19 fun ways to exercise with kids.

Image: Natalie Carter Talks Fitness.

Fitting in your exercise around kids, work and everyday life can be challenging, but it’s not impossible. If you have the luxury of being able to have a kid-free workout, awesome — but if childcare is largely up to you, you’ll have to find creative ways to stay fit and healthy.

What’s that old saying? ‘If Mama ain’t happy, then nobody is happy.’ I’m a firm believer in this when it comes to our body image, health and fitness level. So let’s get cracking — here are 19 ways to incorporate your kids into your workout.

1. Playground workouts

You’re probably aware of how much energy kids have, so why not join in with their park fun? Jump on the swing set, have a see-saw ride or take a few turns on the slide. All these movements are really functional, not to mention fun, and will help you burn extra calories.

2. Pram lunges

Next time you place your baby in their pram, get a leg workout in.

Tone and strengthen your legs by holding onto the pram bars, and perform walking lunges. The added resistance of the pram helps with strength and balance. To perform a lunge, make sure you keep your legs parallel and bend both knees to 90 degrees.

3. Russian twists with baby

A strong back requires strong abs. For this move, hold your baby close and under the armpits while you're seated with your legs bent and feet flat on the floor. Leaning back slightly, slowly and in a controlled move, twist your torso to one side and then the other. This Russian twist move is effective for shaping your waist and will keep bub occupied, even if it’s just for a few minutes. Perform 20 twists in total and repeat three to four times.

4. Monkey bar ab workout

Next time you're at the park, grab hold of the monkey bars. Make sure your feet aren’t touching the ground, then bring both your knees up to your chest and repeat for 10 reps. This is a fantastic exercise for flattening and strengthening your lower abdominal muscles. Repeat for three to four sets with a rest in between each set.

5. Paddle boarding

This is such a fun activity for the whole family to enjoy — and your upper body and torso will get a total workout. Kayaking is another safe water sport for the whole family.

6. Modified 'Beach Flags'.

Next time you hit the beach, try a game of 'Beach Flags' — a popular Nippers drill.

Mark out roughly 30 metres, using a line in the sand at the start and leave a marker, such as an empty water bottle, at the end. You’ll need four water bottles for five players — it’s similar to Musical Chairs, always taking a bottle away until a winner remains. Have everyone line up facing away from the start line, lying flat on their stomachs with their heads resting in the their hands. Blow a whistle or just use a countdown, and everyone must explode up onto their feet and sprint to grab a water bottle. This games helps build speed, agility and is a fun way to exercise. (Post continues after gallery.)

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7. Shoulder press with a baby.

Want to tone your arms? Easy — grab your baby or toddler. Hold them securely under the arms while standing or seated, and lift them in front of you to above head level. This pressing motion is great for shaping your shoulders.

8. Skipping

Skipping workouts burn a truckload of calories and the kids will love it, too. Ten minutes will burn approximately 120 calories, which is two or three squares of dark chocolate.

9. Toddler-weighted push ups

Toddlers can make it difficult to exercise at home- they never seem to stop moving. So, incorporate them into your workou t. Start with a push up on the knees with them straddled on your lower back and butt. Resting on your knees, have your hands spaced wide and bend till 90 degrees at the elbow. When you get stronger try them on your toes with your child o