Mum and baby exercises

Try these 5 easy exercises to stay strong and bond with your baby.
Published 20 April 2016 | Updated 12 June 2024

Mum and baby workout

Having a baby is amazing, and so is your body for getting you there! But with all that lifting and carrying to do – at all hours of the day and night – it’s important to keep your body strong.

It’s easy, fun and gives you extra bonding time with your little one. The best part is you don’t need to leave the comfort of home and you have all the equipment you need – your bub! Just grab a towel or a yoga mat and you’re set.

Don’t have a baby, but want a great at-home workout? Do these moves with a 5kg bag of rice or a box of laundry powder.

Build up to 12-25 reps of each exercise below and repeat 1-3 times.

1. Chest press

How-to: Lie on your back, with your back flat, head on the floor and knees bent. Start by holding your baby close to your chest, facing towards you. Without locking your elbows, straighten your arms and lift your baby above you so that your eyes are level with theirs. Inhale as you lower and exhale as you ‘press’ your baby up.

Chest press

2. Squats

How-to: Hold your baby close in front of you, facing away from you. Stand with your feet shoulder-width apart and bend down, as though you’re about to sit on a chair, pushing your weight back into your heels. Lower down towards 90 degrees, keeping your knees above your toes. Slowly bring yourself back up.


3. Nursery rhyme plank

How-to: Lie your baby on their back just under you. Get into a plank position, either on your toes (harder version) or on your knees (easier), with your forearms flat on the ground. Keep your body in a straight line, engaging your core muscles, bringing your belly button towards your spine. Hold the position as you sing your baby's favourite nursery rhyme.

Nursery rhyme plank

4. Fly with me

How-to: Start on your hands and knees, with your knees under your hips and your wrists under your shoulders, and your baby on thier back underneath you. Lift your left arm up in front of you to shoulder height and lift your right leg up behind you so it’s parallel to the floor. Keep your head and neck in line with your body. Hold the position for 25 seconds and achieve length in your body by stretching out your fingers and toes as much as you can and engaging your core. Lower your arm and leg and switch sides.

Watch your form: Make sure you’re not twisting your body – both hips need to be evenly facing down towards the floor.

Fly with me

5. Glute lifts

How-to: Start by lying down with your back flat, feet flat and knees bent and sit your baby on your belly. Slowly lift your hips off the ground, while squeezing your butt and keeping your body in a straight line and your shoulders flat.

Work it harder: Extend one leg straight out when your bottom is in the air. Hold for 25 seconds, then bend your knee and bring your foot back to the floor. Repeat on the other side.

Glute lifts

Before starting any new exercise routine, make sure to check in with your doctor.