Becoming a new mum is a beautiful whirlwind, but finding time for you can feel almost impossible. Between feeds, naps, and endless nappy changes, squeezing in a workout might sound like a dream. The good news? You don’t need to choose between bonding time and moving your body.

With a few smart moves (or specific classes), you can enjoy safe, effective postnatal workouts with your baby, boosting your mood, energy, and confidence every step of the way.

Why Move With Your Baby?

Exercising with your baby isn’t just about fitness, it’s about connection.
Here’s why it’s so powerful:

• It strengthens your bond through touch and movement.

• It rebuilds your core and posture safely after birth.

• It releases endorphins, improving mood and reducing stress.

• It’s time-efficient, no need to find childcare or separate “me-time.”

5 Postnatal Exercise Ideas You Can Do With Your Baby

1.     Squats

Squats are a fantastic way to strengthen your legs and glutes while including your baby in your workout. You can use your baby as a gentle “weight,” either in a supportive carrier or by holding them close to your chest.

How to do it:

• Secure your baby in a supportive carrier or hold them safely against your chest.

• Stand tall with your feet hip-width apart.

• Slowly lower into a squat, keeping your weight in your heels.

• Rise back up, engaging your glutes and core throughout the movement.

Reps: Aim for 2–3 sets of 10–12 reps.

Why it works: This move strengthens your legs and glutes while gently challenging your core, all while keeping your baby close and engaged.

 

2. Lunges

Lunges are excellent for toning the lower body and improving balance.

How to do it:

• While holding your baby safely or in a carrier, step forward into a long lunge.

• Keep your upper body upright and core engaged.

• Step back and repeat on the other leg.

Reps: Try 10–12 lunges per leg

Why it works: Strengthens quads, glutes, and hamstrings, while adding gentle cardio.

3. Press ups

Press-ups are great for building upper body strength, and your baby gets a front-row seat!

How to do it:

• Place your baby on a mat in front of you

• Get into a modified plank position (knees on the floor recommended).

• Lower yourself down slowly, keeping elbows at a 45° angle, then push back up.

• Smile, make eye contact, or give your baby a little kiss on the head whilst you're performing the exercise.

Reps: 8–12 press-ups, 2–3 sets

Why it works: Strengthens chest, arms, and shoulders.

4. Push Press

This exercise works your shoulders and arms while adding a playful lift for your baby.

How to do it:

• Hold your baby securely in our arms at chest height

• Slightly bend knees, then press your baby gently overhead (arms fully extended).

• Lower carefully back to chest height.

Reps: 10–12 repetitions, 2–3 sets

Why it works: Strengthens shoulders, arms, and core, while incorporating gentle functional movement.

 

5. Glute Bridges

Glute bridges aren’t just excellent for strengthening your glutes, hamstrings, and lower back, they also play a key role in supporting your pelvic floor, which is especially important postpartum.

How to do it:

• Lie on your back with knees bent and feet flat on the floor.

• Place your baby either on your chest or sat up on your lower stomach (wherever is safe & comfortable) safe and comfortable.

• Press through your heels, lifting your hips toward the ceiling.

• Squeeze glutes at the top, then lower slowly.

Reps: 12–15 repetitions, 2–3 sets

Why it works: Strengthens glutes, hamstrings, and lower back, while gently engaging the core.

A Few Postnatal Safety Tips

Always wait until your GP or midwife has cleared you for exercise, usually around six weeks postpartum for vaginal births and eight to twelve weeks for caesarean births. Start slow, listen to your body, and take rest whenever you need it. Be sure to stay hydrated and fuel yourself with nourishing foods to support recovery and energy levels. And if something doesn’t feel right during your workout, stop immediately and seek professional advice.

Join the Sweaty Mama Community

At Sweaty Mama, we’re all about helping you feel strong, confident, and supported through every stage of motherhood!

Our classes are designed specifically for mums and their little ones, so you can move safely while keeping your baby close.

All sessions are led by certified pre and postnatal specialists, ensuring every exercise is safe, effective, and tailored to your postpartum body.

Find your local class and book online at www.sweatymama.com