Exercising your new body with a baby 

It’s cold outside, winter is fast approaching, and I feel like nesting! 

However, I’m well aware that although I want to curl up, turn on Netflix and snuggle on the sofa with a cuppa, I need to keep moving. 

With this in mind, this blog is about moving and exercising !!

Firstly, how are you?

How are you finding the shorter days and darker mornings? Are you ready to hibernate like me?

Or are you a new mum who is a bit scared to start exercising again after childbirth?

If so Muma, what stands in the way of exercising with the baby?

I understand that your body has gone through some pretty significant changes in the past year, and you may not be aware of what you’re capable of right now. 

I recommend you listen to your body when you start working out again. Maybe you could have an informational session with a certified postnatal specialist to put your mind at ease. Try not to feel like you have to exercise the same way as anyone else (even if they had their baby at the same time!), and listen to the messages your body tells you.

One of the biggest deterrents to exercising as a new mum is time; After all, it’s hard enough to take a shower, let alone set aside time for a fitness session. And so many mums put their well-being far behind that of everyone else in the family.

Here are a few exercises you can do that are generally safe to do after you have had a baby (check with a health care professional before you start an exercise program to make sure it’s suitable for you);

  • Brisk walking.
  • Swimming.
  • Aqua-aerobics.
  • Yoga.
  • Pilates.
  • Low-impact aerobic workouts.
  • Lightweight training.
  • Cycling

Here are some exercises that you can do with your baby:


If you have an infant, you can put the baby in a carrier or harness when you exercise so you can free up your arms and keep the baby close to you.

  • Walk or jog on the spot for 5 minutes
  • Pump your arms or make large circular movements to warm up your upper body 

Arm weights

Target your deltoids, triceps and biceps.

 This exercise can be done with 2- or 3-pound weights or two water bottles. Note that you shouldn’t do these exercises if your carrier strains your neck, shoulders or back.

• Holding a weight in each hand, stand with your legs hip-distance apart, pull your low abs into your spine and keep your knees soft. Stand with your ribcage aligned over your hips and your chest lifted, not hunched, with your shoulders down.

• Reach each arm straight out to the side at shoulder height, with the elbows slightly bent and your arms slightly in front of you. Do 20 small circles back and 20 small circles forward. Repeat two times.

• Bend your elbows by your side and hold the weights with your palms up. Reach both arms out to the sides while twisting the hands so your palms face down. Once your arms are outstretched, twist back, pulling your elbows in again with palms up, and repeat 20 times. Keep your shoulders stable without rolling them forward when you reach your arms out.


A great way to get moving with your baby is to dance. All you need to do is:

  • Put on some music you enjoy dancing to 
  • Put baby in a carrier 
  • Dance and move to the music!

Interval walking 

Interval walking is an excellent exercise for getting outside of the house with your baby.

There are just a few easy steps to follow

  • Strap baby into a pushchair or carrier
  • Go for a walk 
  • Walk for one minute a little faster than your average pace ( too fast to be able to sing)
  • next, walk for one minute at a brisk pace ( too fast to be able to talk)
  • Alternate between walking speeds for 5- 10 minutes
  • Now your workout is complete


Target your glutes and hamstrings.

• Stay on your back with your legs bent hip-distance apart and the baby lying on your belly or sitting up. If the baby is sitting, place them on or just above your hips.

• Lift your hips straight up to create a straight line from your knees down to your chest, then pulse up and down from this position 20 times.

• Keeping your hips in a lifted position, pulse your knees out to the sides 20 times.

• Alternate 10 hip lifts up and down with 10 knee pulses out to the side, and repeat this pattern four times.

Ballerina squats

Target your thighs, calves and obliques.

• Lock your pushchair and stand in front of it with both hands on the handle. Stand with your heels together, and toes pointed out at 45-degree angles.

• Lift your heels high, keep the connection between your heels. Bend your knees, keeping the knees over the middle toes of each foot. Pull your low abs towards your back, ensure your back remains straight. Keep your upper body upright with your chest lifted and shoulders down.

• Holding on to the pushchair in this diamond position, pulse up and down 10 times quickly and then 10 times slowly. Repeat this pattern three times.

What do you think, ladies?

Is this workout that could get you moving through the winter months?

If you have any other suggestions for exercise routines with a new baby, please add them to the comment box below and share them with your fellow mums.

Have a good week 


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: