One Move To Prep For Workouts

Ready to have some fun? Dust off your mat. It’s time to try the Baby Get Up.

Baby Get Up is one of our favorites for warming up your spine and turning on your core before a workout. 

To be honest, I stole this exercise from Ender.  His athletes all love it.  But I've spiced it up for you. 

Besides being a great prep for your workouts, it’ll give you some feedback on which side of your body is tighter and which side is less coordinated. 

Remember we all have a difference between the right and left side of our bodies because of which hand is dominate and what we do all day.

As you do the Baby Get Up, which side is more clunky or feels harder to do?  That’s the side that needs more reps or attention.

Before you try it, please read through everything below so you get the most out of it and stay safe.

• Listen to & know your body. If you have chronic neck or back pain due to disc issues, this may not be the exercise for you. You need to be able to round out your spine to do it safely.
• Do NOT roll into your neck with this exercise. It’s a small movement from hips to shoulder blades.
• Make sure you have a soft surface or thick mat to do it on.
• Take as long as you need to loosen up your low back and spine before you start the Baby Get Ups.
• If you sit a lot, you might need to do a short walk, some stairs, or few minutes on the mini tramp before starting this routine. The blood flow can help your hips and spine loosen up better.
• This exercise is contraindicated for anyone who is pregnant or has osteoporosis.

Watch the video one time before you try it (it’s only 1.5 minutes).  You’ll find some more details below the video on how to do it safely.

If you can’t even attempt it safely due to pain or tightness, you need to get yourself into HIP Camp™ to unlock your tight & tender spots using our favorite bodywork tools.  It’s never too late to improve your mobility and strength, but you probably need some tools to help you.

OK, let’s do it.  Watch the video then test it out.

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HOW  TO DO THE BABY GET UP

1. LOW BACK STRETCH: Lay on your back. Bring your knees to your chest & breathe to stretch out your low back. Rock side to side or circle your knees one way then the other to loosen up.
2. SPINE STRETCH: Gently lower feet to floor. Scoop & pull your belly in and rotate legs to right side. Take a few breaths to stretch then rotate knees to left side. Take a few breaths to stretch then bring knees back to the middle.
3. BABY GET UP ON RIGHT SIDE: Scoop & pull your belly in, round out spine, chin to chest, and rock on right side 3 times. Rock from hips to shoulder blade. Stay rounded throughout the movement with your eyes on your knees. DO NOT ROLL INTO YOUR NECK.
4. BABY GET UP ON LEFT SIDE: Switch over to left side. Scoop & pull your belly in, round out spine, chin to chest, and rock on left side 3 times. Rock from hips to shoulder blade.Stay rounded throughout the movement with your eyes on your knees. DO NOT ROLL INTO YOUR NECK.

TIPS TO MODIFY THE BABY GET UP

You can modify by holding your knees as you rock, using your elbow on the floor as you rock, or make the rocking motion smaller. 

EXERCISES TO DO AFTER THE BABY GET UP

If you love Pilates Mat Work, you could add on the following exercises after your Baby Get Up’s:

• Rolling Like A Ball or Seal
• Pilates Open Leg Rocker
• Spine Stretch Forward

If you love Body Weight Training, do some planks after the Baby Get Ups.

If you love resistance training, do some band work that targets your shoulder, core and hips after the Baby Get Ups.

If you love Yoga, do some Warrior Poses after the Baby Get Ups.

Lastly, Baby Get Ups are an excellent warm up for the old school Turkish Get Up Exercise.

If you can’t decide, do them all in the order I wrote them for an awesome core workout that targets and balances both sides of your body. 

A few reps with good form of each exercise will improve your mobility, strength, and overall posture.

And if you’ve got kiddos, it’s a good one to show them. 

Have fun with it!

Mollie (& Ender)

P.S. Want to reshape your body and have better mobility, posture and energy? Check out HIP Camp™.

Disclaimer: We do not provide medical advice. Always consult with your physician before starting a new fitness or wellness program.