The Total Body Workout You Can Do With Your Baby!

The Total Body Workout You Can Do With Your Baby!

Incorporating your baby into your workout is a great way to make exercise more fun. Here is a total body workout you can do in the comfort of your own home, and with your littlest love!


Aim to do each exercise below ten times. Move through the list and take a short rest. You can repeat this circuit 2-3 more times for a longer workout! 


*If you are a newly postpartum mama, make sure to get cleared by your doctor before starting to exercise again.

 

Lower Body


Squats

  • Hold your baby in a comfortable position at your chest (or put them in a secure carrier) while standing tall and looking straight
  • Place your feet shoulder-width apart
  • Push your hips back and down as if you’re sitting in a chair
  • Aim to get your thighs parallel to the floor
  • Stand back up into the starting position, squeezing your booty at the top

 

 

Lunges

  • Hold your baby in a comfortable position at your chest (or put them in a secure carrier) while standing tall and looking straight
  • Take a large step forward with your right leg and bend your knees until both are at 90 degrees
  • Push off your front leg ang bring your feet back together at the starting position
  • Repeat with the opposite leg

 

 

Glute bridge

  • ​​Lie on your back and hold your baby securely on top of your belly
  • Bend your knees and place your feet firmly on the floor
  • Slowly lift and squeeze your glutes 
  • Lower your hips and come back to the starting position

 

 

 

Upper Body

 

Baby Chest Press

  • Lie face up on the floor with your knees bent
  • Hold your baby securely on top of your chest
  • Press your arms and baby straight up, pause and then lower your baby to the starting position

 

 

Push Ups

  • Lay your baby on a comfy surface and get into a push-up position (on your knees is totally fine!)
  • Keeping your elbows close to your body, lower yourself down so that you come face-to-face with your baby (feel free to get a smooch in!!)
  • Push back up to the starting position

 

 

Overhead Press

  • Sit with knees bent, holding your baby in front of your chest
  • Make sure your elbows are bent and pressed against your rib cage
  • Straighten your arms upward without locking your elbows
  • Pause, then lower your baby to the starting position

 

 

Core

 

Plank

  • Lay your baby on a comfy surface and get into a push-up position on your knees
  • Slowly raise yourself onto your toes, keeping your palms pressed firmly into the ground
  • Keep a straight line from your hips to knees to head
  • Hold the position for as long as you can (try to sign your baby their favorite song, or count out loud to baby)
  • Lower back down to your knees

 

 

Baby Sit Ups

  • Lie face up on the floor with your knees bent
  • Hold your baby securely on top of your belly
  • Keeping your neck and chin relaxed, peel your shoulders off the floor, pulling your belly button towards your spine
  • Lower back down to the starting position

 

 

Baby Carrier Side Bends

  • Stand with your feet shoulder width apart
  • Grab your baby’s car seat (empty or with them securely strapped in for an extra challenge) and hold it at your side with one hand
  • Slowly lower the car seat along the side of your leg towards your knee
  • Lift the seat and bend your upper body in the other direction, keeping your belly button sucked in and core engaged
  • Stand tall again at the end of each repetition
  • Repeat on the opposite side

 

 

 

 

 

 

 


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