Becoming a mom is a life-changing experience, and with it comes many physical changes. After giving birth, many new moms struggle to find time for exercise while caring for their newborn. However, incorporating your baby into your workout routine can be a great way to bond and stay active postpartum. In this blog post, we will share 42 postpartum exercises that you can do with your baby, also known as Mommy and Me workouts.
Postpartum exercises are essential for new moms as they not only help with weight loss but also aid in the recovery process. These exercises can also help improve your mood and energy levels, which can be especially beneficial for moms dealing with postpartum blues. Additionally, including your baby in your workout routine can make it more enjoyable and help strengthen the bond between you and your little one.
Before starting any fitness routine, it is important to consult with your doctor, especially if you had a complicated delivery or are experiencing any postpartum complications. Additionally, it is essential to listen to your body and not push yourself too hard in the early postpartum months. Remember, it took nine months to grow your baby, so give yourself enough time to recover and ease back into exercise.
1. Baby Carrier Squats
Using a baby carrier or wrap, hold your baby close to your chest and perform squats. This exercise not only works your lower body but also allows you to bond with your baby.
2. Baby Weighted Lunges
Hold your baby in front of you as you perform lunges. This exercise targets your glutes, hamstrings, and quadriceps.
3. Baby Bridge
While lying on your back, place your baby on your pelvis and lift your hips off the ground. This exercise helps strengthen your core and glutes.
4. Plank with Baby on Back
Place your baby on your back and perform a plank. Your baby’s weight will add an extra challenge to your core and help improve your stability.
5. Baby Bicycle Crunches
Lie on your back and place your baby on your thighs. Engage your core as you perform bicycle crunches, bringing your baby towards your chest.
6. Baby Chest Press
While lying on your back, hold your baby close to your chest and perform a chest press by pushing your arms up and down.
7. Baby Russian Twists
Sit on the ground with your knees bent and feet flat on the floor. Hold your baby close to your chest and twist your torso from side to side. This exercise targets your obliques.
8. Baby Leg Lifts
Lie on your back and raise your legs off the ground, holding your baby between your legs. This exercise targets your lower abs.
9. Baby Plie Squats
Using a baby carrier or wrap, hold your baby close to your chest and perform plie squats, targeting your inner thighs.
10. Baby Shoulder Press
Hold your baby at chest level and press your arms up and down, targeting your shoulders and arms.
11. Baby Push-Ups
Place your baby on the ground in front of you and perform push-ups, targeting your chest, arms, and core.
12. Baby Calf Raises
While holding your baby in front of you, perform calf raises, targeting your calves and ankles.
13. Baby Deadlifts
Using a baby carrier or wrap, hold your baby close to your chest and perform deadlifts, targeting your glutes and hamstrings.
14. Baby Side Plank
Place your baby on your side and perform a side plank, targeting your obliques and core.
15. Baby Tricep Dips
Sit on the edge of a chair with your arms behind you, holding onto the seat. Extend your legs out in front of you and perform tricep dips, targeting your triceps.
16. Baby Knee Tucks
Sit on the ground with your legs extended and hold your baby close to your chest. Bend your knees and bring them towards your chest, targeting your lower abs.
17. Baby Glute Bridge with Baby on Chest
Lie on your back and place your baby on your chest. Lift your hips off the ground, targeting your glutes and core.
18. Baby Side Lunges
Hold your baby close to your chest and perform side lunges, targeting your inner thighs and glutes.
19. Baby Reverse Lunges
Hold your baby in front of you and perform reverse lunges, targeting your quadriceps and glutes.
20. Baby Squat and Press
Using a baby carrier or wrap, hold your baby close to your chest and perform a squat. As you stand up, press your arms up and overhead, targeting your legs, shoulders, and arms.
Mommy and Me Workout: 42 Postpartum Exercises to Do with Your Baby
21. Baby Abdominal Twists
Sit on the ground with your legs extended and hold your baby close to your chest. Twist your torso from side to side, targeting your obliques.
22. Baby Plank with Shoulder Taps
Place your baby on the ground in front of you and perform a plank. While holding the plank position, tap your shoulder with one hand, then the other, targeting your core and shoulders.
23. Baby Lying Chest Fly
Lie on your back and hold your baby close to your chest. Open your arms out to the side, targeting your chest muscles.
24. Baby Bicycle Kicks
Lie on your back and hold your baby between your legs. Lift your legs off the ground and perform bicycle kicks, targeting your lower abs.
25. Baby Bear Crawls
Place your baby on the ground and get on your hands and knees. Crawl forward and backward, targeting your arms, shoulders, and core.
26. Baby Superman
Lie on your stomach with your arms extended in front of you and hold your baby. Lift your arms and legs off the ground, targeting your back and glutes.
27. Baby Plank with Knee Tucks
Place your baby on your back and perform a plank. Bring your knees towards your chest, targeting your core and lower abs.
28. Baby Mountain Climbers
While holding your baby in front of you, perform mountain climbers, targeting your core and legs.
29. Baby Side Plank with Leg Lift
Place your baby on your side and perform a side plank. Lift your top leg, targeting your obliques and hips.
30. Baby Sit-Ups
Lie on your back and hold your baby close to your chest. Perform sit-ups, targeting your upper and lower abs.
31. Baby V-Sit
Sit on the ground with your legs extended and hold your baby between your feet. Lean back and lift your legs and upper body off the ground, targeting your core.
32. Baby Glute Kickbacks
Get on your hands and knees, holding your baby behind you. Lift one leg back and up, targeting your glutes.
33. Baby Squat Hold
Using a baby carrier or wrap, hold your baby close to your chest and perform a squat. Hold the squat position for 30 seconds, targeting your legs and glutes.
34. Baby Wall Sit
Place your baby on your lap and lean against a wall, as if sitting in an invisible chair. Hold the position for 30 seconds, targeting your legs and glutes.
35. Baby Lunge Hold
Hold your baby in front of you and perform a lunge. Hold the lunge position for 30 seconds, targeting your legs and glutes.
36. Baby Plank with Leg Lift
Place your baby on your back and perform a plank. Lift one leg off the ground, targeting your core and glutes.
37. Baby Glute Bridge Hold
Lie on your back and place your baby on your pelvis. Lift your hips off the ground and hold the position for 30 seconds, targeting your glutes and core.
38. Baby Side Plank Hold
Place your baby on your side and perform a side plank. Hold the position for 30 seconds, targeting your obliques and core.
39. Baby Tricep Extension
Sit on the ground with your legs extended in front of you. Hold your baby behind your head and extend your arms, targeting your triceps.
40. Baby Calf Stretch
Stand with your feet hip-width apart and hold your baby in front of you. Bend your knees slightly and stretch your calves by lifting your heels off the ground.
41. Baby Shoulder Stretch
Stand with your feet shoulder-width apart and hold your baby in front of you. Reach your arms up and overhead, stretching your shoulders.
42. Baby Chest Stretch
Stand with your feet shoulder-width apart and hold your baby behind your back. Open your arms out to the side, stretching your chest muscles.
In conclusion, incorporating your baby into your postpartum workout routine is not only a great way to stay active but also a wonderful opportunity to bond with your little one. These 42 exercises are baby-friendly and can be done at home, making them perfect for busy new moms. Remember to listen to your body and take it slow as you ease back into exercise. Happy mommy and me workout!