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Total-body workout that you can do with your baby!

June 6, 2015

“Have a baby,” they said. “Your body will go back to normal,” they said.


You may think it’s difficult to find the time or energy to work out when you have a lil’ baby hanging around, but on the contrary – babies make it EASIER to keep your body healthy! They’re all the equipment you need!

Follow this total-body baby work-out guide to get that beautiful mom bod to its prime and feeling great!

exercise with baby

The baby bridge is a great workout for your glutes, hamstrings, and core! Simply lay on your back with your legs bent to a 90-degree angle. Sit your baby on your hips. Exhale, and push your hips upward while squeezing your glutes together. Hold for 5-10 seconds, then lower to the ground. Complete 3 sets of 15 reps.

exercise with baby

Put that heavy car seat to good use with bicep curls! Safely strap your baby into the car seat, holding it at your side with one hand. Keeping your elbow in place against your side, lift the car seat up to the side, then lower back down. Complete 3 sets of 15 reps per arm.

exercise with baby

Rows are a great way to strengthen your arms, chest, and shoulders! Hold your baby comfortably under his/her arms. Hold him/her down so he’s facing your tummy, and then raise him/her while extending your elbows out to the side. Lower and repeat 3 sets of 15 reps.

exercise with baby

The Torso Twist is great for the core, specifically the obliques! To complete this exercise, hold your baby out in front of you, then carefully rotate your torso to the side while contracting your core. Return to center, then twist to the other side. Make sure not to make any abrupt, uncontrolled movements. Complete 3 sets of 15 reps per side.

exercise with baby

A plank is a great total-body exercise to improve stabilization and core strength! While your baby is enjoying his/her tummy time, pop into a plank and hold it for as long as you can! Starting in push-up position, lower yourself onto your elbows and pop-up on your toes. Make sure your body is a straight line, without any arching or rounding of the back or hips. Time yourself and try to build up to a minute or more!

exercise with baby

Get some fresh air this spring and summer and take your workout outside! Adding some lunges to your regular stroller walk will strengthen your legs, and the more babies in the stroller the better! Make sure that as you lunge forward, your knee does not extend further than your toes. Lower yourself as low as you can, then return to standing. Repeat on the other leg, and try to do 15 reps per leg.


Have any other suggestions for getting exercise in with a baby at home? What works for you? Share with us!


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Author Info

Avatar for Angela Silva

Angela Silva

Angela graduated with her B.S. in Exercise and Wellness and is a NASM certified personal trainer who specializes in postpartum fitness and recovery. She enjoys writing, cracking jokes, and spending time with her family, preferably while fishing. She shares many of her life adventures on Instagram as @angelagrams

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3 thoughts on “Total-body workout that you can do with your baby!

Avatar for Angela Silva

Angela Silva

That’s just my go-to as well. On days when I dont’ feel like doing a routine workout, I just get outside and explore. Good for mama and baby!

Avatar for Lacey Pappas

Lacey Pappas

Love it! Walking for me is a great alternative too. Baby loves to be outside and I can get some cardio in!