Working Out With Baby

Having a baby is a surefire way to completely turn your world upside down.

Having a baby is a surefire way to completely turn your world upside down. Old routines completely go out the window and for a while, it feels like survival mode is the only way of life.  Maybe working out prior to baby was a regular part of your daily or weekly routine, maybe it wasn’t so much. Either way, we know that exercise is a wonderful form of self-care and, when performed properly and in a graded fashion, can be very helpful in the healing process after labor and delivery.

You might be thinking, ‘Great – another thing to add to my ever-growing list of things to do in all the free time I already don’t have.’

Listed below are different forms of movement that you can do with your baby.


Walking is one of the most underrated forms of exercise. It is such a simple, easy way to get steps in and move your body. With it finally starting to feel like spring, pack up your little one in the stroller and enjoy the nice weather outside.


Pick up your baby, turn on some tunes and dance in the living room!

Baby Wear

there are a ton of different baby-wearing wraps or supports out there. This is a nice way to get some movement in, especially on those days when your babe doesn’t want to be anywhere but in your arms.

Below is a list of example exercises that can be done with your little one wrapped to you.

  • Squats
  • Lunges
  • Stairs
  • Upper body lifts – with baby tied in snug to you, it frees up your arms to perform any sort of light weight lifting movements.

It is also okay to take time for you, mama. Lean on your tribe to help watch baby so you can get some movement in. Even if it’s just 20-30 minutes, a workout doesn’t have to be long to be effective. Finding the time to exercise may take a back seat to more pressing concerns. However, postpartum exercise has many benefits such as relieving stress, boosting energy, improving mood, strengthening your core, and promoting more restful sleep.

Unsure of how or where to start? The pelvic health team at Apex is ready and happy to help you get started on an exercise program that is safe and tailored to you and your needs!

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