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Exercise With Your Baby: 9 Fun Ways to Get Fit Post-Pregnancy

Becoming a parent is a beautiful journey that involves numerous adjustments, especially concerning your body. As you navigate the joys of new motherhood, the physical changes in your body might leave you hungering to reclaim your pre-pregnancy fitness. The postpartum phase can sometimes be challenging, but integrating exercise into your routine offers many benefits beyond physical fitness. It's not just about shedding the baby weight; it's about reclaiming strength, vitality, and a sense of well-being.

Why Is It Important to Get Back in Shape Postpartum?

Postpartum exercise isn't solely about fitting back into your favorite jeans. It's about rehabilitating your body by exercising your core and overall musculature weakened during pregnancy and childbirth. You’ll want to rebuild that foundation properly so that you can safely return to the workouts that you love without doing any damage. Moreover, physical activity combats post-pregnancy blues by releasing endorphins, boosting your mood, and reducing stress levels.

Finding Motivation
Finding the right motivation might fluctuate amidst the whirlwind of caring for your newborn. The key lies in setting realistic goals, embracing gradual progress, and showing self-compassion. When you’re just getting back into the swing of things, doing workouts with your baby can help you more easily build fitness into your day; No need for childcare! It’s also an incredibly bonding experience for you both. Your baby can make eye contact with you and trade some positive energy while you do a workout.

Making Fitness a Priority: Core Rehabilitation
As a new mom, prioritizing core rehabilitation is key. Focus on rebuilding core strength, improving posture, and restoring pelvic floor health. Also, choose exercises that engage the transverse abdominis, which is the deepest layer of your core muscles. Incorporate diaphragmatic breathing exercises to re-establish proper breathing patterns and promote core stability.

9 Fun Workouts with Your Baby

Engaging in workouts with your baby can add a new level of excitement to your fitness routine. These activities not only keep you active but also strengthen the bond between you and your little one. Let's explore nine enjoyable workouts that combine playtime with physical exercise for both parent and baby.

1. Tummy Time Hold

Tummy Time Hold Organic formula Shop
Lie on your back and raise your legs into a tabletop position, creating a flat surface for your baby to lie on their tummy (refer to the image above). Position your baby on your legs with their tummy facing down, allowing them to experience Tummy Time while you engage in balancing exercises and gentle crunches, gradually bringing your face closer to your baby. Maintain constant contact with your baby by keeping your hands on them for safety and support.

2. Pilates and yoga with your baby

yoga with baby organic formula shop
Both activities enhance flexibility and strength by utilizing your body for resistance, offering an excellent workout for moms and babies. While both yoga and Pilates incorporate poses to bolster the pelvic floor, individuals dealing with conditions like diastasis recti or pelvic floor dysfunction should approach these workouts cautiously. It's advisable to consult your doctor before diving into mommy-and-me yoga or Pilates sessions, as specific core exercises may exacerbate these conditions. 

3. Hiking with your baby

Hiking with your baby
Hiking with your baby can be a refreshing outdoor adventure for both of you. However, consider your baby's age and disposition before hitting the trail. For infants aged 1 to 6 months, opt for a front carrier with adequate head and neck support. Sturdier back carriers are more suitable for babies aged 6 to 14 months.

4. Meet Baby Halfway

sit-ups with baby organic formula shop
As you perform sit-ups, lay your little one on their back against your legs (or if they can sit up independently, let them sit on your midsection, as shown). Ensure your hands are there to support your baby to prevent any chance of falling. During the upward movement, make eye contact and share a playful, silly face with your little one! ;)

5. Mom and baby water classes

water classes with newborn organic formula shop
Engaging in water-based workouts with your little one can be an enjoyable experience. Consider introducing your baby to pool activities after they've had some swim lessons, typically beginning around age 1, as recommended by the American Academy of Pediatrics (AAP). Once both of you are prepared, these exercises can be straightforward—like using your baby as resistance by lifting them in and out of the water or using a secure pool float for them to be near you during the workout. However, if your child isn't ready or shows fear of the water, it's best to delay pool workouts until they're more comfortable and prepared.

6. Stroll/jogging Around Town

stroll/jogging around town Organic formula shop
This workout is as easy as taking a walk or jogging in the park, literally! Choose a peaceful area with pleasant surroundings for your baby. During your stroll, incorporate lunges and jumps, or vary your pace to add some exercise to your walk.

7. Baby Lifts

baby lifting organic formula shop
Perform this exercise if your baby can confidently hold their head up. Whether standing, seated on an exercise ball, or squatting, raise your baby to your head level or slightly above it, ensuring you're stable and comfortable. Lift your baby gently, moving up and down, and incorporate twists from side to side to engage various core muscles.

8. Stretch it Out

Stretch it Out Organic Formula Shop
Every effective workout starts with stretching, and your baby can join in too! Find a spot where you can maintain eye contact with your baby while stretching. Engage with them by counting the seconds aloud, allowing them to hear your voice. If your baby is capable, involve them in the stretching routine!

9. Dance, baby!

Dance like a mother Organic Formula shop
Enjoy some musical bonding time with your little one! Dancing to your favorite songs can be a fun mom-and-baby workout that your baby will adore, and it's a fantastic way to introduce them to the joy of music. Remember, be mindful of the volume since tiny ears are extra sensitive!

Exercising while pregnant
Still pregnant? Exercising during pregnancy can be a fantastic way to keep both mom and baby healthy and happy! Staying active while expecting has numerous benefits, from improving mood and sleep to boosting energy levels. However, it's advisable to consult your healthcare provider before starting any exercise routine during pregnancy to ensure it's safe for you and your baby. Once you have the green light, activities like prenatal yoga, swimming, brisk walking, and modified strength training can help you stay fit while accommodating your changing body. Click here for a video with some good exercises. Remember, the goal isn't to push yourself to extremes but to embrace a movement that feels good for both you and your little one! 

Exercise & Lifestyle
Maintaining a healthy lifestyle, especially through nutritious food choices, isn't just about staying fit; it also fuels our energy for exercise. A balanced diet offers parents the stamina needed to keep up with their little ones during play and workouts. Equally important is providing European organic baby formula to nurture a newborn's growth, supporting their development and readiness for active interactions. That is why Organic Formula Shop carries Premium Organic Formulas, all manufactured in Europe according to the most stringent rules; check our Baby Formula Comparison Chart here. When both parent and baby consume wholesome, organic meals, they foster a culture of wellness and energy that enhances the joy of exercising together, creating a happy and healthy family bond.

Exercise with your baby is more than just fitness. It's about enjoying time with your little one while getting healthier. These workouts help you feel stronger and make precious memories. So, embrace these fun exercises, enjoy your baby, and stay healthy together. Here's to feeling great and cherishing these special moments!

Contact our dedicated customer support team for expert advice and guidance tailored to your baby's needs. They have earned hundreds of 5-star reviews from our customers, helping you to provide the best nutrition for your little one. Contact us here or shoot us an email at We're here to help!  

This article is not medical- or sports-related advice. Always consult your pediatrician or doctor before starting new exercises with your baby or introducing baby formula.