Reverse Jumping Jacks

Do you want to be active and feel strong and energetic as you move through your day?

Then try one of our Fitmama Favourites, where we feature one exercise you can incorporate into your day as a quick movement break or include as a new move in your personal workout.

Today, we’re highlighting REVERSE JUMPING JACKS

Why do we Love this Exercise?

This exercise is great for both cardio and lower body strength. It's also works on upper body range of motion. We love that even the low impact version will get your heart rate up, if you quicken the pace.

We love this variation of the jumping jack because the squat movement slows down the jump and allows an extra moment to stabilize your pelvic floor, before moving on to another jump.

How to do this exercise:

This exercise can be done as a low impact or high impact exercise. The low impact version is an easy one to incorporate your baby!

Options for intensity:

Level 1 - LOW IMPACT

• start by standing tall like a pencil - with your arms reaching up over your head and your palms touching together at the top (or as close as your range of motion permits!)

• plant your feet a little wider than shoulder width apart

• as you squat down, sweep your hands down the side with your arms extended and reach one hand to your opposite foot

• in your squat, push your butt back and keep your weight on your heels

• return to you starting position - pencil with wide legs - and repeat with the other hand reaching for the other foot

• inhale as you go into your squat, exhale as you come back up

Level 2 - HIGH IMPACT

• this level involves a jump

• start like a pencil, with your arms overhead (palms touching, or as close as you can get them) and legs together

• as you jump your legs out in jumping jack fashion, you'll push your butt back into a squat and reach your hand towards your opposite foot.

• jump your feet back together as you sweep your hands back up to above your head

• repeat on the other side

• make it harder by going faster, squatting deeper or using light weights in your hands

• inhale as you jump into your squat, exhale as you jump out of your squat

Level 3 - GET YOUR BABY INVOLVED

Involving your baby is similar to the low impact version, but you'll be holding your baby either facing you or facing away from you (depending on what your baby prefers). You'll want to be sure your baby has good neck control first!

• start by standing tall like a pencil - holding your baby up high above your head

• plant your feet a little wider than shoulder width apart

• as you squat down, bring your baby down towards your right foot

• in your squat, push your butt back and keep your weight on your heels

• return to you starting position - pencil with wide legs - and repeat on the other side

• inhale as you go into your squat, exhale as you rise up and lift your baby above your head

This exercise is a great way to play with your baby!  If your baby is facing you, you can make faces, sing a song, or count out loud.  Your baby doesn’t care what you’re saying, they just want to hear your voice. Try doing it in front of a mirror with baby facing the mirror, especially if your mirror isn’t a full length one. They’ll love watching themselves appear and disappear!

When to Avoid this Exercise:

You'll want to avoid the high impact version of this exercise if you're in the early weeks or months of recovering from birth. Once you've built up strength and have regained some of the stability in your joints, you should be able to slowly progress to the high impact option.

If you're pregnant and have pelvic girdle pain or pubic symphysis, you'll want to keep your stance narrow, as a wider stance will aggravate the pubic symphysis and cause you pain.

Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Ottawa has been operating classes in the National Capital Region since 2005. Our community is a thriving and welcoming space for you and your littles.

We offer Prenatal Fitness classes, live from our virtual studio. Our 30 minute live, online Express classes our our On-Demand library of pre-recorded workouts are a favourite for busy mamas who enjoy consistency in their workout regime. Finally, we offer in-person Stroller Fitness and Babywearing Fitness in a central location. We can’t wait to have you join us!

#startwithus and #growwithus