Congratulations Momma for having your new baby! You must be thrilled and tired at the same time. I can relate! You did a wonderful job taking care of your baby and your house.

How about we talk about a little me-time as a new mom now? You know, some cozy bath, reading some books, or maybe exercise.

Wait what??


I know having a baby is a lot of work. I know!

Just thinking about it is making me winded when I was a new mom. I remember I didn’t exercise a bit when I had my first child. And after the second God knows I didn’t have time to even blink an eye.

How to workout with a baby at home?

I always asked this question because I simply couldn’t work out! Let’s be honest here, workout is an uninterrupted job. to be a mom and workout is a hectic one.

I really love having a good workout all to myself in the comfort of my home, without any interruptions. Unfortunately, in those days, that was a rare luxury in my house. There always seems to be a child somewhere needing my attention or wanting to chat during the day.

mommy working out with baby in her hands

I hardly would get any alone time and when I do, I’m usually focused on writing my latest blog post!

So, on most days, it wasn’t easier to workout with the constant cry of my baby. And let me confess here…. I was a little ashamed of my mom bod after giving birth.

So, when I had my second one, I finally decided I had to do something about it. So, I went straight up to Google and started searching and it was then that I actually learned about mommy and me exercises where I could exercise with my baby.

Stay-At-Home Mom and Baby Workouts:

MAMA! Hang in there! I know how overwhelming it can be to navigate the world of motherhood. Those diaper changes, feedings, and sleepless nights can make it seem impossible to find time for yourself, let alone exercise.

But there’s a way to stay active and connect with your baby through “Mommy and Me” exercises.

In this article, we’ll explore some amazing ways to make time for these best postpartum workouts with a baby, what precautions to take, and when to start those postpartum workouts at home with your baby.

But first things first! Why you should exercise after pregnancy?

Why should mothers prioritize exercise?

Now, let’s talk about the “why.” Why should moms like us prioritize exercise?

Exercise isn’t just about shedding post-baby pounds; it’s about investing in your physical and mental well-being. Here’s why it matters:

Physical Health:

Regular exercise can help you regain your strength and stamina, essential for the demands of motherhood. It can also aid in postpartum recovery and promote overall physical health.

Mental Well-Being:

Exercise is a natural stress reliever. Those endorphins released during workouts can lift your mood, reduce anxiety, and boost your overall mental well-being.


Mommy and Me exercises offer a unique opportunity to bond with your baby. You’re setting a healthy example and creating lasting memories together.

Me Time:

Amid the chaos of motherhood, exercise provides a moment to focus on yourself. It’s a break from the constant care for your baby, allowing you to recharge and prioritize self-care. Try to find some me-time for yourself as a mom.


You can join mommy and me exercise groups or classes as well that can help you connect with other moms, share experiences, and build a supportive community.

In simple terms, we can’t keep just watching the days slip by without taking action. It’s important that we find a way to make exercise a natural part of our daily lives so we don’t have any more reasons to skip it.

how to find time to exercise as a mother with a baby

I get it, life as a new mom is a whirlwind. Finding time for yourself may feel like an impossible task, but trust me, you’ve got this. Here are some teeny tiny tips for you to workout with your busy schedule.

workout plan, exercise journal
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Create a Schedule:

Let’s talk about creating a routine that works for both you and your baby. Try fitting in a quick workout during those precious nap times or right after feedings.

Short Workouts:

We all have busy lives, and it’s easy to believe that you need an hour at the gym to get results. But let’s bust that myth. In Short, effective workouts can be your secret weapon. A 15-minute high-intensity interval training (HIIT) session or a 15-minute strength training can help you break a sweat without leaving your baby’s side.

Involve Your Baby:

One of the most beautiful aspects of mommy and me exercises is the ability to include your baby. They can be your little workout buddy! Babywearing workouts, where your baby is snugly strapped to you in a carrier, can make exercise more efficient and, believe it or not, fun!

Precautions Before Starting Mom and Me Workouts

Before you dive into the world of mommy and me exercises, let’s talk about keeping things safe.

Working out with the baby in hand is not like any other workout so certain precautions must be taken before you give it a go. Here is a list of a few precautions you can take before starting exercise with the baby.

Consult with a Healthcare Professional:

Your postpartum journey is unique. If you’ve had a complicated pregnancy or childbirth, it’s crucial to consult with your healthcare provider. They’ll guide you on when it’s safe to start. American College of Obstetricians and Gynecologists has more information on this one if you need it.

Start Slowly:

Remember, it’s not about racing to the finish line. Starting with gentle exercises is essential, especially if you’re a postpartum mom. Gradually increasing the intensity is your safest bet.

Age-Appropriate Exercises:

Babies grow fast, and the exercises you choose should suit their age and development. Keep it simple for newborns, and add more interactive moves as your baby grows.

Proper Baby Support:

Now this one is important! Please use a wrap or a carrier and make sure your baby is snug, secure, and comfortable. You need a good baby carrier for babywearing designed for exercise to ensure both your and your baby’s safety.

Listen to Your Body:

During your workouts, keep a close eye on how your body feels. If you experience any pain, dizziness, or discomfort, it’s time to hit the pause button and seek advice.

Stay Hydrated:

Staying hydrated is essential, especially if you’re breastfeeding. Keep that water bottle within arm’s reach during your workouts. You can find more guidelines on medical websites such as the Mayo Clinic.

Once you get the clearance to exercise and you are feeling good physically we can get started!!

How to Engage Your Baby During Mommy and Me Workouts

Engaging your baby during your workouts is not just fun!! It’s a great way to strengthen your bond. Here are some for moms on what to do with the baby when you exercise.

Talk to Your Baby:

Babies love hearing your voice. Talk to them throughout the workout. Explain what you’re doing and encourage their participation.

Use Playful Movements:

Incorporate playful movements into your exercises. For instance, use your baby’s favorite toys or play peek-a-boo during squats.

Sing Along:

Singing songs can make your workouts more enjoyable for both you and your baby. Pick catchy tunes and make it a sing-along session.

Eye Contact:

Maintain eye contact with your baby. This connection is incredibly powerful and reassuring for your little one.

Smile and Laugh:

Babies are responsive to your emotions. So, smile, laugh, and make the workout a joyful experience.

Remember, these workouts are not just about fitness but also about creating beautiful memories and connections with your baby as well, Mama!

Easy Mommy & Me Exercises Which are Actually Fun to Do!

Now that you’re prepped and ready, let’s dive into some exercise ideas for you and your baby.

Outdoor Walk with the baby:

First off! This one beats all the exercises. Easy and fun to do. Fresh air and gentle movement are a win-win. Take your baby for walks in a stroller or a carrier. The world is your playground!

30-minute Mom and Baby Yoga:

Yoga is a fantastic way to regain flexibility and reduce stress. Lasting anywhere from 30 to 60 minutes, they often begin with meditation or breathing plus some beginner-friendly pose sequences that involve holding your baby in your arms. Your baby can join in by lying next to you on a soft mat. It’s a serene bonding experience.

Arm and Shoulder Exercises

Arm and shoulder exercises help tone and strengthen these essential upper body muscles, enhancing your ability to perform daily mom tasks with ease. Additionally, they contribute to a balanced, confident posture and can boost your overall physical well-being.

Baby Bicep Curls:

Lift your baby gently by holding them under their armpits, extend your arms with your elbows at a 90-degree angle, raise them up for a kiss, and then return to the starting position. Repeat this action!

Perform three sets of 10 reps of this exercise!

Pushup kisses with your baby:

For this mommy and me exercise, place your baby on a yoga mat beneath you and get into a push-up position. Lower yourself until you’re close enough to give your baby a kiss, then push back up to complete one repetition.

Baby Tricep Dips

Baby tricep dips can be done with your baby securely seated on your lap. While seated on a stable chair, place your hands on the edge, lower your body, and raise it back up, engaging your triceps and bonding with your baby at the same time.

Legs and But Exercises

Leg and butt exercises are fantastic for moms as they help strengthen the lower body, improving stability and making daily activities like lifting and carrying your little one more manageable.

Mommy and Baby Squats:

Squats are a highly familiar exercise that you often perform in your daily life. Think about squatting in the kitchen to access lower cupboards, pick up laundry, and pick items from the floor – we use squats for numerous everyday tasks. The video demonstrates various squat variations, including:

  • Standard squat
  • Squat and hold
  • Pulse squat
  • Split and wide squats

Baby wide squat + front raise

This is one more exercise that you can do along with the ones mentioned in the video. Stand with your feet wider apart than your shoulders, and point your toes outward, like a wide-legged squat. Hold your baby under their armpits. While holding your baby, stretch your arms forward and squat down, making sure your feet are wide enough apart so your knees bend outward.

When you come back up to the starting position, lift your baby into the air with your arms straight, and then return to the starting position to finish one repetition.

Baby Lunges

You can make this exercise more challenging by trying the variations shown in the video or changing the surface you’re on, like using an incline or decline. If you want to add a cardio element, try to do the lunges faster, and gradually increase your pace throughout the week.

Here’s a simple routine:

  • Do 10-15 lunges in one set.
  • Repeat this set 3-4 times during your workout.
  • Try to do this exercise twice a day.

Mom and Baby Airplane legs workout:

For the Airplane Legs Mom and Baby Workout, simply lift your baby while pretending to be an airplane, taking off and landing. It’s a fun way for moms to get some exercise and enjoy quality time with their baby.

Abs and Core Strengthening Workouts

Abs and core strengthening workouts are a mom’s secret weapon for building a strong foundation. They not only help you regain your pre-pregnancy body shape but also support your posture, relieve back pain, and provide the stability needed for your mom bod for chasing after your little one with energy and confidence.

Russian Twists

To do Russian twists with your baby, sit on the floor, hold your baby securely, and gently twist your upper body from side to side while keeping your feet off the ground. It’s a fun way to incorporate exercise into quality bonding time with your little one.

Standing Mountain Climbers with baby:

To do standing mountain climbers with your baby in hand, make sure you have a firm grip on your baby, and then follow the same steps I mentioned earlier. Lift one knee towards your chest, and switch to the other knee, all while securely holding your baby

Aim to complete 3 sets of this exercise until you start to feel fatigued.

Baby Planks:

Find a comfy spot on the floor for your baby. Position yourself over your baby with your hands and toes, keeping your knees straight for a full plank. If it’s too challenging, you can modify it by positioning your knees down for a semi-plank.

Aim to keep your body as straight as possible and hold the position for as long as you comfortably can while engaging your core. Complete 3 sets until you feel fatigued.

Baby Sit Ups:

To do sit-ups with your baby, you can start by lying on your back on a comfortable surface like a yoga mat. Position your baby securely on your chest, facing you. Engage your core muscles, and as you sit up, gently lift your upper body off the ground and pat a kiss on your baby’s forehead.

Lower your upper body back down with control and repeat the movement. Complete 3 sets until you feel fatigued.

Here are some important tips for your Mommy & Me postpartum workouts:

  • Remember not to overexert yourself as you’re still healing after childbirth, whether it was a vaginal or c-section delivery.
  • Don’t rush weight loss and take it slow to prevent injuries and let your body adjust to postpartum body changes.
  • Gradually build up your exercise routine, starting with a few exercises and adding more over time.
  • Mix up your exercises throughout the week; it keeps things interesting and diverse.
  • Customize the program to suit your needs and make it enjoyable for both you and your baby.


Postpartum mommy and me exercises are more than just a fitness routine, they’re an opportunity to bond with your baby and invest in your well-being. It’s about celebrating your uniqueness, taking baby steps, and cherishing every moment with your little one.

So, here’s to happy bonding and exercising!

Do you have a favorite exercise from this list? Which exercise does your baby like the most? Do you have another exercise that you love to do with your baby that’s not on this list?

Comment below, because I would absolutely love to hear from you.

If you enjoyed this article, stay in the loop with me for more tips on postpartum health and parenting. Shoot me an email if you want me to write a blog post about, that could be anything that is concerning you at the moment. REMEMBER! I’m just one email away 🙂

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Mommy and Me Exercises: Fun Ways to Bond and Get Fit with Your Baby With Videos