15 Minute Mommy and Me Workout

Squeezing in a workout as a busy mom isn’t always easy (it’s never easy). This is why sometimes the only way to get it done is by making good use of a mommy and me workout! Take fifteen minutes of your day and spend some sweat time with your little one.

This mom and baby workout uses basic functional movements to help you shed the baby weight and give you the biggest bang for your buck. Meaning, if you’re short on time, the goal is to hit as many muscles as possible in a short time!

In my experience as a Certified Strength & Conditioning Specialist, sometimes working out WITH your babe is the only way that any activity is going to happen.

And though there are the times when you can work out around them (learn more about entertaining toddlers in the gym) like when the baby is napping or having tummy time, there are also the times they’re a bit more sucky and want to be with you… so embrace that!

This mommy and me workout is great because it:

• Uses big muscle groups for better results (whole body workout!)
• Places a focus on abdominal muscles to stabilize.
• Is done in just 15 minutes (we all know that’s as long as babies will tolerate anything before a poop explosion anyways!)
• Low impact
• Let’s you spend some one-on-one time with your babe
• Can be done anywhere

Mommy and me workouts may not work for you every day, but I always found it was nice to have the option!

And of course, make sure to fuel up with these healthy snacks for busy moms afterward!

Baby Safety

One thing to consider when working out with your baby is safety! And this is where I’ve found the most pushback on these kinds of workouts.

Make sure that you stop the exercises before your muscles fatigue. Doing shoulder presses with your baby in the air when you’re crazy tired can lead to a bad situation. Always leave 1-2 reps in the tank.

Do not do bouncing movements with your babe. There is zero reason for you to do jump squats holding a baby.

Make sure to support the babes head at all times. This comes more into play when they’re very new and can’t hold their head themselves.

Move slow so that the babe doesn’t experience any “jerking”.

Grab a towel and constantly dry your hands. Sweaty hands make for slippery holds.

The Mommy & Me Workout

This workout can be done at any stage postpartum but you know your body best. Make sure to do your postpartum rehab exercises and focus on diastasis workouts before jumping into something so traditional.

As your baby grows and gets heavier, you may need to adjust your reps to be less intense.

Modifications

If it is getting too heavy to lift baby overhead, opt for a squat with a pause instead. This is still an amazing way to train legs but more safer for the baby.

For the plank tap with baby kiss, make sure not to twist your hips on the plank. If you need to, go back and work your way through the diastasis workout to better stabilize your core.

Likewise, the push up can be done from your knees easily enough but keep a narrow arm stance (learn how to push up as a beginnerHow To Get Better At Pushups When You’re A Beginner). Make sure not to shoot your head forward and down for the kiss but instead lower your body.

The baby press is optional because it’s not a great choice for the very littles. This exercise is much better with a babe over the age of 9 months so that they can hold their head in place in that position. Omit it if your babe is still little.

Squat & Press

1. Begin by holding your baby under the arms close to your chest. Take your feet more than hip distance apart.
2. Push the hips back and bend the knees as you drop into a squat still holding baby close to your chest. Push up through the feet and as you stand up begin to raise the baby over your head.
3. Bring the baby back down to chest height and repeat.

Half Kneeling Pressout

1. Come into a kneeling position. Bring your right foot up while keeping your left knee down so that you’re in a kneeling lunge. Hold baby under the arms at chest height.
2. Keeping the hips squared and glute engaged, press the babe out away from your chest until you feel your abs tense. Bring the baby back to the starting position.
3. Switch to the other leg one the next set, not ever repetition.

Plank Tap With Baby Kiss

1. Lay baby on the ground on their back. Place your hands on either side of their body just outside your shoulders and come into a high plank position with the feet wide.
2. Without twisting the hips raise your right hand to tap your left shoulder. Then, raise your left hand to tap your right shoulder.
3. Finally, lower your body down to your baby and give them a kiss on the nose. Push back up into high plank position.

Baby Glute Bridge

1.  Lying on your back, bend your knees and bring your heels close to your bum. Feet shoulder-width apart roughly. Place the baby on your lap and either hold hands or lean them against your legs (depending on age).
2. Push through your heels and lift your hips by squeezing the glutes. Do not excessively arch the lower back.
3. Pause at the top for one second with a maximum glute squeeze before releasing the tension and bringing the hips back to the starting position.

Reverse Lunge

1. Hold the baby against your chest and stand tall.
2. Step fbackward with the right foot and at the same time begin dropping the knee toward the floor. Keep the torso upright. The weight should be evenly distributed in the front foot.
3. Pause briefly at the bottom and reverse the movement by push up through the left foot, extending the right knee and stepping back into the starting position..

Other Awesome Mom Fitness Resources

• 15 minute follow along mom and baby workout
• Everything you need to know about pelvic floor health
• How to heal diastasis recti years later
• How to test for diastasis recti at home
• How to reduce back pain
• Exercises to AVOID as a new mom
• Benefits of strong glutes
• Strong glutes during pregnancy
• Ab exercises better than sit ups
• How to find time for fitness as a mom
• Follow along home workouts
• Strength training for beginners
• Fitness goals that aren't weight loss
• Fitness tips for moms

 Frequently Asked Questions About How To Exercise With A Baby