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How to Exercise With Baby

Updated on June 6, 2014
This was me 9 months after having my little girl. I did not diet, I only did these kinds of exercises with my baby.
This was me 9 months after having my little girl. I did not diet, I only did these kinds of exercises with my baby.

As mothers, we all know that we need to make time for ourselves but it is always easier said than done. We all want to get back to our pre- pregnancy body, but never have the time to do it. Below are instructions on how to get a full body workout using your child. Each of these exercises targets a different part of your body. This is fun for both of you and is a great workout. I suggest starting this as soon as your doctor clears you to exercise so your body gets used to it before your baby gets too heavy. It can be a little difficult going from no activity to suddenly lifting and doing all kinds of things with your 20 pound kid.

Some of these exercises have been adapted from Moms Into Fitness and some have been created on my own. I absolutely love Moms Into Fitness by Linsay Brin. She includes workouts for every ability level and has specifically targeted each trimester of pregnancy and post-natal.


If your child can not support his/her own head, some of these may not be suitable for you to do. in doing any of these exercises, make sure your child's safety is your first concern. Support your young baby's head at all times and don't move them around too quickly.

How To Do A Proper Squat

Tone Your Legs and Butt


This is the exact same thing as a typical squat with one variation. You will be holding your baby up close to your body. You can either hold him/her in a cradled position just as if you are carrying the baby or if the child is older, you can hold him or her as if you are walking with them on your hip. Just rotate the child around so they are in this position but wrapping around the front of you, so that their weight is evenly distributed on both sides of your body.

The video to the right shows you how to do a proper squat.

Calf Raises

This is very, very simple. Hold your baby in anyway you wish while standing up. Raise your body weight up by going onto your tip toes. Raise your body up, hold for a second or two, then relax.

Hip Lifts

Lay down on your back with your legs bent and feet flat on the ground. Place your baby in a seated position on your lower stomach with him or her leaned against your legs. Hold onto the baby's hand or arms as you are moving. Slowly and steadily, raise your hips towards the ceiling as you arch your back. Your shoulder blades should still be on the ground. Pause for a moment and then lower back to the starting position.

Take Care of Your Tummy

Love Handles

Hold your baby under his or her arms and out in front of you with your arms slightly bent if the child can support their own head. If you have a very young baby, you will want to hold the baby under his or her bum and head. Slowly rotate from side to side while holding the baby out in front of you.

Baby Crunches/Sit-ups

Lay down on your back with your knees bent at a 90 degree angle and your feet flat on the ground. Hold your baby against your chest, horizontal to the ground. Perform a normal crunch or sit up with the baby as added weight.

Get the Chest and Arms you Want

Bench Press Baby

Lay down on your back and place one hand on baby's chest and one between his or her legs. Push baby up to the sky and then then bring your arms back down so your elbows are level with the floor.

Overhead lift

Grab your baby up under the arms and lift him or her up in the air and bring baby back down to your chest level. This one is simple and you probably already do it. But, keep doing it. It will start to burn.

Baby Curls

Stand up. Grab your baby under the arms. Curl baby toward your face like your are pulling him or her up for a kiss. Then bring baby back down to your waist level. Your arms should be parallel to the ground in the starting and ending position.

How Many Should I Do?

Do these exercises every day. You can do them all at once or you can do a few at a time throughout the day. Your child will love them and have fun while you are toning up your body and spending quality time with your little one.

Start out doing each exercise 10 times each time. You can work up to doing each exercise 10 times each for 3 sets of 10.

If you have any questions or comments, feel free to leave them below.


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    • DIYmommy profile image


      5 years ago

      We just had our first (a boy!) two months ago. We love him...we jokingly say that he was the product of my husband's 2 week R&R from his deployment to Kuwait with the Army. Recently, I've been really getting into fitness, especially to combat the post pregnancy poundage. I loved your article, and can't wait to try some of your ideas!

    • Learning in Life profile imageAUTHOR

      Megan Smith 

      5 years ago from Florida

      I go for a walk every day for 30 minutes with my princess. It is good for both of us and she enjoys it just as much as I do.

    • daisyjae profile image


      5 years ago from Canada

      Nice ideas. I used to do squats and baby curls with my babies all the time. Its also easy to put them in a stroller and go for a walk or run when they are little. I am going to share this one, i think many moms will find it useful.


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