Congratulations, you’ve had your baby, and now you're thinking about getting fit again - good for you! We're here to help you get fit and back into shape with some fun ideas so that you can exercise with baby.
We know it's easier said than done, and celebrity mums make it look so much easier than it really is - we're surrounded by images of them bouncing back from the last 9 months effortlessly, somehow looking even more beautiful than they did pre-pregnancy! While we fully support these busy mums for doing such a great job, us non-celeb mums can’t help but compare ourselves to them, and this can result in low feelings about our own progress.
Don't feel guilty if you can't seem to lose your baby weight as soon as you hoped. Many new mothers don’t even have time to sleep, let alone hit the gym for five hours a day like the new mums we see portrayed in the media. Similar to your baby’s development, losing weight will be a gradual process, so little steps should be taken to succeed.
How to exercise with a baby
Before you dive in, we just wanted to acknowledge that exercise with baby is going to present some unique challenges, but it’s absolutely doable with the right approach. Here are some helpful tips to make exercising with your baby safe, effective, and enjoyable:
Be Flexible with Your Routine
Babies are unpredictable, so it’s important to adapt your workouts to their schedule. Aim for shorter sessions during naps or after feeds when your baby is more content.
Choose Safe and Comfortable Gear
Whether you’re using a baby carrier, stroller, or play mat, make sure your equipment is safe and supportive. Always follow the manufacturer’s guidelines for weight limits and proper use.
Engage Your Baby in the Workout
Turn your workout into a bonding activity by incorporating movements your baby will enjoy. Gentle bouncing, singing, or talking to them can keep them entertained while you exercise.
Keep It Low-Impact
Focus on low-impact activities like walking, stretching, or yoga to ensure your baby is safe and comfortable. Avoid jerky movements or high-intensity exercises that might be too much for them.
Pay Attention to Your Body
If you’re postpartum, listen to your body and start slow. Check with your healthcare provider before beginning any new exercise routine, especially if you’re recovering from a C-section or other complications.
Create a Safe Space
Set up your workout area so your baby can stay nearby in a safe spot, like a playpen or on a soft mat. This allows you to focus on your exercises while keeping an eye on them.
Make It Fun
Exercise doesn’t have to be serious. Dance around the living room with your baby, play peekaboo during squats, or try baby-friendly yoga poses. The more enjoyable the activity, the more likely you are to stick with it.
Join a Baby-and-Me Class
Consider joining a local or virtual class designed for mums and babies. These classes provide structured workouts and a chance to connect with other parents.
With a little creativity and patience, exercising with your baby can be a great way to stay active while spending quality time together. Obviously, it’s a great idea to get help from a qualified personal trainer as you start to regain your fitness, but you don’t have to go to the gym or even leave your baby’s side to get a good workout. Don't forget, there are also some great buggy workout ideas and we have tips on how to stay active with a toddler.
Try these exercises with baby out throughout the day at home - you don't even need any fancy exercise equipment and it's a great way to work out without a babysitter. While performing these exercises, be sure to maintain your baby’s safety at all times. Don't forget - they must be able to comfortably raise their head and sit up on their own before you can leave them sitting alone.
Ready? Let's get started...
1 High Chair Lunges
This exercise is great for your lower body. Place your baby in a high chair or their pushchair (make sure to put the brakes on) and face them but stand about three feet away. Put your hands on your waist and slowly step forward on your right leg towards your baby, you can blow them a kiss as you get closer (how cute), and then return to standing. Repeat this for 12 steps on each leg.
2 Aeroplane Moves
The aeroplane is a fantastic exercise for toning your tummy up and can really make your little one smile if you follow this with aeroplane sounds - who knew a workout with baby could be such fun? Lie down on your stomach with your baby a safe distance away from your face and simultaneously lift your legs and hold your arms out to the side. Hold this position for 10 seconds a time and repeat 10 times.
3 Alphabet Abs
Lie on your back with your child on the floor next to you, place your arms at your sides with one around your child and extend your legs straight up toward the sky while keeping your feet together. Slowly draw each letter of the alphabet with your toes, while saying the letter out loud to your baby. Try to repeat the entire alphabet.
4 Reverse Baby Curl
Lie with your back on the floor, looking up to the ceiling, and bring your legs towards your chest so they are at a 90 degree angle. Hold your baby on your shins and gently lift your hips up off the floor, bringing your head and shoulders up at the same time. Lower your hips and repeat. This will work your abs and gently rock your baby back and forth.
FAQ: How to exercise with baby
Is there a safe baby carrier workout?
Yes, there are safe baby carrier workouts, but the key is to choose low-impact exercises that keep both you and your baby comfortable. Activities like walking, squats, lunges, and gentle dance moves are great options.
Always ensure your baby is securely fastened in a well-fitted carrier, with their head supported if needed, and avoid any movements that could jostle them too much. If you’re unsure, check with your healthcare provider or a babywearing expert for guidance.
How can I exercise with my baby?
Exercising with your baby can be a fun and rewarding way to stay active while bonding. You can try babywearing workouts, gentle stretches on a play mat, or even stroller walks for some fresh air. The key is to choose safe, low-impact activities that keep your baby comfortable and allow you to adapt to their needs. Remember to listen to your body and enjoy the experience together! Take a look at the tips in this article, and try out some of the workout ideas!
How to work out when you have an infant?
Working out with an infant requires flexibility and creativity. Try fitting in short sessions during nap times or after feeds when your baby is settled. Use baby gear like a carrier or stroller to incorporate them into your routine, or set up a safe space nearby where they can play while you exercise. Focus on low-impact activities like walking, stretching, or yoga, and listen to your body as you ease back into fitness. Building consistency, even with small workouts, can make a big difference over time.
How can I go to the gym with my baby?
Many gyms now offer family-friendly options, such as on-site childcare or parent-and-baby classes. Check with local gyms to see if they provide these services. Alternatively, some gyms allow you to bring your baby in a stroller or car seat, as long as they remain safe and supervised. Be sure to plan your workout around your baby’s schedule, bringing along essentials like toys, snacks, and diapers to keep them content. Always confirm the gym’s policies to ensure a safe and enjoyable experience for both you and your baby.
Sophie Knight is a journalist and mum of two, and previously edited motherandbaby.com before moving on to write about family cars for Parkers.co.uk. Sophie went on to become Commercial Content Editor for M&B, Closer, Heat, Empire, Yours, Garden News, and WhatsTheBest.co.uk before deciding to dedicate more of her time to her family and write freelance.