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7 Post-Birth Exercises You Can Do With Your Baby In Tow

Whether you want to lose the baby weight, shape up or rebuild your fitness levels, you don’t need a babysitter to give these gentle post-partum work outs a go

Every new parent knows that having a newborn around doesn’t leave you much (if any) ‘me’ time to make a hot cuppa – let alone hit the gym.

But losing the baby weight and getting your pre-pregnancy bod back doesn’t have to be a huge commitment; you can gradually build up your fitness levels with some gentle exercise and easy tweaks to your daily routine – and include your baby in the fun.

Whether you're a fan of exercise or not, there are plenty of ways you can work out with your bub in tow [Rex]
Whether you're a fan of exercise or not, there are plenty of ways you can work out with your bub in tow [Rex]



Just remember to get the go ahead from your GP before doing any form of exercise after giving birth.

“The effects of exercise are cumulative,” says Dr Joanna Helcké, post-natal fitness specialist.

“This is good news! It means that even if you only manage to squeeze in five minutes here and there this will all add up to a cumulative effect and benefit. In short: no need to find an hour-long block of time.”

Sounds perfect for a mum who’s lacking in time.

Have A Boogie
Whether you sign up for a baby dance class or have disco for two at home, getting your groove on is a great way for you both to relieve some stress and relax your muscles.

So, put on your baby's favourite playlist and dance the day away.

Alec Baldwin's wife Hilaria keeps fit by doing plenty of yoga and dance with her baby daughter [Instagram/Hilaria Baldwin]
Alec Baldwin's wife Hilaria keeps fit by doing plenty of yoga and dance with her baby daughter [Instagram/Hilaria Baldwin]



Give These At-Home Pilates Moves A Whirl
In the early postnatal period try these new mum Pilates moves in your living room.

"The 'hand hover' is perfect for getting your deep core muscles revved up again and targeting the mummy tummy area,” says Joanna. “You can place your baby right next to you and keep each other company.”

1.    Set yourself up in a box position (on all fours) with your hands underneath your shoulders and your knees under your hips.
2.    Gently draw your tummy inwards and upwards.
3.    Now hover one hand an inch or two above the floor, breathe and hold before swapping over to the other side.
4.    When you swap sides be sure to use your abdominals to keep your centre really still and stable.

The 'hand hover' a great exercise to do with your baby nearby [Copyright/Joanna Helcke]
The 'hand hover' a great exercise to do with your baby nearby [Copyright/Joanna Helcke]

If you’re feeling a build-up of tension in your neck, shoulders and back from all your mum duties, then the Pilates 'roll down' move is perfect for easing any aches and pains and keeping your spine mobile.

“Place your baby on the floor just in front of you and your roll downs will prove to be an instant hit leading to irrepressible baby giggles,” suggests Joanna.

1.    Stand tall with excellent posture: shoulders back and relaxed, chest open, arms and hands soft by your side.
2.    Take your chin to your chest and start to roll smoothly forwards towards the floor.
3.    Relax your neck, shoulder, arms, hands and jawline as you roll smoothly downwards.
4.    Give your little one a quick tickle and a cheeky smile just before rolling back up to a standing position.

This Pilates move is perfect for getting rid of tension [Copyright/Joanna Helcke]
This Pilates move is perfect for getting rid of tension [Copyright/Joanna Helcke]

Try Some Mum And Baby Yoga
As well as being a great bonding activity (not to mention incredibly relaxing), postnatal yoga classes often allow babies to get involved.

As well as aiding your baby’s growth and development through gentle stretching movements suitable for his age, you will gently heal from the birth and strengthen your muscles little by little during each session.

Gisele Bundchen is a huge fan of yoga and often gets her children, Vivian and Benjamin, involved [Instagram/Gisele Bundchen]
Gisele Bundchen is a huge fan of yoga and often gets her children, Vivian and Benjamin, involved [Instagram/Gisele Bundchen]



 

Until you're as experience as Gisele is at yoga, probably best to leave this ambitious move well alone... [Instagram/Gisele Bundchen]
Until you're as experience as Gisele is at yoga, probably best to leave this ambitious move well alone... [Instagram/Gisele Bundchen]

Go For A Babywearing Power Walk
Getting outdoors and going for a walk is one of the best and easiest ways of exercising with your baby in tow.

“In the very early months, using a baby carrier is ideal and will keep your baby snug, warm and happy while you walk,” says Joanna. “Meeting up with friends to go for brisk walks in beautiful surroundings is the perfect way to release those all-important endorphins staving off the baby blues."

Natalie Portman used to take her baby son Aleph for hikes in his baby carrier when he was younger [Rex]
Natalie Portman used to take her baby son Aleph for hikes in his baby carrier when he was younger [Rex]



Being low impact, walking is the perfect route back into fitness just so long as you put in a good amount of effort in it and push yourself.

“Think hills, striding out, incorporating intervals, and – importantly – excellent posture to protect you from backache,” says Joanna.

Go For A Jog - With Your Baby's Buggy
As your baby grows heavier and your fitness levels improve, start using a buggy for your power walks.

If you're serious about this method of exercising, it might be worth investing in a pushchair designed specifically for tackling uneven terrain, such as a B.O.B.

Invest in a pushchair designed for jogging with [Rex]
Invest in a pushchair designed for jogging with [Rex]



“As well as the cardio work from powering up hills, now’s the time to begin incorporating resistance exercise,” says Joanna.

“Park up near benches or fallen logs and give yourself sets of press ups, and tricep dips to complete, or hook a resistance band over a branch and work your upper body – the possibilities are endless.”

Stop off at a fallen log and do some press ups before carrying on [Copyright/Joanna Helcke]
Stop off at a fallen log and do some press ups before carrying on [Copyright/Joanna Helcke]



If you want company on your pushchair power walks and a big dose of motivation, there are some postnatal pushchair classes that you can sign up for, like BuggyFit.

Set Out On A Cycle Ride
Once your little one is around six to nine months old and is strong enough to sit up by himself, you may want to consider investing in a bike seat for him.

Many babies love the motion of going on a bike ride - your tot will probably nod off for a nap [Rex]
Many babies love the motion of going on a bike ride - your tot will probably nod off for a nap [Rex]



“Ditch the car and take up cycling to make your library visits or travel to all of the baby groups you attend,” says Joanna.

Do you have any other post-birth and baby-friendly workouts to suggest? Let us know in the comments.

[Drew Barrymore’s Take On Baby Weight Is AMAZINGLY Healthy – And Inspiring]

[New Mummy Blog: I Can’t Love My Post-Baby Body]