Types of postnatal exercises to try with your baby

As a new mom, you are busy morning and night. But that doesn’t mean you can’t try to get a quick workout here and there. To prove it, we’ve listed out a few effective and energizing exercise routines you can try in the comfort of your home. These simple moves won’t take up hours of effort, and what’s more, they require you to work out with your little bundle of joy.

That’s right! Our curated list of postnatal exercises involves your baby being front and center. This way, you can keep an eye on your little one, and it gives both of you time to bond with one another. So let’s get started!

Baby bench press


Begin by lying on your back. Raise your baby above your chest with your arms stretched out straight. Lower your elbows but keep your arms close to your sides. Do at least ten repetitions or as many as you can. Don’t forget to smile up at your baby or make funny faces, so they have a good time, too! This exercise will keep your arm muscles engaged, and your baby will enjoy the feeling of being up in the air.

Baby curl-up

Curl-ups help strengthen your core muscles and are particularly good for your lower back. Begin by laying flat on your back with your knees bent. Hold your baby securely in a seated position, with your fingers going around his torso. Once you’re in position, contract your abs and lift your head, neck, and shoulders off the ground in two counts. Hold this position for three counts and lower. Remember to exhale through your mouth while you curl up, pulling your abs up and in.

Baby overhead press

Presses involve and work several muscle groups at once including your upper and middle back, triceps, biceps and shoulders. Start by sitting cross-legged on the floor. Hold your baby in front of you (close to your chest) with your elbows bent. Slowly raise your arms without fully straightening them or locking your elbows. Hold this position for three counts. Lower your arms and go back to the starting position. Do ten repetitions for two sets.

Baby pliés

Pliés and lunges help tone your quadriceps, hamstring, calves, and glutes. You can either hold our baby in front of you or use a front carrier. Make sure your baby’s head is supported. Stand with your feet farther apart than hip-width. Slowly bend your knees and lower your body while pulling in your abdominal muscles. Hold for three counts and then come back up.

Baby walking lunges

Stand at your full height and look straight ahead. With your left leg, take a large step forward and bend both knees at 90-degree angles. As your back knee lowers towards the floor, your right heel should slowly lift off the ground. Hold this position for two counts and then push off your right leg and stand with your feet together. Repeat these moves by switching legs.

Triceps tightener

Begin by sitting on the floor with your hands placed by your hips and fingers facing forward. With your arms straight, slowly lift your hips off the ground. Do this as you exhale. As you inhale, slowly bend your elbows and lower your body to the ground. Think of this exercise as a reverse push-up. Try to do two sets of ten repetitions each. While you don’t directly involve your baby in this move, he or she can sit on the ground with you, so you always have an eye on them.


Stand up straight with your feet shoulder width apart. Hold your baby a little away from your chest.  Once you are in this position, squat fully until your glutes touch your heels. Stand up again and repeat this move. This exercise is one of the most effective one for the entire body.

Work your core

This is similar to the baby curl-up routine, but it involves using other parts of your body as well. Begin by lying flat on your back and place your baby on your stomach. With your knees together, lift your legs off the floor at 90-degree angles. Your knees should be hover over your hips, and your calves should be parallel to the ground. Hold this position for five breaths or 20 seconds. While raising your knees, lift your head and shoulders off the ground as well. Repeat this movement at least three times.

Nursery rhyme plank


Planking is excellent for a full-body workout. Planks target your core abdominal muscles, upper back, triceps, and glutes. Lay your baby on the floor in front of you. Place your elbows and forearms on the ground on either side of your little one and raise your body. Your entire weight is focused on your forearms and toes. Clench your abdominal muscles while holding this position. If you are planking for the first time, try to keep this position for at least 10 seconds. From there, build your resistance and try to keep this position for 30 seconds to a minute and then two minutes. Make things more interesting for yourself and your baby, by singing your baby’s favorite song and holding the plank position for that duration.

Dancing with your baby

Dancing is possibly the best workout as it provides a light cardio workout to all your major muscle groups, improves balance and coordination. Not to mention, it lifts your mood and rids you of any stress. Place your baby in a front carrier and make sure his or her neck is supported. Put on your favorite music or your baby’s and start dancing. Remember to pick something upbeat but not anything that is too fast that will leave you out of breath. Be cautious not to turn too quickly or bounce your baby too much while dancing.

Go for a stroll

You can also turn your baby’s daily stroller walk into exercise time! Begin by walking briskly. Then gradually speed up for 30 seconds and then slow down. You can try going uphill for added resistance.

Bear in mind that while doing these exercises, your baby must be able to hold his or her head by themselves – usually around four months. With these baby-friendly exercises, you’ll be able to work on your fitness while spending quality time with your little. In fact, why not make things more comfortable with some adorable and practical baby products form Little West Street? You can also check out our blog on unique gifts for new moms.