Staying fit as a new parent can feel nearly impossible when your hands are full (literally!) with a baby. But the good news is, you can squeeze in effective workouts—and bond with your baby simultaneously. Whether you’re postpartum or just looking for ways to stay active without hiring a sitter, here are fun and practical ways to work out with your little one along for the ride. Fit mom, happy baby, they go hand in hand.
1. Stroller Workouts: Your Mobile Gym
What It Is:
A power walk or light jog with a sturdy jogging stroller.
Why It Works:
It’s low-impact, gets you outside, and baby gets a nap or a view of the world.
Ideas to Try:
- 30-minute brisk walk with intervals (2 mins fast pace, 2 mins slow)
- Stop at a bench: 10 tricep dips, 10 step-ups, repeat 3x
- Stroller lunges: 10 lunges each leg while pushing the stroller forward
2. Baby wearing Workouts: Strength with Snuggles
What It Is:
Wear your baby in a front carrier while doing low-impact bodyweight exercises.
Why It Works:
The added weight helps build strength, and your baby feels comforted by your movement and closeness.
Moves to Try (with medical clearance):
- Squats
- Lunges
- High knee marches (in place)
- Gentle dancing or swaying movements
- A nice easy hike or RUCK walk (my personal favorite)
Tip: Keep movements smooth and avoid anything jerky or high impact.
3. Floor Workouts: Tummy Time + Mommy Time
What It Is:
Use your baby’s tummy time or play mat time as your workout window.
Why It Works:
You’re right next to your baby while getting in some essential core and floor work.
Routine Ideas:
- Push-ups (kiss baby at the bottom!)
- Bird-dogs
- Toe Taps
- Dead bugs
4. Parent-and-Baby Fitness Classes (In-Person or Virtual)
What It Is:
Structured classes designed for postpartum bodies, often incorporating baby.
Why It Works:
You follow expert instruction and connect with other parents.
5. Deep Breathing & Pelvic Floor Work
What It Is:
Gentle breathing paired with intentional pelvic floor engagement (also known as Kegel exercises).
Why It Works:
These movements help reconnect your core and pelvic muscles after pregnancy, reduce diastasis recti (ab separation), and promote healing. Plus, they’re easy to do with your baby nearby—or even while feeding, rocking, or holding them.
How to Start:
Diaphragmatic Breathing (aka Belly Breathing)
- Sit or lie comfortably with one hand on your belly and one on your chest.
- Inhale slowly through your nose, filling your belly (not your chest) with air.
- Exhale gently through your mouth, feeling your belly draw in. (think of a zipper going from the top of your belly down to your pelvic floor)
- Repeat for 1–2 minutes.
Tip: This breath can also help calm you during fussy moments or long days.
Pelvic Floor Engagement (Kegels)
- Inhale fully, allowing your pelvic floor to relax.
- As you exhale, gently lift and contract the pelvic floor (like you’re stopping the flow of urine).
- Hold (start with just 5 seconds and work your way up), then fully relax.
- Repeat 10 times, working up to 3 sets per day.
Fit Mom, Happy Baby
Fitness looks different for every parent, and that’s okay. Whether you’re squeezing in squats between diaper changes or walking with a stroller at the park, it counts. Stay patient with your body, and let your little one be part of the journey—your tiny workout buddy might just love it as much as you do. Fit mom, Happy baby!