How to exercise with a Baby 30 Home Workouts with a Baby to stay Fit

How to exercise with a Baby 30 Home Workouts with a Baby to stay Fit

When you have a newborn in your care as a mom, finding out time to do some routine workouts can be quite challenging and almost impossible. Yet there’s the need to engage in postnatal exercises to lose your baby weight and get back in shape.

Lose fat and learn how to exercise with a baby, here are 30 home workouts with a baby to stay fit at home. The benefit of getting back into your workout routine after pregnancy goes far beyond weight loss as it can help to relieve your body of stress and energize your body. 

The postnatal workout routine can also help to strengthen your body for the demanding responsibility of motherhood.

how to exercise with a baby 30 home workouts with a baby

Despite these benefits of engaging in postnatal exercises, a major challenge to achieving and maintaining your regular workout routine as a new mom is time as every mom tends to put aside their well-being to put things in order within the family.

However, instead of giving up on your fitness sessions or limiting those sessions to when your newborn is asleep, you can include your baby in your workout routine as you try to get your body back in shape. So, without further ado, let’s dig right into the home workouts you can engage in while also bonding with your baby.

1. Straight Curl-Up (A)

Despite these benefits of engaging in postnatal exercises, a major challenge to achieving and maintaining your regular workout routine as a new mom is time as every mom tends to put aside their well-being to put things in order within the family.

However, instead of giving up on your fitness sessions or limiting those sessions to when your newborn is asleep, you can include your baby in your workout routine as you try to get your body back in shape. So, without further ado, let’s dig right into the home workouts you can engage in while also bonding with your baby.

How-To:

  • Lie on your back and keep your legs and feet flat on the floor.
  • Lift your little one in the air.
  • Keep your chin and your face straight.

2. Straight Curl-Up (B)

How-To:

  • Lie on your back and bend your knees at about 60 degrees while keeping your feet flat.
  • Sit your baby on your lower abdomen.
  • Pull your abdominal muscles inside.
  • Lift your head and shoulder off the floor and maintain that position for 60 seconds.
  • As you curl yourself up, exhale and pull your abs in and out each time.
  • Return to your starting position slowly.
  • Repeat the routine for 10-15 times.

3. Reverse Baby Curl (A)

How-To:

  • Lie flat on your back.
  • Bend your knees and raise them to an angle of 90 degrees.
  • While bending your knees at that angle, keep your legs parallel to the floor.
  • Place your baby on your legs while holding him/her under the arm.

4. Reverse Baby Curl (B)

How-To:

  • Lie flat on you back, bend your knees and raise them to 90 degrees while keeping your legs parallel to the floor.
  • Lift your head, shoulder and hips off the ground and hold on to your baby.
  • Maintain that position for 10 seconds and return to your starting position slowly.
  • Repeat the routine 15-20 times.

5. Butterfly Stretch

The butterfly stretch improves the flexibility of your inner thigh adductor muscles. These adductor muscles are responsible for pulling our legs together and they help to maintain stability and balance.

How-To:

  • Sit down on the floor with your legs in front of you.
  • Reach forward to pull your right foot towards your groin until it is at a spot comfortable for you while having the sole of your right foot facing your left thigh.
  • Bend your left knee to bring your left foot towards your groin such that the sole of your left foot comes in touch with that of your right foot.
  • Place your baby right in the middle of your thigh and rest your elbows on your knees at intervals to push them out a little while keeping your back straight.
  • You can apply a little pressure on your inner thigh by pressing your knees with your elbows, still with your back kept straight.
  • Maintain that position for 20-30 seconds.
  • Release the pressure on your thigh and repeat the routine 3 times.

6. Stretching (Butterfly)

Stretching increases your flexibility and also the rate of blood flow to your muscles. It helps to reduce or manage stress and improves your posture.

How-To:

  • Lie flat on your back and place your baby on your stomach.
  • Curl up by lifting your head and your shoulder, while pulling in your abdomen.
  • Raise your legs and keep them straight while holding your baby, sitting on your abdomen.
  • Open your legs wide apart and stretch as much as you can.
  • Slowly bring your legs back together.
  • Inhale as you open your legs and exhale as you bring them back together.
  • Repeat this routine for 10-15 times.

7. Plies

Squats are generally one of the best and natural ways of toning your body. They help build your body muscles and improve flexibility. Squats also help with mobility and balance and also burn calories fast.

How-To:

  • Hold your baby in front of you and always keep his/her face away from you.
  • Stand upright with your feet spread shoulder-width apart and your toes pointing out.  
  • Hug your baby and bend your knees towards the floor while keeping your back straight and your knees pushed out a little.
  • Ensure your knees are directly over your toes and your butt is lowered towards the floor while keeping your abdomen tight.
  • Return to your starting position slowly.
  • Repeat this routine 10 times.                

8. Carrier Squats

The carrier squat has to do with making use of a carrier to secure your baby while you observe the squat position. It helps in improving your body balance while building leg muscles. Carrier squats also help to tone your legs and promote muscle building for virtually all your body muscles.

How-To:

  • Secure your baby safely in your baby carrier with his face away from you or towards you.
  • Stand upright with your feet spread shoulder-width distance apart.
  • Gently bend your knees to the ground while keeping your back straight and pushing your knees out a little.
  • Sit in that position with your butt towards the ground for 10 seconds.
  • Return slowly to your starting position.
  • Repeat the routine 10 times.

9. Stroller Lunges

Lunges are designed to strengthen your lower body, increase core strength, muscle tissue and also strengthen your glutes. They can help you improve your body balance and coordination.

How-To:

  • Place your baby in a stroller facing you and stand upright.
  • Place your left foot three feet back and bend your right foot at 90 degrees.  
  • Ensure your left knee is in line with your right ankle and your right knee is directly above your feet.
  • Hold on to the stroller and make a smiley face for your baby.
  • Maintain that position for 10 seconds and return to your starting position.
  • Repeat the routine 10 times on each knee.
how to exercise with a baby 30 home workouts with a baby

10. Tush Tightener

Having a firm tush helps to power your body, particularly during fitness circles as it is considered as the body’s engine. It also protects your joints and strengthens your knees.

How-To:

  • Lie on your stomach and place your baby right in front of you.
  • Pull your legs towards your back and rest your chin on your hands.
  • Widen your feet and lift your knees off the floor while keeping your feet in position.
  • Maintain that position for 10 seconds.
  • Return to your starting position slowly.
  • Repeat the routine 5 times.

11. Letter Abs

The letter abs is an abdominal workout designed to strengthen your abdominal muscles. Abdominal workouts help to reduce back pain and improve posture and stability.

How-To:

  • Lie on your back and sit your baby close to your arms.
  • Place your arms close to your sides with your palms facing down.
  • Lift your legs while keeping your feet together and your toes pointing upwards.
  • In that position, draw a pattern of each letter of the alphabet with your toes and say it out as you draw.
  • Draw those patterns slowly and pull your abdomen inside each time you draw.

12. Baby Crawl

This workout routine helps to build your upper body strength as it works your triceps, pectoral muscles and shoulders. They also strengthen your lower back and core as you engage your abdominal muscles.

How-To:

  • Get down on your knees and place your palms flat on the floor as you take the cat position.
  • Place your little one in front of you.
  • Put your entire weight on your knees as well as your hands.
  • Lift one foot and place it on the other without putting any pressure on your knees.
  • While maintaining that position, crawl front and back.
  • Repeat the routine while switching knees.

13. Kegels

Kegel exercises are designed to strengthen the pelvic floor muscles which are responsible for supporting the uterus, small intestine, bladder and rectum.

How-To:

  • Lie flat on your back and place your little one on your pubic bone while holding him/her by the hand.
  • Bend your legs from your knees and keep your feet “glued” to the floor.
  • Slowly lift your hips off the floor while keeping your back flat on the floor.
  • Tighten your pelvic muscles for 3-4 seconds and then for 5-10 seconds.
  • Return slowly to your starting position.
  • Repeat the exercise 3 times.

14. Plank

The plank exercise strengthens your core and enhances metabolism. It also reduces back pain and improves your body balance.

How-To:

  • Place your baby on the floor with the back to the floor.
  • Place your palms on the floor such that your baby is situated between your hands and stretch out your feet backwards.
  • Slowly lift yourself while putting your weight on your palms and toes.
  • Ensure your body is aligned.
  • Maintain that position for 10 seconds.
  • Return slowly to your starting position.

15. Leg Lift

The leg lift exercise helps in reducing the risk of experiencing back injury, back pain or back pain. It is designed to work on your abdominal muscles.

How-To:

  • Place your baby on the floor and assume the cat position.
  • Place your palms on the floor such that your baby is situated between your arms.
  • Slowly raise your right leg and hold it for 10 seconds.
  • Return your right leg to position and raise your left leg; also hold it for 10 seconds.
  • Repeat the exercise while alternating legs 10 times.

16. Glute Lift

Your gluteal muscles are the largest and strongest muscles in your body and this exercise helps to strengthen those muscles. Strengthening your glutes helps to improve your posture, prevents injury and back pain as well.

How-To:

  • Lie flat on your back and place your baby on your stomach.
  • Bend your knees towards you while keeping your feet “glued” to the floor.
  • Slowly lift your buttocks, while holding on to your baby and also contract your gluteal muscles (the muscles found in the buttocks).
  • Maintain that position for 10 seconds.
  • Slowly return to your starting position.
  • Repeat the routine 5 times.

17. Shoulder Press

The shoulder press helps to strengthen your shoulder muscles, tricep muscles and trapezius muscles. It also strengthens your core muscles.

How-To:

  • Observe the squat position and hold your baby.
  • Lift your baby in the air while lifting yourself.
  • As you lift yourself, make sure you tighten your abdominal muscles.
  • Bring your baby down and repeat the exercise 10-15 times.

18. Snake Stretch

The snake stretch exercise strengthens your spine, shoulders and abdominal muscles. It helps in stress relief and strengthens your glutes.

How-To:

  • Place your baby on the floor in between your arms as you observe the cat position.
  • Now lie on the floor but keep your upper body parts away from the floor.
  • Your hips down to your toes should all be on the floor while your abdomen upwards should be kept away from the floor.
  • Put your weight on your arms, lift your upper body gently and stretch your abdominal muscles.
  • Return to your starting position and repeat the routine 10 times.

19. Cardio Stroller

This is a cardio exercise which helps to strengthen your heart so that it pumps blood easily. It also increases your lung activity and helps to burn fat and calories.

How-To:

  • Place your baby in a stroller safely.
  • While pushing the stroller with one arm, jog for a while and walk for a while.
  • Apply your stroller brakes and take out some time to jog and jump on one spot.
  • Resume jogging again and observe lunges and stretches when next you apply your stroller brakes.
how to exercise with a baby 30 home workouts with a baby

20. Baby Dancing

This simply helps to improve your agility, coordination and spatial awareness.

How-To:

  • Hold your baby close to your chest while supporting the head and body with your hands or better still, secure in a carrier.
  • Dance to the music while you pull your abdomen inside.
  • Start with a slow pace and gently increase that pace.
  • You can also secure your baby on a high chair and as you dance, stretch out your arms to the chair.

21. Cat Stretch

The cat stretch improves flexibility and helps you achieve aerobic fitness. It also improves your posture and helps in stress relief.

How-To:

  • Observe the cat position.
  • Place your baby between your arms.
  • Curve your back while pulling your abdomen in and out with your head straight.
  • Maintain that position for 5 seconds.
  • Return to your starting position.
  • Now, raise your head and lookup. Curve your back downwards and hold for 5 seconds.
  • Repeat the routine 10 times.

22. Flying With A Baby

This exercise helps to strengthen your core muscles as well as your triceps. It also helps to prevent back pain and improve your body balance.

How-To:

  • Place your baby on the floor with the back to the ground.
  • Observe the cat position.
  • Slowly lift your right leg and keep it parallel to the floor.
  • With your right leg in the air, lift your left hand slowly and keep it parallel to the floor as well.
  • Maintain that position for 10 seconds and return to your starting position.
  • Repeat the routine 5 times while alternating the leg in the air as well as the opposite arm to that leg.

23. Baby Kiss Push-Ups

Push-ups generally enhance your cardiovascular system and protect your shoulders from injury. They also improve your posture and prevent lower back injuries.

How-To:

  • Place your baby on his/her back on the mat.
  • Place your palms on the floor such that your baby is situated right in the middle of your arms.
  • Lift your legs and torso into a plank position.
  • Lower your chest to kiss your baby and push yourself back up to the plank position.
  • Repeat this routine 10 times.

24. Baby Tricep Press

The tricep press exercise enhances stability in your shoulders and arms while also improving your flexibility and increasing your range of motion.

How-To:

  • Lay flat on your back and hold your baby in his/her middle.
  • Bring your baby’s face close to your face while placing your elbows by your side.
  • Raise your baby in the air by squeezing your triceps and lengthening your arms.
  • Bring your baby down and place your elbows by your side.
  • Repeat the routine 10 times.

25. Army Crawl

This exercise works on your triceps and abdominal muscles as it helps to strengthen those muscles. It also strengthens your shoulders and lowers back.

How-To:

  • Place your baby on his/her back.
  • Place your palms on the floor such that your baby is in the middle of your arms.
  • Lift your torso and your legs to observe a plank position.
  • Lower your body to rest on one forearm while tightening your abs and kiss your baby.
  • Push your body back up and rest on the other forearm this time around while keeping your abs tight.
  • Repeat the routine 10 times.

26. Head Lifts

The head lift helps to strengthen your abdominal muscle and also promotes flexibility and stability.

How-To:

  • Lie flat on your back and sit your baby on your stomach.
  • Keep your lower back on the floor, hold on to your baby and bend your knees while keeping your feet flat on the floor.
  • Relax your belly and inhale.
  • Lift your head and neck off the floor while you exhale and maintain that position for 5 seconds.
  • Return to your starting position while you inhale.

27. Shoulder Lifts

The shoulder lift helps to strengthen your triceps and your shoulders while also engaging your abdominal muscles.

How-To:

  • Observe a kneeling position with your baby placed in front of you.
  • Hold your baby under his/her armpit and raise him/her while also stretching your arms and tightening your abdominal muscles.
  • Maintain that position for 10 seconds and bring your baby down slowly.
  • Repeat the routine 5 times.

28. Monkey Squat

The squat exercise works on your inner thighs and abdominal muscles. It helps to promote coordination and balance.

How-To:

  • Stand erect and spread your feet shoulder-width apart.
  • Observe the squat position while hugging your baby.
  • While still holding your baby to your chest, keep your elbows out and crunch to your left side till your elbow touches your left thigh.
  • Return to the centre and crunch to your right side until your right elbow touches your inner thigh.
  • Return to the centre and repeat the routine 5 times.

29. Side Lunge

The lunge exercise strengthens your sculpt and tones your body. It helps to improve overall fitness and enhance athletic performance.

How-To:

  • Stand upright and spread your feet shoulder-width apart while holding your baby close to your chest.
  • Take a step to your left and do a squat, hold for 5 seconds and push yourself back up with your heel.
  • Take a step to your right this time and do a squat.
  • Hold for 5 seconds and push yourself back up with your heel.
  • Repeat the routine 10 times.

30. Plies And Walking Lunges

This routine improves the strength of your inner thighs and also enhances your stability. It also strengthens your abdominal muscles.

How-To:

  • Place your baby in a carrier with the carrier facing you and your baby well supported.
  • Start with a dance warm-up and then alternate baby plies for 5 repetitions and walking lunges for another 5 repetitions.
  • Cooldown by walking for 2 minutes, then take your baby out of the carrier and stretch for 3 minutes.

Conclusion

Before you begin any workout with your baby, give yourself some time for your body to heal after delivery and when you start working out, begin with simple exercises before gradually moving to the strenuous ones.

If you are performing any exercise on the mat, make you of a cushioned mat as that would be convenient and healthy for your baby. 

Don’t engage your baby in workouts when they are not in the mood or are being cranky. If you feel uncomfortable when working out, stop working out and see your doctor.

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