7 Postpartum Workout Moves You Can Do With Baby

Get back in shape while bonding with baby.

7 Postpartum Workout Moves You Can Do With Baby

It may be getting cold (really, really cold) outside. But that’s no excuse to skimp on your workouts. If you recently gave birth, especially, you may want to get that pre-baby body started ASAP. Well, we’ve got news for you: you won’t do that unless you get moving. So forget about braving the elements. We’ve got the perfect postpartum workout routines for you to do in the comfort of your own home.

If your doctor or midwife gave you the green light to exercise, now is the time to work on getting that former body back, with your baby by your side. The following moves are designed for the early stage of postpartum fitness and focus on exercises that work the core, the shoulder girdle, the hips and the pelvis in a safe way. Plus, your baby will be front and center during these moves, so the two of you can bond while you’re breaking a sweat.


Here’s a new-mom workout routine, with 7 postpartum moves that you can do alongside your baby.

Begin on your mat on all fours, with the baby lying between your palms and below your chest:

1. Cat and Cow stretches

Inhale and drop your belly, look up towards the ceiling. Exhale and round your back looking down and back towards your legs. Each time you come through the transition, you can lock eyes with your little one and smile as you inhale before exhaling long again. Do about 10 breaths like that.

2. Child’s pose to kneeling push-up

You are still on all fours, and the baby is still between your palms. Move your hips back to a child’s pose and extend your arms to stretch your back. Then rock forward to where your shoulders are above your wrists, and bend to a push-up. If you want, you can lean as far down as you can to give your baby a quick kiss before rocking back to child’s pose. Do this 10 times.

3. Kneeling press-up

Start kneeling on your mat, with your mat doubled up or folded to support your knees. Sit back on your heels and reach for your baby. As you pick him up, straighten your hip and lift him up above your head, extending your hips fully. As you sit back on your hips, you can lay baby down on your thighs before you lift up again. Do 10 to 15 repetitions.

Transition to your back, lying with your baby on your chest.

4. Imprinting

Plant your feet firmly on the mat with the heels close to the hips. Then press your lower back into the ground as you exhale long. Inhale and arch your back before you exhale and press your entire lower back into the ground. Hold the baby on your chest and don’t lift your hips. Focus on tilting your pelvis up, which engages your transverse abdominus muscle and activates your deep core. This exercise is especially effective in repairing diastasis recti. Do this 15 times.

5. Glute bridge with pelvic stabilization

In the same position as above, keep the baby on your chest, then press your hips up to a full extension. When you’re up, relax your glutes and the back of your legs as you lift the baby from your chest up. Hold for 10 breaths and slowly lower back down. First the arms, then the hips. Ten repetitions of 10 second holds. If your glute muscle is really relaxed, eventually you will feel other muscles in your lower back starting to heat up or shake slightly to support the pelvis. That’s the desired effect and lifting the arms with the baby gives you an additional upper body exercise.

For the last two exercises, come up to a standing position and hold the baby with both arms.

6. Squat with chest press-up

Holding the baby securely and your feet parallel and hip-width apart, slowly lower down to a squat. Focus on keeping your weight mostly in the heels. As you come up to a standing position, press the baby up in front of your forehead. They will like the up and down, maybe you will even get them to giggle. Do 10 repetitions.

7. Backward lunge pulses

From a standing position with your feet hip wide, step the left foot back and bend your front knee. Make sure your front knee doesn’t push past the toes, and balance on the ball of your back foot. Either hold the baby above the front knee or seat him on the leg. Bend your back knee to where it hovers just above the ground. Pulse up and down for up to 30 seconds, then switch legs. Do 3 repetitions on each side.

These postpartum exercises should provide a good base to get back into exercising when you have just been cleared to resume a fitness routine. You can do this workout several times per week and supplement it with walking for cardio and a gentle comeback. Please let us know in the comments how you got back in shape and what your go-to exercises were to get fit again.

There is rightfully a lot of emphasis on preparing for the arrival of a new baby. The clothes! The nursery furniture! The gear! But, the thing about a baby registry is, well, your kids will keep on growing. Before you know it, they'll have new needs—and you'll probably have to foot the bill for the products yourself.

Thankfully, you don't have to break the bank when shopping for toddler products. Here are our favorite high-quality, budget-friendly finds to help with everything from meal time to bath time for the toddler set.

Comforts Fruit Crisps Variety Pack

Comforts fruit snacks

If there is one thing to know about toddlers, it is this: They love snacks. Keeping a variety on hand is easy when the pack already comes that way! Plus, we sure do appreciate that freeze-dried fruit is a healthier alternative to fruit snacks.

Comforts Electrolyte Drink

Comforts electrolyte drink

Between running (or toddling!) around all day and potentially developing a pickier palate, many toddlers can use a bit of extra help with replenishing their electrolytes—especially after they've experienced a tummy bug. We suggest keeping an electrolyte drink on hand.

Comforts Training Pants

Comforts training pants

When the time comes to start potty training, it sure helps to have some training pants on hand. If they didn't make it to the potty in time, these can help them learn their body's cues.

Comforts Nite Pants

comforts nite pants

Even when your toddler gets the hang of using the toilet during the day, nighttime training typically takes several months longer than day-time training. In the meantime, nite pants will still help them feel like the growing, big kid they are.

Comforts Baby Lotion

comforts baby lotion

Running, jumping, playing in sand, splashing in water—the daily life of a toddler can definitely irritate their skin! Help put a protective barrier between their delicate skin and the things they come into contact with every day with nourishing lotion.

Another great tip? Shopping the Comforts line on to find premium baby products for a fraction of competitors' prices—and follow along on social media to see product releases and news at @comfortsforbaby.

This article was sponsored by The Kroger Co. Thank you for supporting the brands that support Motherly and mamas.

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