Welcoming a new baby brings an exciting and rewarding phase to your life, but it can also make finding time for exercise quite challenging. With a little creativity, you can make exercise fun and include your baby in the process! “Baby & Me” exercises allow you to bond with your baby while staying active and working on your fitness. It’s a wonderful way to nurture both physical health and emotional connection for you and your little one.
In this article, we’ll explore a few easy and effective exercises that you can do with your baby, whether you’re at home or outdoors.
Benefits of Exercising with Your Baby
Exercising with your baby offers many benefits:
- Bonding Time: It provides you with more time to connect and bond with your baby in a fun and interactive way.
- Physical Health: Gentle movements help you regain strength, improve cardiovascular health, and maintain energy levels after childbirth.
- Emotional Well-being: Exercise releases endorphins, which can help reduce stress and improve your mood—perfect for combatting postpartum blues.
- Baby Squats
Squats are a great way to build strength in your legs, glutes, and core. Adding your baby as a weight makes it more fun and interactive!
How to Do It:
- Hold your baby securely against your chest or in a baby carrier.
- Stand with your feet shoulder-width apart, keeping your back straight.
- Slowly lower into a squat by bending your knees and pushing your hips back, as if sitting into a chair.
- Lower as far as you comfortably can, then push through your heels to stand back up.
- Perform 10-15 repetitions.
Tip: Talk or sing to your baby while you do this exercise to keep them entertained!
- Baby Overhead Press
The overhead press strengthens your arms, shoulders, and chest, and your baby will love being lifted into the air.
How to Do It:
- Sit or stand while holding your baby under their arms or around their torso.
- Gently lift your baby over your head and then bring them back down to chest level.
- Repeat for 8-10 lifts, keeping your movements slow and controlled.
Tip: Make eye contact and smile to make your baby giggle!
- Baby Bridges
Bridge exercises are effective for strengthening your glutes, lower back, and core.
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your baby on your lower abdomen or hips, holding them securely with your hands.
- Lift your hips off the floor, squeezing your glutes as you form a bridge.
- Hold for a second, then lower your hips back down.
- Repeat for 10-12 repetitions.
Tip: Gently rock your baby while lifting your hips—it can be calming for them!
- Tummy Time Push-Ups
Tummy time is important for your baby’s development, and you can make it more fun by doing push-ups together.
How to Do It:
- Lay your baby on a blanket or mat in front of you.
- Get into a push-up position on your hands and knees (for a modified version) or full push-up position.
- Lower yourself down towards your baby, giving them a kiss or making a funny face each time.
- Push back up and repeat for 8-10 repetitions.
Tip: This exercise strengthens your chest, arms, and shoulders while keeping your baby entertained.
- Lunges with Baby
Lunges are great for toning the legs and glutes, and doing them while holding your baby adds extra resistance.
How to Do It:
- Hold your baby securely in front of you.
- Take a big step forward with your right leg and lower your body until your front knee is bent at a 90-degree angle.
- Push back up to the starting position and switch legs.
- Alternate sides for 8-10 lunges on each leg.
Tip: Make funny faces or talk to your baby to keep them engaged while you move.
- Baby Rock ‘n’ Roll
This gentle exercise can be both a core workout for you and a playful activity for your baby.
How to Do It:
- Sit on the floor with your knees bent and feet flat.
- Hold your baby securely against your chest.
- Slowly roll back until your shoulders touch the ground, and then use your core to roll back up to a seated position.
- Repeat for 8-10 rolls.
Tip: Your baby will love the rocking motion—make it a fun game by adding a “Whee!” sound each time you roll back.
- Baby Dance Party
Dancing is a fantastic cardio workout, and your baby will love the movement and music.
How to Do It:
- Hold your baby close or wear them in a baby carrier.
- Put on some upbeat music and dance around the room.
- Incorporate side steps, twirls, and gentle bounces.
Tip: Let your baby feel the rhythm and enjoy the music. It’s a great way to lift both of your moods!
Safety Tips for Exercising with Your Baby
- Secure Hold: Always ensure your baby is secure, whether you’re holding them in your arms or wearing them in a carrier.
- Watch for Cues: Keep an eye on your baby’s reactions. If they seem uncomfortable or fussy, take a break and try something else.
- Support Your Body: Maintain good posture throughout each exercise to avoid straining your back. Engage your core to support your movements.
- Start Slow: Postpartum recovery takes time. Start with shorter sessions and gradually increase as you feel stronger and more comfortable.
An insight from mamahood
Exercising with your baby is all about having fun, bonding, and getting your body moving. Whether you have 10 minutes or 30 minutes, incorporating these exercises into your daily routine can help you regain strength and boost your energy while creating precious moments with your baby. Remember, the key is consistency and enjoying the process. Your baby will love spending this active time with you, and you’ll benefit from the physical and emotional perks of moving your body. If you need more ideas or personalized guidance on postpartum fitness, feel free to connect with Mamahood Health Advisors via live chat or private message, or explore Mamadoc—your AI doctor offering tailored guidance just for you.
