Five fast and fun exercises you can do with baby today

Mother Motivation Physical therapist / therapy Women’s Health Workout Tips
Apr 15 2021

Ever catch yourself thinking, “I wish I could find a few more hours in the day”?

Same, girl. Same.

But, barring a breakthrough in time travel (that doesn’t involve setting off a chain of events that destroys the planet), you’ve gotta work with the same 24 hours as the rest of us.

And that means making – not “finding” – time to exercise.

Lots of mommies squeeze in their workouts while the sweet angels nap, and it’s a solid plan, girl! If it works for you, keep on going.

But for many mommies, there are just too many demands on those limited naptime minutes. And as any mom of two or more knows, finding a time to work out when all of your children are unconscious is a freakin’ miracle.

So let’s play around with workouts that include bebe, yes?

We’ve got 5 quick moves that you can do with your little darling–no snoozing required.

But first, the basics

Keep these guidelines in mind before you start your workout:

  1. Each exercise starts with the instruction to activate your deep core. And we repeat it because we mean it! Prepare your body for each movement thoughtfully, or you could worsen an abdominal separation or injure your pelvic floor.
  2. Keep your breath flowing easily. This is not a grunt-strain-gasp situation.
  3. Make sure all the discomfort is contained to your muscles. Your joints should never feel pain with any exercise.

Got it? Let’s go, babe.

Squats with activated core

  1. Holding baby to your chest, pull your belly to your spine and draw up your pelvic floor.
  2. Make sure your spine is long and straight.
  3. Shift your weight to your heels and exhale as you squat. Keep your knees behind your toes!
  4. Squat until your knees are at 45 degrees.
  5. Inhale and stand up allll the way to the top while thinking about using your booty.
  6. Repeat for 10 reps x 2 sets.

Baby lunges

  1. Holding baby to your chest, turn on your pelvic floor and draw in your belly.
  2. Take a small, lunging step forward as you exhale. It’s just a mini lunge, not a deep one.
  3. Make sure your spine stays long and your front knee stays behind your toes.
  4. Inhale and replace your foot back to start, and alternate sides.
  5. Repeat for 10 reps on each leg x 2 sets.

Baby Press with Core On

  1. Lie on your back with knees bent. Hold your baby at your chest (maybe don’t do this one right after a feeding, so you can avoid a truly horrible spit-up situation).
  2. Draw in your belly and pelvic floor.
  3. Keep your shoulders connected to the floor, and exhale as you bench press your baby toward the ceiling.
  4. Inhale to start.
  5. Repeat 10 reps x 2 sets.

Baby Bridges

  1. Lie on your back with your knees bent. Place your baby on your pelvis like they are going on a horsey ride.
  2. Gently draw in your belly and engage your pelvic floor.
  3. Inhale to prepare, then exhale as you engage your booty and lift your hips toward the ceiling (hold onto your baby passenger!) and hold for 3 seconds.
  4. Inhale as you lower hips to the floor.
  5. Repeat for 10 reps x 2 sets.

Baby Bird Dogs

  1. Begin on hands and knees, with knees under hips and hands under shoulders. Bubs can have a lie down below you and look at mama go!
  2. Keep your spine long and neutral.
  3. Gently draw in your belly and pelvic floor.
  4. Lift and reach an opposite arm and leg, making sure to keep your hips, spine, shoulders, neck and head stable. Hold x 6 seconds.
  5. Return to start and lift the other set of opposite limbs.
  6. Repeat for 10 reps on each side.

Looking for more? Check our fun and effective Pilates-based workouts for all levels!