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 



In my last blog, we spoke about goals,

We looked at setting goals and creating an action plan to achieve your dreams.

Let’s work on the premise that you have your goal and plan to achieve it. 

Now let’s think about all the roadblocks that could get in the way of achieving your goal. It could be anything from childcare to qualifications., But one thing that most of these challenges have in common is money.

Continue reading “MONEY MINDSET”


Hey Ladies,

It’s the first of the month, and it’s got me thinking about goals.

Over the past few weeks, in addition to working with you guys, writing the blog, writing the thesis to my PhD, creating new content for the podcast and taking care of the family, I have been thinking about goals.

It made me think about how swamped we get just living and that we are often too busy to make sure we are achieving our own goals or doing things on ‘purpose.’

Girls, I know you’ve got aspirations!!

Therefore, this blog will be all about goal setting and helping you achieve your goals.

Continue reading “G-O-A-L-S”

Help with childcare costs

Happy Monday, Muma,

I hope you are all well and that you have enough petrol in your car!

It’s been a busy week here at the Independent Mum’s handbook. We’ve been recording and editing our podcasts for release on October 18th. Also, we’ve been researching the additional help you can get towards child care.

It’s been exciting! 

Below I have summarised the financial support available, I hope you find it helpful. 

Continue reading “Help with childcare costs”

Which childcare is right for you?

Choosing the right childcare can be a difficult choice. 

This blog gives you an overview of the different types of childcare at your disposal to help you choose the right childcare for you.

We’ll start from infant child care (nannies) to school age and all your options in between.

Continue reading “Which childcare is right for you?”

Tax-Free childcare 

Did you know if you may be able to can claim up to £500 every three months ( £2000 a year) for each of your children under 11 years old ( they stop being eligible on September 1st after their 11th birthday) towards child care?

If your child is disabled and claims Disability Living Allowance, Personal Independence Allowance or they’re certified as blind or severely sight impaired, you may get up to £4000 a year until they are 17.

Continue reading “Tax-Free childcare “

Back to school and sleep

Hey, how are you?

Have you found your back to school routine yet?

I’m sat here wondering how everyone is coping after the back to school shakeup. I’ve seen a lot of information about back to school anxiety for children, however, I have seen little dialogue about the toll back to school rush has on us mothers.

After we have finished with all the back to school essentials ( school uniform, packed lunch e.c.t). I think we can all benefit from a week of sleep.

Continue reading “Back to school and sleep”

Overcoming Anxiety

In the initial post on anxiety, we looked at the signs, symptoms and different types of anxiety.

In this blog, we will look at measuring and treating anxiety. We will use Amelia’s anxiety about returning to work after being on maternity leave as an example.

Continue reading “Overcoming Anxiety”

All about anxiety

Fear and anxiety are healthy protective emotional reactions to real or imagined threats, however, when you start to experience them in excess they can become maladaptive and cause you a great deal of pain and suffering. They can stop you from reaching your goals and living a fulfilling life.

In this and the next two blogs we are going to investigate fear and anxiety.

As I sit here writing this blog, I can recall the anxiety I felt in the months before writing my first post. I kid you not, it took me over nine months to gain the confidence to write and publish my first post.

Continue reading “All about anxiety”