The New-Mom Workout You Can Do with Your Baby

October 8, 2018

As a new mom, it can be hard to find time (and energy!) to work out. These fun moves can
be done with your baby, so you don’t need to choose between taking care of her and yourself.

Row the baby

Sit holding Baby facing you, with knees bent and feet flat on the floor (or lifted, if you’re
advanced). Lean torso back so body is in a “V” shape. Keeping abs pulled in, slowly lower Baby to right hip, then lift him up and bring to left hip. Do 6 reps per side.

Bird dog

Get down on all fours, with Baby on her back beneath you. Pulling your belly button to your spine, slowly lift and extend your left arm and right leg; hold, then lower and give Baby a tickle. Repeat on opposite side, lifting right arm and left leg. Do 5 to 6 reps per side.

Plank series

Place forearms on either side of Baby and walk feet back into plank position. Hold for 30
seconds. Take it into side plank by rocking to the left forearm, stacking feet and stretching
right arm up; hold for 5 seconds, with hips raised high. Return to plank, then rock to right
side and hold for 5 seconds.

Rock-a-bye baby

Stand holding Baby facing away from you with one hand under his tush and the other across his chest. Use your arms to slowly swing him to the right, bending elbows about 90 degrees at the top of the move (think: mini biceps curl), then swing Baby to the left, again curling your arms at the top. Continue swinging from side to side for a total of 20 reps (10 per side).

Kiss-me push-up

Rest Baby on her back and get into a raised, modified push-up position: knees on the floor, hands a little more than shoulder-width apart. Bend elbows out to the sides and lower chest toward the floor. Give her a smooch at the bottom of the move, then push back up to starting position and repeat. Do 12 to 15 reps. (Extra credit: Balance on your toes instead of your knees.)

Baby triceps dip

Sit with knees bent and feet flat, and rest Baby on your thighs, facing you. Place hands on
the floor behind you, so your fingers are facing your back. Straighten your arms, lift butt
slightly off the floor, and bend elbows straight down, about an inch or two; press back up to starting position and repeat. Do 20 reps.

Sky-high baby

Stand with feet hip-width apart, knees soft. Hold Baby below his armpits, close to your chest. Slowly lift him overhead; hold at the top, then lower down to starting position and repeat. Do 12 to 15 reps.

Ballet series

Stand with Baby against your chest, facing away from you. Place heels together, toes turned out. Slowly bend knees and lower butt straight down in a plié; hold. Squeeze butt and inner thighs, return to standing and do a relevé, lifting up onto the balls of your feet. Return to starting position. Do 15 to 20 reps.

Baby squats

With Baby against your chest, facing away from you, position your feet wide apart. Slowly
bend knees and push your butt back and down, as if you were going to sit in a chair; hold.
Squeeze your butt muscles, press through your heels, and return to starting position. Do 15 to 20 reps.

Baby bridge

Lie down on your back with knees bent and feet flat on the floor; place Baby on your hips,
holding her with both hands. Peel your tailbone up off the floor, and lift hips as high as you
can; hold, squeezing your butt muscles. Lower back down to starting position, aiming to
place one vertebra at a time on the mat. Do 15 to 20 reps.

Back-and-forth lunge

Stand with feet hip-width apart, with Baby facing away from you. Step forward with your right foot and lunge, bending knees about 90 degrees. Push off right foot and return to starting position. Take a big step back with your right foot and do a rear lunge. Do 10 reps and then switch legs.

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