Getting back into a fitness routine after having a baby can be challenging for new moms. With a newborn to care for and your body still recovering from pregnancy and childbirth, finding time and energy for exercise might seem impossible. Fortunately, there are baby-friendly workout routines designed to help you ease back into fitness while spending time with your little one. These routines can improve your strength, flexibility, and endurance while bonding with your baby.
1. Stroller Workouts
Stroller workouts are a great way for new moms to get outside and exercise while keeping their baby entertained. You can start with a simple walk around the neighbourhood or park, pushing the stroller at a brisk pace to raise your heart rate. To increase the intensity, add intervals of jogging or power walking, alternating with slower-paced walking.
Tip: Invest in a sturdy, well-built jogging stroller to ensure safety and comfort during your workout.
2. Babywearing Workouts
Babywearing workouts are perfect for keeping your little one close while you exercise. Using a baby carrier, you can incorporate your baby’s weight into your workout, adding extra resistance to your movements. Babywearing allows you to do a variety of exercises with your baby snuggled up against you.
Tip: Ensure that your baby is securely fastened in the carrier, with proper support for their head and neck.
3. Mom and Baby Yoga
Mom and baby yoga is a popular postpartum workout that helps new moms regain strength, flexibility, and balance while spending time with their little one. In this routine, your baby often becomes part of the workout as you gently incorporate them into poses or hold them while performing stretches.
Many yoga studios offer classes specifically for new moms and babies, but you can also find plenty of online videos or apps to guide you through a session at home.
Tip: Bring a soft blanket or cushion for your baby to lie on during yoga, and be sure to listen to your body’s limits.
4. Bodyweight Circuit Training with Baby
Bodyweight circuit training is an efficient way to build strength and endurance using only your body weight, and you can easily modify it to include your baby. You can perform exercises while holding or interacting with your baby, either placing them on the floor or in a baby seat nearby.
Here’s a simple example of a baby-friendly bodyweight circuit:
- 15 squats (holding baby or using a stroller for support)
- 10 lunges (per leg, with baby in a carrier or nearby)
- 10 push-ups (on knees or full, with baby lying underneath)
- 30-second plank (with baby in front of you)
Repeat the circuit 3-4 times for a complete workout. Circuit training helps build functional strength, which is beneficial for all the lifting and carrying you do as a new mom.
Tip: Start slow, focusing on form and alignment to avoid injury, especially if you’ve had a C-section or are still recovering from delivery.
5. Dance Workouts with Baby
Dance workouts are a fun way to get your body moving and your baby smiling. Put on your favourite music and dance around the house with your baby in your arms, a baby carrier, or even just in front of you in a baby seat. Dancing is a great way to boost cardiovascular health, burn calories, and improve your mood, all while entertaining your baby.
Tip: Choose music with a fun rhythm and dance at your own pace to ensure both you and your baby enjoy the workout.
Conclusion
Being a new mom doesn't mean sacrificing your fitness. With these baby-friendly workout routines, you can get back into shape, improve your physical and mental well-being, and spend precious time with your little one. Always listen to your body, and remember that postpartum recovery takes time—start slowly and gradually build up your strength and endurance.
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