Having a new baby can be a fun and busy time. More often than not, moms stay focused on the needs of their new bundle of joy while neglecting themselves. Maybe you stopped exercising because you’re unsure of how to exercise with your baby.

Many moms quit working out because they are too tired, cannot find the time or feel guilty going to a gym. As a mom of 3 boys under the age of 10 and a baby girl on the way, I have developed this guilt-free total body workout that can be done at home with baby as a solution to the problem!

Be sure to consult your doctor before beginning any forms of exercise post-baby. Your baby has to have neck control when performing any of these moves.


Complete 12-15 reps of each exercise and then start the cycle again. Complete until you have done each exercise for 3 sets. Enjoy!

Walking lunges

A great exercise which can be done when baby is in your arms, in a baby carrier or sleeping in a stroller. Lunges are great for targeting the buttocks, legs, abdominals and calves.

Holding your baby in your arms or with the stroller in front of you with your shoulders back, core tight and chest out. Step forward with your right leg and slowly lower your body until your knee is at a 90 degree angle.

Your back knee should not touch the floor. Return to starting position and then do the same on the other leg to complete on rep.

exercise with baby_2

Plie squats

You can do this exercise either with baby in your arms or using a baby carrier. Plie squats are an excellent exercise for the thighs, buttocks and hips. Stand with your feet greater than shoulder width apart with your toes facing slightly outward.

Inhale and slowly lower your body to the ground as if you were aiming for an imaginary chair. Maintain good posture; shoulders back, chest out, and core tight. Keeping all the weight on your heels, exhale and return to starting position.

Alphabet Abs

Lie down on your back with baby sitting beside you. Place your hands under the small of your back and put your legs up in the air. Using your legs, draw each letter of the alphabet without touching the ground. This exercise will work your abdominal muscles.

Curl ups

Lie on your back and place the baby on your lap. Contract your abs, lift your head an shoulders of the ground. Return back to the start position. I like to sing head and shoulders to the baby while doing these curl ups-you are bound to get a smile or giggle.

Reverse Baby Curls

Lie on your back with your knees bent at a 90 degree angle. Place the baby on your shins and bring your knees to your chest.

Baby Presses

Sit cross-legged and hold baby in your arms. Lift baby up over your head and then return to start position. Presses are an excellent exercise for your chest, shoulders, biceps and triceps.


Place baby on a mat. Place hands on either side of the baby and get into push up position. Every time you go down, give the baby a kiss, then return to starting position. Baby will love this exercise. Pushups are a great exercise to work your chest, biceps, shoulders, and triceps.

Working out after you have your baby does not have to take place in a gym. Spending time bonding with your baby is an important part of motherhood.

Interacting with the baby while performing various exercises not only helps you get you in shape but also facilitates a healthy relationship between mom and baby.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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