Having a baby changes nearly everything about your life, including your exercise routine. You might be struggling to feel like yourself in your newly postpartum body or maybe you’re having trouble finding the time to work out now that you have this newborn in your arms who always seems to be hungry.
Finding your new rhythm with an infant will take time, but there are ways to get moving with your new bundle of joy in tow. Here are seven mom and baby workout ideas that can help boost your endorphins and leave you feeling energized—and remember, working out isn’t just about physical health; it’s about your mental health too.
Postpartum Weight Loss: A Reality Check
Moving your body after having a baby is one of the best ways to take care of your physical and mental health. Exercise can help boost your energy, relieve stress, strengthen abdominal muscles and even help you sleep better in between nighttime feeding sessions.
Before starting any postpartum exercise program, consult with your doctor and get cleared for physical activity. How soon you should work out after giving birth depends on how your birth went, your health history and whether or not you’re recovering from a C-section. You may also want to ask your postpartum care provider to asses you for diastasis recti (separation of the ab muscles, common after birth). If you have diastasis recti, there are certain types of exercises, like traditional crunches and sometimes planks, that you will want to avoid until your muscles have healed. Don’t be discouraged if you need to start slow — your body just grew and birthed a human and it will take some time to recover.
Postpartum fitness looks different for everyone and your journey might not resemble anyone else’s. Not everyone can or should lose weight after baby, and giving your body (and mind!) time to recover from birth and adjust to your new life as a mom comes before fitting into your old pants. We hope you can use this guide as inspiration to help you take care of yourself and bond with your baby through physical activity.
“Not everyone can or should lose weight after baby, and giving your body (and mind!) time to recover from birth and adjust to your new life as a mom comes before fitting into your old pants."
Mom and Baby Workout Ideas
Working out after having a baby doesn’t require a gym membership or fancy equipment. You can get started at home and even incorporate your baby into your new workout regimen. Here are seven mom and baby workout ideas to help you get started.
- Go for a stroll. Walking is a great, low-impact physical activity to help you get back into an exercise routine. Take your baby out in a stroller for a walk around the block or meet up with other moms in your neighborhood and walk to a nearby park. Some fresh air and sunshine can also boost your mood and may even help reset a fussy baby.
- Take a hike. Strap your baby onto your body in a baby carrier or wrap and head out to discover a new trail. The fresh air and motion can be good for both you and your baby, just make sure to start out slow if you’re new to hiking. (And maybe avoid unfamiliar terrain, especially if you’re newly postpartum—no one needs to step on a loose rock with a baby strapped to their chest!)
- Try out mom and baby yoga. If you live near a local yoga studio, inquire about mom and baby yoga classes. These classes encourage you to bring your baby with you and focus on gentle poses that allow you to connect with your little one. It’s also a great opportunity for your baby to get some tummy time in while you stretch, gain strength and chat with other moms. If you can’t go to a yoga studio, you can check out mom and baby yoga resources at home, like this one from Cherry Lady Yoga or this one from Paula Lay Yoga.
- Download an app or subscription service. If you’d rather work out on your own and the free content on YouTube just isn’t cutting it, try a paid app or subscription service, like Beachbody on Demand or Every Mother. For a monthly or annual fee (the Beachbody app, for instance, is around $10/month), you can access hundreds of home workouts of all different skill levels right from your phone, computer, or even smartwatch. These services offer many different types of workouts, ranging from 15 minutes to an hour or longer, making them a great option for a busy mom trying to squeeze in a few minutes a day.
- Join a postpartum exercise class. If yoga isn’t your style, try a general postpartum exercise class. Ask around at a local gym or community center for classes focused on newly postpartum moms and any other mommy and me fitness options. These classes can be a great way to strengthen your core after having a baby and meet new moms in your area. And when in doubt, you can always search YouTube for free workouts too. Bodyfit by Amy is a great resource for moms, with a particular focus on diastasis recti-friendly and postpartum workouts.
- Use your body weight. You don’t have to pump iron to get strong. Try some gentle body weight exercises, like pushups, squats or lunges. You can even wear your baby (during upright exercises) for an added challenge. And when you feel ready to take it up a notch, you can pick up a few dumbbells online to have them shipped right to your house.
- Shake it out. Dancing is a great way to boost your mood and get your body moving. Sway with your baby on your hip or crank up the tunes while baby is napping and dance around your kitchen. For a more structured dance workout, search for dance workouts on YouTube.
If none of these ideas speak to you, try out different types of workouts until you find something you like. What is best for you will depend on your recovery needs and interests.
“Newly postpartum moms should be focused on returning to exercise and workouts they enjoy,” says Ronit Sukenick, DPT, a pelvic floor specialist based in New York. “There are no off-limit exercises for new moms but you want to respect the healing process of the delivery and the pregnancy itself.”
And don’t forget–if you experience any complications as you ease back into exercise, such as pain or peeing your pants, be sure to talk to your doctor or a pelvic floor therapist. Pain and/or leakage after a baby isn’t “normal,” and there are things that can help you, so don’t be afraid to speak up if you notice any issues as you work out.
“Newly postpartum moms should be focused on returning to exercise and workouts they enjoy,” says Ronit Sukenick, DPT, a pelvic floor specialist based in New York. “There are no off-limit exercises for new moms but you want to respect the healing process of the delivery and the pregnancy itself.”
Weight Loss After Baby
Postpartum weight loss will occur naturally at first but shouldn’t be your focus until at least four to six weeks postpartum while your body is still recovering from giving birth.
If you do decide you want to focus on weight loss, consult with a doctor or dietitian about how best to achieve your goals. A health care provider can guide you in developing a plan that meets your nutritional needs and helps you shed extra pounds in a healthy way. If you are breastfeeding, it’s probably a good idea to also check in with a lactation consultant about how changes in your diet may affect your breastmilk supply. Every breastfeeding person will be different, so losing weight while breastfeeding is definitely not a one-size-fits all.
Other resources that can help you lose weight after having a baby include:
- Apps that help guide nutrition, like MyFitnessPal, MyPlate Calorie Counter or Nutrition Facts
- Online personal fitness trainers, like postpartumtrainer.com
- Apps that help you track your workouts, set goals and stay motivated like Nike Training Club and RunKeeper
- A smartwatch, like the Apple Watch. You can set fitness goals, complete workouts, get reminders to move, and even “compete” with a friend to see who can burn more calories the during the day.
It’s important to keep your weight loss goals realistic and focus on health and wellness over body size, Sukenick says. Losing weight takes time and so does adjusting to life with a newborn. Be gentle with yourself and use exercise as a way to care for your body and mind.
Frequently Asked Questions
How can I exercise at home with my baby?
If you’re using weights, make sure baby is safe and out of your range of motion. Other forms of exercise like yoga or Pilates can be done on the floor with your baby on a mat or blanket nearby. You can also hold your baby while doing simple body weight exercises like squats or lunges.
How can I exercise with a toddler and a newborn?
Get `em involved! Toddlers love to mimic adults. Get your toddler their own yoga mat and put the baby down in a play pen or activity center and move together.
