A new baby can be exciting and, at the same time, make you physically and emotionally drained. Taking care of yourself and your new baby can be a lot to handle in those first few months.
The stress of postpartum changes might also put your body under a lot of pressure. While it is important to take time to recover after your baby is born, make sure you find some time to take care of yourself, too.
Taking care of yourself not only helps you feel better, but it also aids in the changes and recovery you go through after the birth. So how can you take care of yourself and your baby? Exercise.
Exercise can be a great tool to help you start feeling like yourself again. If you start out slow, exercising with your baby can be just as fun as it is effective.
Whether you just gave birth or have been in your postnatal period for a while, working out with your baby will be beneficial to both you and them, and it’s also a lot of fun.
Your body changes during and after pregnancy, and getting back into the swing of things might feel like a daunting task, but with the right approach, exercise with your little one can ease you back into your normal routine while also being a fun bonding experience with your baby.
15 Fun Exercises with Baby After Pregnancy
1. Babywearing Walks
Walking with your baby is a great way to ease back into exercise after pregnancy. Babywearing, which uses a carrier or sling, is the perfect way to combine an effective workout with your little one.
Walking doesn’t put too much strain on your body but is an effective way to get your blood flowing and to get some exercise.
While you walk around your neighborhood, your block, or your local park, your baby will also love the closeness, warmth, and comfort of being with you.
Carrying your baby while going for a walk is a great way to burn some calories, strengthen your muscles, and get some fresh air while you are both bonding.
As you gain more strength and stamina, you can increase the time of your walks or the incline.
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2. Postpartum Yoga
One of the best ways to reconnect with your body after birth is through yoga. Many of the changes in your body after giving birth can be difficult to accept.
Yoga will help you re-familiarize yourself with your body, rebuild core strength, and stretch and lengthen the parts of your body that may be tight.
Postnatal yoga classes or videos for new moms focus on positions tailored to the needs of new mothers, including rebuilding your core strength, reducing tension, and toning and lengthening your body.
There are many yoga exercises you can do while having your baby close to you. Holding them, letting them lie next to you, or even in your arms as you do some gentle stretching can be incorporated into your yoga workout.
The breathing and focus that you and your baby will need to do during the yoga session will help your baby relax as well and provide both of you with some relaxation and peace after a long day.
3. Baby Tummy Time
Your little one is growing, learning, and developing. It is important for them to start building up strength as soon as possible. For this, tummy time is essential for your little one.
Tummy time will provide your baby with important motor skills, stimulation, and strength-building. When your baby is on their belly, you can easily get down on the floor with them and do some of your own stretches and exercises while your baby is on the floor with you.
Planks, leg raises, or even modified push-ups with your baby on the floor will give you a great ab workout while providing your little one with important strength training and resistance.
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4. Dance Party
Dancing is such a fun and easy way to get in a good workout. If you love music, having a dance party with your baby is a great idea.
Put your favorite song on and dance around your living room. Lift your baby up, sway around with them in your arms, or gently rock your little one in the crib.
Dancing is not only great fun for your baby, but it is also a great way for you to burn some calories and get in a good workout.
Dancing will get your heart rate up, increase your blood circulation, improve your balance, and even boost your mood.
Dancing with your baby will be a great memory to create and a fun workout that you both will love.
5. Baby Squats
Squats are a great exercise to help rebuild your leg strength after pregnancy. Squats are not only great for your glutes, thighs, and calves, but they are also great for your core.
Doing squats with your little one in your arms or in a baby carrier will be a great workout and a great way to bond with your little one.
Stand with your feet hip-width apart and your baby in your arms or in a carrier, and squat down, making sure to keep your back straight and your knees in line with your toes.
As you get more comfortable with the squats, you can increase the number of repetitions you do or hold your baby in different positions for added resistance.
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6. Stroller Workouts
Getting outside can be great fun for you and your little one. If you want to get out and about while you exercise, a stroller workout is a great way to get moving while getting out in the fresh air.
Stroller workouts are not only a great workout but also a great bonding experience for you and your baby.
You can do a combination of walking and bodyweight exercises, such as lunges or squats. Push-ups at the base of the stroller make for an effective upper body workout that you can do at your own speed.
You can also add more resistance as you get comfortable with your workout by jogging with your stroller, interval sprinting, or adding a stroller attachment or light hand weights to your workout.
7. Baby Push-ups
Push-ups are an excellent exercise for building upper body strength and toning your arms, chest, and core after pregnancy.
You can modify push-ups to work with your baby by lying down with your baby next to you on the mat on their belly as well.
Get into a plank position and lower your chest to the mat. If your baby is old enough, you can give them a gentle “kiss” every time you lower your body down into the push-up.
Baby push-ups are a fun way to interact and play with your baby while you get a great workout.
8. Leg Raises with Baby
Leg raises are an excellent workout for your lower abs and your legs. Lie on your back with your baby lying next to you or in front of you on the mat. Lift one leg up and lower it back down, making sure to engage your core and focus on the movement of your leg.
You can even incorporate your baby into this exercise by having them “play” or kick your feet as you lift and lower your leg.
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9. Parent and Baby Pilates
Pilates is another excellent low-impact workout that focuses on core strength, flexibility, and posture. Many Pilates exercises can be done with your baby, either in your arms, in a carrier, or lying next to you.
Exercises such as the “pelvic curl” or “side-lying leg raises” can be easily modified for new moms and are a great way to strengthen your pelvic floor and increase flexibility.
Many new moms enjoy Pilates and its focus on deep breathing and proper alignment, which can also help you with postpartum stress and anxiety.
10. Baby Ball Pass
This exercise is great for your core and also a fun way to interact with your baby. Sit on the floor with your legs bent and your feet flat on the ground.
Hold your baby securely in your arms or on your legs and pass them from one hand to the other, gently rolling them back and forth.
This will strengthen your abdominal muscles and engage your shoulders and arms.
Be sure to keep your baby comfortable and secure throughout the movement.
11. Climbing Stairs with Baby
Climbing stairs with your baby is an excellent way to get a good workout as a new mom. If you live in a multi-story house or building or have access to a flight of stairs, stair climbing can be a great workout.
Carrying your baby in a carrier or on your hip while climbing stairs will engage your glutes, quads, and calves and provide you with a good cardiovascular workout.
As you get stronger, you can increase the number of steps you take or incorporate an interval of brisk walking or jogging at the top of the stairs.
12. Mommy and Me Exercise Classes
Many gyms and community centers offer Mommy and Me exercise classes specifically for new moms and their babies.
These classes can include yoga, dance, or even strength training with your baby. Not only will you get a great workout, but you can also meet other new moms and enjoy the camaraderie of shared experiences.
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13. Swimming with Baby
Swimming is a great low-impact exercise that can be especially soothing for new moms. If you are comfortable in the water and have access to a pool, swimming laps or playing in the water with your baby can be a great way to get back into shape.
Swimming is a full-body workout that will help tone your muscles and improve your cardiovascular health.
If your local community pool offers mom-friendly hours or baby swim classes, it might be a great place to get comfortable in the water with your little one.
14. Baby-Assisted Lunges
Lunges are a great way to build strength in your legs, glutes, and core. To add some fun to lunges, hold your baby in your arms or in a carrier as you perform the lunges.
This will challenge your balance, while your baby enjoys the gentle rocking motion. You can do forward lunges, reverse lunges, or side lunges, depending on your preference and the space available.
15. Interactive Baby Stretching
Stretching is important to maintain flexibility and is even more important as your body adjusts to the changes of motherhood.
Stretching with your baby is a great way to bond while also loosening up your muscles. Hold your baby securely as you perform some gentle stretches, such as side stretches, hamstring stretches, or reaching for the sky.
Your baby may be intrigued by your movements and stretching, and you can even sing a song or talk to them as you stretch. Stretching is a light, fun way to release any tension you may be feeling in your body.
Final Thoughts
Getting into shape after pregnancy does not have to be a lonely or hard experience. With these fun and interactive ways to exercise after pregnancy, you can enjoy quality time with your baby while regaining your strength, flexibility, and fitness levels.
Remember to listen to your body, take it slow, and increase the intensity of your workouts as you start to feel more comfortable and stronger.
Exercise is not only about losing weight but also about feeling good in your own skin, boosting your energy levels, and enjoying the fun of movement.
Whether you are doing squats with your baby, going for a stroll in the park, or dancing to your favorite songs, every small step you take will help you get closer to feeling like yourself again.
So, get ready for some fun with your baby and make fitness a bonding experience that you both will enjoy!
