Hello! If you’ve clicked on this post, then you’re probably like me and have a baby that sometimes (or nearly always) refuses to be put down. If that’s the case for you, then squeezing in a home workout, no matter how quick, can seem nearly impossible. It’s been proven time and time again that even a few minutes of activity can boost your mood and improve your ability to manage stress. You shouldn’t have to choose between your baby and your physical health/sanity! That’s why I’ve decided to put together a quick mommy-and-me workout that you can do absolutely anywhere.

How to Work Out with Your Baby

You may be wondering, “How on earth am I supposed to work out with my baby?” It’s a valid question. Every baby is different, and, as a result, each workout experience will likely differ depending on baby’s mood. With that being said, I have had success with this because my baby loves to be held. If your baby is a stage 5 clinger like mine, this baby workout will likely be just what you need when you don’t feel like compromising your workout time and time with your baby. Let’s discuss my top tips on how to work out with your baby.

1. Make Sure Baby is Fed and Changed

You’re choosing to use your baby as a dumbbell for a reason, and it’s likely because you’ve exhausted all other options to make them content while you’ve attempted to squeeze in a workout. When the only place they want to be is in your arms, make sure that they have a fresh diaper and have been fed recently (but not too recently, as you don’t want all the movement to cause them to throw up). Try to minimize as many potential complications (aka meltdowns and screaming fits) as possible! Ensuring baby is fed and changed is a good start since these are two major causes for upset little ones.

2. Keep a Baby Docking Station Close By

During rest breaks, the last thing you’re going to want to do is sling your baby on your hip. After all, you’re using them as your only form of added resistance. You need proper rest during rest periods! Depending on the age of your little one, I would recommend keeping something similar to a Dock-a-Tot or Snuggle Me close by to lie baby down on during breaks. If your baby is old enough to sit up supported, I highly recommend using a Bumbo or UpSeat. My little girl would be crawling all over the place and getting into everything if it weren’t for my UpSeat! With that being said, use whatever you have on hand to keep your little one in one place. I’ve heard of people using something as simple as a laundry basket to contain babies, so just do whatever works for you!

3. Give Yourself Grace

Working out with your baby can create excellent memories and bonding experiences. It’s essentially killing two birds with one stone: getting in a quick workout and spending quality time with your child. If things don’t go to plan, don’t beat yourself up. Do what you can. If it’s 5 minutes of work, it’s 5 minutes. Something is better than nothing. If baby decides it’s time to throw in the towel before the workout is over, so be it. You’ve still done more than you would have had you not tried!

Exercise Equipment

Required Equipment

• Your pride and joy!

Recommended Equipment

• Yoga/Exercise Mat (I love this one!)

Workout Overview

Since this is a mommy-and-me workout, I feel that the intensity needs to remain on the lower end of the spectrum and the exercises need to be fairly basic. No jumping around today! The structure is very simple: 2 sections consisting of 1 upper-body circuit and 1 lower-body circuit with 4 exercises in each. You will complete the first circuit 3 times through, rest as needed, and then complete the second circuit 3 times through. After that, you’re done!

Feel free to tailor this workout to fit your needs and abilities. If your baby is having fun with the workout and you have the energy to complete an extra round, go for it! I left a generous rep range for each exercise. This is because one month, your baby may weigh 15 pounds, but 2 months later, he or she may be pushing 20+ pounds! As I mentioned before, do what you can, and do what your little one allows.

Mommy-and-Me Home Workout

Mommy-and-Me Exercises in Detail

BABY SHOULDER PRESS

how to do shoulder presses with your baby

In a standing position, start with your baby at about chest level. From there, make sure your core and glutes are engaged, then lift your baby straight over your head, extending your elbows. Once elbows fully extend, lower baby back down to chest level, and repeat.

BABY BICEP CURL

how to do bicep curls with your baby

In a standing position, start by holding baby at the level of your hips. From there, keeping upper arms in contact with your torso, bend your elbows so that baby is now at your chest level. Slowly lower baby back down to starting position and repeat.

BABY UPRIGHT ROWS

how to do upright rows with your baby

In a standing position, start with baby at the level of your hips. Keeping baby close to your body, drive elbows out horizontally until they reach about a 90-degree angle (or a little more if possible). Slowly lower baby back down to the starting position, and repeat.

BABY SHOULDER FRONT RAISES

how to do front raises with your baby

Starting with baby at the level of your hips, raise them up and away from your body until baby reaches the height of your shoulders. Be sure to maintain only a slight bend in your elbows and an engaged core/glutes throughout. Slowly lower baby back down to the starting position and repeat.

BABY GOBLET SQUATS

how to do goblet squats with your baby

Start in a standing position with feet just wider than hip-width. Hold your baby close to your body. I find that facing baby out and crossing my arms (see pictures above) helps to secure baby the best. You’ll then bend your knees and lower down into a squatting position, making sure that your knees are driving outward. Once your knees reach a minimum angle of 90 degrees, extend your knees/hips and return to a standing position. Repeat!

BABY WALKING LUNGES

how to do walking lunges with your baby

Start by holding your baby in the same position as the goblet squat (seen above). Take a step out and transfer weight over front foot, shifting your weight until front leg is parallel with the floor. Stand up and step through with the opposite leg and repeat the same steps. Make sure your upper body remains upright by engaging your core and mid-back muscles. The weight of your baby can make this difficult!

BABY GOOD MORNINGS

HOW TO DO GOOD MORNINGS with your baby

Start by standing upright, holding your baby close to your chest (as seen in the previous two exercises). Keeping your spine neutral, shoot your hips back. Your knees should slightly bend. Reverse the movement by driving your hips forward back to standing position. Repeat.

BABY LATERAL LUNGES

HOW TO DO LATERAL LUNGES with your baby

Standing upright holding baby at hip-level, step laterally (sideways) and bend your leg, leaning your weight into the lunge. The opposite leg should not be doing much of the work, here. Be sure your core and midback are activated, as the weight of your baby will be pulling you forward. Try to resist that force! Push through the lunge leg back into uptight standing, then, repeat the same movement on the opposite side.

Mommy-and-Me Workouts Should Be Fun

Mommy-and-me workouts are intended to be fun! Of course, it would be more efficient and (probably) effective to work out without your little one, but how blessed are you to 1. have a little one to love and care for, and 2. have a body that is capable of moving and grooving whenever you want to. When your intentions to exercise are good but baby has other plans, have fun with your workout by including them!

I hope you enjoy every second of this one! Let me know if you had fun with it! <3

Love,

Sydney