15 Minute Mommy and Me Workout

In my experience, sometimes working out with your babe is the only way anything is going to happen.

Sure, there are times you can work out around them (like during naps, check out how to exercise with a toddler at home, or have healthy toddler snacks on hand), but there are also days they just want you… So you roll with it.

That’s where mommy and me workouts come in. It’s designed to be simple, effective, and realistic:

• 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

It might not work every day, but it’s a great option to have when you need it. 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 while holding a baby.
• Support the babes head at all times. This comes more into play when they’re very new and can’t hold their head up 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 corrective exercises for diastasis recti before jumping into something so traditional.

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

Perform the workout by doing all exercises back to back for the repetitions listed. Take a rest at the end and repeat for 2-3 rounds.

Workout Tips

Below is a breakdown of each mommy and me exercise and how to perform it.

Focus on good form, but don’t aim for perfect. Shorten the rounds when needed and remember, doing something always beats doing nothing.

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 backward 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..

How To Exercise With A Baby FAQs