Working out with your new baby

Having a baby is one of the best blessings in life. You spend nine months preparing for your baby and watching your body go through unimaginable changes. Finally, the baby is here, and you are ecstatic to have your little one. You are watching them grow and reach new milestones, and you don’t even care that your clothes are covered in spit-up, and you haven’t showered in a week. You take the time to heal, enjoy your new bundle of joy, and learn a new normal around the house. Then the day comes when you look in the mirror and realize that you have been so focused on the baby that you forgot about yourself and your self-care. Every mom is guilty of it, and that is ok. However, now is the time to start putting some of that care into yourself and the best way to get started is to figure out a workout plan. Since the baby is still so young and you don’t want to spend very much time away from them, here are seven workouts you can do with your new baby.

Go for a walk

Walking is one of the best exercises you can do to burn calories and start shedding those extra layers you might have put on during pregnancy month. It will also strengthen your calves and butt and help to shape them. You can do this with the baby by using a stroller or a carrier. The carrier will add extra weight, which will help you burn more calories which is always a win-win situation.


Baby yoga is one of the best and most fun workouts you can do with your baby. This workout is probably a little more beneficial for baby than mom, but it gets you stretching and is a tremendous mental health workout, which, let’s face it, as a mom, you need it. Here is a great video to follow along. Don’t forget to get an excellent thick yoga mat to use so your knees and back don’t hurt.

Baby Bench Press

The baby bench press is a fun one for you and your baby. Lie face-up on the floor with your knees bent. Hold your baby securely on top of your chest. Press your arms straight up, pause and then lower your baby to the starting position. Contract your abs. Do ten reps, rest, and then do two more sets.


Dancing provides a light cardiovascular workout that uses all of your major muscle groups and improves balance. It is also fun, and the baby will love it. To spice it up tries intervals of slow and moderately fast music to keep your heart rate elevated. You can do this while holding your baby placing the baby in a carrier. Use a carrier that keeps the baby close to your body and supports the head. Put on your favorite music and dance, keeping your abs drawn in. If your baby is in a carrier, be cautious when turning quickly and avoid bouncing.

Walking Lunges

Hold your baby in a snug position and stand tall. Look straight ahead, take a giant step forward with your right leg, and bend your knees 90 degrees. Keep your front knee over your ankle as your back knee approaches the floor, heel lifted. Push off the back leg and bring your feet together. Repeat with the opposite leg.

Baby Weight Squats
Stand straight and face forward. Hold your baby in a comfortable position. Place your feet shoulder-width apart and push your hips back and squat down. Your thighs should be as parallel to the floor as possible, and your knees should be over your ankles. Press back up to stand. Do ten reps, rest, and then do two more sets.

Peekaboo Pushups

Lay your baby on a cushioned pillow and get into a pushup position. Keep your elbows close to your body, lower yourself down so that you come face-to-face with your baby. Now is the perfect time to say boo or something else they find funny. Then push yourself back up. Do ten reps, rest, and then do two more sets.

You can do many workouts with your baby that will help you lose weight and build muscle, all while sending quality time with your little one. Make sure that your doctor clears you before starting any exercise regimen.

Stay safe…

Amanda Jordan
Author/Weight Loss Coach

Congratulations to my sole sister Natascha Pearson for the birth of her new baby, Malaki.

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About Amanda Jordan

Amanda Jordan is a writer, specializing in fitness for women, especially those just beginning their fitness journey. She combines life as a freelance writer with teaching effective meal planning and targeted exercise routines. Amanda has firsthand knowledge of what life is like being overweight and unhealthy. Through many means, she has personally lost over 80 pounds and become a healthy woman.


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