If you are an expecting parent and work out regularly, I have a strong recommendation to implement in your workout: Barbell Good-Mornings.
The 20 Rep Squat HLM Full Body Workout as my primary regiment. On "A Days", I supplemented Deadlifts with Barbell Good-Mornings to increase back strength, as well as a targeted core-exercise.
I have always placed high-value on my lower-back and core, ever since I was diagnosed with Spondylolisthesis in the spring of 2007. Since then, I have always been very careful to incorporate the proper stretches provided through physical therapy before any workout.
In June of 2012, my wife and I welcomed our daughter to the world. An active athlete and someone who places great value on their health and fitness, I believed my body, specifically my back, would be well-prepared for being a Dad.
I was wrong.
After the first few weeks of being home from the hospital, I had terrible lower-back pain with additional back spasms.
Lifting, carrying, and lowering an infant is similar to working with a 20 lb. Kettle ball (not that I am comparing by beautiful daughter to a piece of exercise equipment). You also spend a large amount of time bending over a crib, changing table, bed, and play-mat. These activities can cause havoc to your lower-back if not adequately prepared.
Implementing Barbell Good-Mornings will help prepare your lower back muscles for the type of movements and activity to occur daily with your new child. If you do not attend a gym, the exercise can be performed at home without weights.
Thanks for reading,
GIF courtesy of http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html