17 exercises you can do with your baby
With a baby around, your workouts probably look different now. You might not have as much time as you once did, but just remember that working out with your baby can be effective, fun, and adventurous! Looking for inspiration and ideas for exercises with a baby?
We’ve got you covered with this list of ideas. From using your baby as the weight to getting them involved or taking them along with you, these ideas will help you get moving, baby in tow.
Before you exercise with your baby
First things first, if you’re postpartum, it’s extremely important to get the go-ahead from your doctor before you start working out.
And no matter who you are and whether or not you’ve recently given birth, remember to always practice good form when doing any sort of exercise. If you have questions, reach out to a physical therapist or personal trainer.
Last, but certainly not least, some of the exercises listed below require that your baby can hold their head up on their own. Take this into account when choosing exercises with your baby.
1) Walk
It sounds simple, but don’t underestimate the power of getting outside and walking with your baby in a stroller. Walking is great exercise and offers plenty of options — around the block, in the city, or at the park; alone with your podcast or with a friend.
For a compact, zippy stroller that’s great for the city, try our Bugaboo Bee 6. A dream ride for both newborns and toddlers, this stroller can be used with the bassinet option (sold separately) or the seat option.
The slim design allows you to easily navigate busy sidewalks and get into public transport without needing to fold the stroller. But when folding is necessary, rest assured that the compact fold and integrated self-stand make it easy to store the stroller out of the way.
Out for a walk with two small adventure buddies? The Donkey 5 double stroller is your ticket to easy maneuvering with twins or siblings of different ages.
2) Hike
If you prefer hiking as a form of exercise, bring your baby along. All-terrain strollers allow you and your child to go off-road. For example, the Bugaboo Fox 3 is the most comfortable go-anywhere, do-anything stroller for you and your newborn or toddler.
It allows you to explore off the beaten path outdoors or navigate sidewalk rush hour with the same amount of ease. With four-wheel suspension and large puncture-proof wheels in their stroller, your baby can count on a smooth, steady ride.
If you prefer not to push a stroller, use a hiking backpack to take your child on a hike.
3) Jog
Just like going for a walk, jogging is another great option for exercising with your baby. All you have to do is put your child in a jogging stroller and step out the door.
4) Stroller lunges
If you want to spice up your stroll, add in a few lunges as you go. Speaking of lunges, you can also do them without the stroller and use your baby as a weight.
Stand up straight and hold your baby in your arms. Step forward with one leg to lunge while both knees bend to 90 degrees. Before your front knee touches the ground, push back to step your feet together, then repeat with the other leg.
5) Squats
As with the lunges, hold your baby or put them in a baby carrier or wrap. With your feet shoulder-width apart, bend your knees and sit back as if you were sitting down in an imaginary chair.
6) Push-ups
Opt for run-of-the-mill push-ups, but get your baby involved by putting them face-up on the floor. When you do push-ups over your little one, you’ll be face-to-face with them — perfect for some eye contact and laughs!
This is ideal for babies who aren’t yet rolling over.
7) Press-ups
An exercise with your baby that will feel like a game to them, press-ups help you build upper body strength. Lie face-up on the floor with your knees bent and baby in your hands, resting on your chest.
Push your arms (and your baby) straight up into the air before bringing them back down to your chest. As you can imagine, they’ll feel like they’re flying! And you’ll feel the burn in your muscles after a few repetitions.
8) Crunches
If you’re used to doing crunches with a medicine ball, you can also do them with your baby (as long as they’re in a secure position!).
9) Baby airplane abs
Another way to work out your abs with your baby along for the ride? Baby airplane abs. Lying face-up on the floor, use your core to draw your knees up so that your shins are flat and just happen to be a perfect spot to place your baby.
Contracting your abs, curl inward and lift both your hips and shoulders off the floor. Then relax and repeat for a great ab workout.
10) Overhead press
For a standing overhead press exercise with your baby, stand up with your feet firmly placed hip-width apart and a slight bend in your knees.
With your baby in your hands (put your hands under their arms as if you were picking them up), gently lift them above your head and back down.
11) Dancing
Dancing is a great way to get your heart rate up that’s fun for both you and your child! Hold your baby or put them in a wrap or carrier, put some tunes on, and dance your heart out.
12) Planks
Similar to push-ups with your baby on the floor, planks with your baby between your hands will provide some extra motivation to get through those tough seconds of planks!
If you’ve never done planks, put yourself on your hands and knees on the floor. With your palms directly underneath your shoulders, lift your knees so that you’re on your palms and toes, with your body in a straight line.
Hold this position for a few seconds before moving back to hands and knees.
13) Bridges
Bridges are a good exercise with babies that can sit up. Lie on your back with your knees bent, feet on the floor, and your baby sitting on your stomach.
Lift your hips off the floor and hold onto your baby to make sure they don’t slip off as they go up! Then, gently lower your hips back to the floor.
14) Russian twists
For an intense ab workout, do Russian twists with your baby as the weight. This is a more difficult exercise for you (so do it carefully) but lots of fun for your child!
Sit on the floor with your knees bent and hold your child so they’re facing you. Lift your feet off the floor so you’re balancing on your rear end, and then rotate your upper body slowly to one side, bringing your baby to one side and then gently over to the other side.
15) Stretching
Your baby doesn’t have to be directly involved with your exercise to enjoy being nearby. Just about any stretch you can think of can be done with your baby by your side.
16) Side leg lifts
Try a set of side leg lifts with your baby next to you. Lying on your side, lift your leg straight up using a controlled motion. Do several repetitions before switching to the other side.
17) Mountain climbers
Another exercise that works well with your baby lying face-up on the floor, mountain climbers work a lot of muscle groups! In a plank position, draw one knee into your chest then alternate to the other knee.
With this list, you’re sure to have a few ideas that will work for you, your fitness level, and your little one. But, if you’re just dying for an undistracted workout, put your baby in a play yard so they’ll have a safe place to play and watch while you sweat it out.
The Bugaboo Stardust will change the way you think about play yards. It unfolds in one second thanks to its all-in-one design and built-in mattress. Whether you’re going from room to room, visiting friends and family, or going further away, the Stardust is all about portability.
Exercises with your baby for a happy, healthy family
Doing exercises with your baby allows you two to stay connected while you get your workout in. And who knows — all of that working out with you just might instill in your child a love for all things health and fitness.
Head out the door for a walk with a do-it-all stroller like the Bee 6 or our all-terrain Fox 3, do some at-home exercises or stretches such as the ones mentioned above, or place your baby in the Stardust play yard for their own playtime while you workout.
Here’s to staying fit with your new baby in tow. We wish happiness and health to your whole family!