5 Exercises To Do With Your Baby

Let’s be real, life with a baby makes working out challenging (especially if you get nap-trapped!), but movement is important for your strength, recovery, and energy.

Here’s a full-body workout you can do at home, with (or without) your baby!

• 10 reps each
• 2-4 rounds (but even 1 is great!)
• Have fun & set an example for your little one!

Glute Bridges

• Baby Position: Sitting over your hips

How to do it:

• Inhale, exhale, activate pelvic floor, and lift glutes

• Option: Add gentle baby bounces at the top

• Lower back down & repeat

Tip: Fully relax on the inhale!

If you experience sciatic pain glute bridges are not ideal for you.

Goblet Squats

• Baby Position: Held close to your chest

How to do it:

• Inhale, exhale, activate pelvic floor, and squat

• Aim for thighs parallel to the ground

• Push through heels to stand

Tip: If needed, use a chair for support!

Be aware of pelvic floor at the bottom of your squat; reduce weight & depth to suit.

Push-Up & Kiss

• Baby Position: Lying under you

How to do it:

• Get into a push-up position (knees or toes)

• Inhale, exhale, lower to kiss your baby

• Press back up

Tip: Keep control & don’t collapse onto baby!

Push-ups can be challenging for your pelvic floor & abdominal wall, raise your hands onto a box if it is too hard or you feel any leaking up pushing out. If you have wrist pain move to your knuckles to avoid creasing at the wrist.