How to Work Out After a Baby Is Born

You have had your baby, you have been cleared by your doctor or midwife at your six-week postpartum check-up to resume exercising, and now all that is left to do is to jump right back into your normal exercise routine. But just as the rest of your life has changed, you probably need to change your exercise routine as well. Instead of trying to squeeze in time away from baby to exercise, try having baby join you on the floor, in the stroller, or even on your legs or chest for some gentle postpartum exercises.

Things You'll Need

  • Stroller
  • Sling or baby carrier
  • Small ball
  • Towel or mat, if desired
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Instructions

  1. Cardio

    • 1

      Turn on your favorite fast-paced music, hold your baby tight and dance around the room to warm up your muscles. Follow your baby's cues as to how fast or slow he likes to spin, dip, and sway.

    • 2

      Strap your baby into a stroller and take a brisk walk through your neighborhood or local park. You can use a regular or jogging stroller, going as fast or slow as you like. Work slowly up to walking a mile several times a week, but be sure to listen to your body. You are still healing from giving birth, so there is no need to push yourself too hard.

    • 3

      Walk around your yard, neighborhood, or even up and down the stairs in your home with baby in a sling or carrier. Your baby may even be lulled to sleep by the combination of motion and being snuggled up close to you. Again, listen to your body to avoid injury.

    Tabletop with Ball Squeeze

    • 4

      Lie on your back on the floor or on a comfortable towel or mat.

    • 5

      Lift your legs in the air with your knees bent and thighs perpendicular to the floor.

    • 6

      Prop your baby's back and head against your thighs with her bottom resting on your belly.

    • 7

      Place a small ball between your knees. Squeeze your knees together to hold it there.

    • 8

      Place one hand on your baby and one hand behind your head.

    • 9

      Tighten your abdominal muscles, pulling your head and shoulders up off the floor. Be sure to give your baby a big smile as you hold this position for 10 to 15 seconds.

    • 10

      Lower your head to the ground and repeat, working up to 10 repetitions.

    Squats

    • 11

      Stand with your feet hip-width apart, knees slightly bent, holding your baby in your arms.

    • 12

      Squat so that your upper thighs approach being parallel to the ground. Only go as far as you are comfortable, being careful not to lose your balance as you hold your baby. Keep your abdominal muscles pulled in tight and use the muscles in your buttocks and upper thighs to control your squat.

    • 13

      Lift your baby into the air as you simultaneously squat if you would like more of a challenge, and if your baby enjoys it.

    Push-Ups

    • 14

      Lay your baby on her back on a blanket, towel, or mat while you kneel at her feet.

    • 15

      Lean over your baby and place one hand under each of your shoulders. Your face should be over your baby's face.

    • 16

      Drop your hips towards the floor and adjust your knees if necessary so your back is a straight line from hips to head, keeping your abdominal muscles pulled in tight.

    • 17

      Bend your elbows, dropping your face toward your baby's. Give her a quick kiss, then straighten your arms again. Be sure to keep your hips down and your back straight as you perform the push-up.

    Cross and Reach

    • 18

      Lie on your back on a comfortable floor or mat. Lay your baby next to you with her head toward your feet.

    • 19

      Raise your legs straight up into the air, perpendicular to the floor.

    • 20

      Squeeze a small ball between your feet.

    • 21

      Lift your left arm straight up as you inhale and reach towards your right ankle as you exhale, tightening your abdominal muscles as you reach. Your left shoulder will leave the ground and you can support your head just off the ground with your other hand if desired. Play peek-a-boo with your baby as your face comes into view. Repeat with your other arm.