum and Bub:

All women, no matter what age, shape or fitness, experience incredible physical changes during pregnancy. It takes some time to return to your pre-pregnant fitness level and shape. Regular exercise after your pregnancy can help you to return to your pre-pregnancy weight more easily, reduce back pain, improve or maintain muscle tone, reduce leg cramps, swelling and constipation and improve sleep patterns. Women who exercise regularly often feel better about themselves and can cope more easily with the demands of motherhood.

When the baby is 6 months old, you can increase the intensity of your exercise program as you feel able to, provided you do not experience any pain or discomfort.

It is very important that your pelvic floor and abdominal muscles have regained sufficient strength before you recommence sport, aerobics, running or heavy lifting.

You should not experience any back pain, pelvic or vaginal heaviness or urine loss during or after exercise. If you do, slow down or reduce your intensity level. If pain or discomfort persists, consult your doctor.

Women often incorrectly believe sport and other high impact exercise will take care of their pelvic floor muscles. Pelvic floor exercises take care of the pelvic floor actually. The muscles that make up your pelvic floor provide support for your pelvic organs and help prevent poor bladder and bowel control and incontinence. These muscles are stretched and weakened during pregnancy and childbirth. After you have had your baby, your pelvic floor muscles may be weaker and harder to feel.

Keeping up your pelvic floor muscle exercises and exercises that strengthen your core body, will help you to stay strong and to prevent any problems developing with further pregnancies or as you get older.

After pregnancy your stomach muscles are stretched and do not protect your back as much as usual. Your lower back and pelvis need to be supported and stabilised by muscles to protect your spine from being injured when lifting, moving and carrying objects, including your baby.

Your deepest abdominal muscle layer is like a living corset. It helps to stabilise your spine before any movement or action. This is known as the Transversus Abdominus (TA) muscle.

Since the TA muscle stretches during pregnancy, it is necessary to work this muscle after a birth to return it to normal function.

Strong abdominal muscles support your back and help prevent the development of low back pain.

Tips:

1. Always wear a good supportive bra in class.
2. Your coach will ensure that you always maintain correct form and posture during the class.
3. Nothing should hurt! The class should make you feel good, gently increase your fitness and be fun. If any exercise causes pain, stop it immediately or advise the coach.
4. Take care not to overdo it! The disruption of your sleep pattern due to your baby means you are often tired before you start to exercise. Don’t push yourself. Have a rest during class if you feel you need one. Remember to work at your own pace.
5. Always bring a water bottle with you. Drink small amounts of fluid regularly before, during and after exercise.

Dad and Bub:

Studies show that fathers who put in the time and effort with their babies certainly bond closer. Most research suggests that keeping close will encourage a good relationship with your child as she gets older so basically every cuddle and every game of "peekaboo" is an emotional investment for the future, building trust between you. Sharing fitness and playful fun can be a wonderful way to provide rest time for mum and have daddy and bub time.

Research suggests that fathers tend to specialise in different types of contact. The father’s role tends to involve more physical playfulness and babies love this. You are the "fun parent", the one who does the piggy-backs, the flying baby, the raspberries.

Further to this dad’s need to feel good about themselves and working out builds self-esteem and moves good energy around the body. Fitness classes revitalise one’s mood and who thought that playing a simple game of aeroplane can become a fantastic bicep and tricep workout.

Tips:

1. Change the baby’s nappy prior to the lesson
2. Wear clothes you can be comfortable and move freely in.
3. Bring a drink bottle and keep yourself and the baby hydrated
4. Dress the baby in light clothes so they don’t feel overtly hot
5. Bring your favourite playlist to share with the class