Working Out With Your Baby: Five Tips to Keep Fit

Before and during my pregnancy I went to the gym regularly. Once Aiden arrived it was really hard to make time to get to the gym, especially since Dan and my schedules don’t overlap that often. Thanks to technology, there are work-out-at-home options, and even apps like Busy Moms’ Fitness which was created specifically for moms! Working out with your baby is a great option, and I am very excited that Monika from Busy Mom’s Fitness has agreed to share some tips for incorporating your baby into your workout routine. Also, don’t forget to check them out on Instagram, where they give lots of great work-out tips and recipes.

working-out-with-babyFive Tips to Keep Fit With a Little Baby

By Monika

“Just” staying at home with your baby may seem to be a relaxing job for an outsider who has no kids, but that is far from being true. The house is a big mess, you face lots of sleepless nights, you have no chance to work out in a fitness club, not to mention pay a visit to the hairdresser —  or going out with friends….

Does this sound familiar? Having a baby is a really hard, 24/7 job! You are not the only mom, who feels that suddenly a little cute baby – who may not be able to turn from one side to the other – holds the remote control of your life. You may feel lost between feeding your baby and changing diapers, and cannot even think about your own personal needs.

However, if you find the way to recharge yourself, both you and your family, will benefit from it!



One thing that you may overlook when you are on this ever so tiring treadmill is exercising. Believe me, finding the time to move your muscles makes you feel fitter and energized. It helps you to regain your shape, and you will even have better, and more relaxing, sleep. Start moving your body lightly, and you can gradually increase the workload as you get more fit. The great news is that you don’t necessary need to leave your baby when you are working out.

You can start exercising with him/her gently after the age of three months, always considering safety first.

Be creative, and find new ways to use your little training partner. He/she will enjoy the up and down or the side-to-side moves as well as the rhythms of your movements.

You can use your baby held in your arms, or in a baby carrier, as extra weight for leg exercises like squats, lunges and calf raises. Or, by lifting him/her to tone your arms and shoulders. Here are some tips how you can keep fit, even if you don’t have time to spend hours working out in a fitness center

1. Hold your baby in your arms or in a baby carrier and dance with him/her – your baby will enjoy it as much as you do! It may also help him/her to fall asleep!

2. Go out at least for an hour intense walk daily with a pram, or baby carrier. Both of you will benefit from the positive effect of fresh air.

3. Hold your baby in your arms or in a baby carrier and gently do some squats and lunges. Be sure your baby is safely held and use support if you need to keep your balance.fitness-with-baby-lunges4. Keep your baby in your hands and lift him/her up from your chest above your head then back. Repeat it 10-15 times, your baby will definitely enjoy it!fitness-with-baby-arms5. Try the Busy Moms’ Fitness app to integrate a 10-minute new mom & baby daily workout routines into your life with a colorful bunch of exercises and get back in shape with the delicious but still healthy recipes! fitness-with-baby-core-strength

Working out with your baby will not only help you keep fit, but will also create a strong physical and emotional connection between the two of you!

To be able to take the best care of your loved ones, first, you have to take care of yourself!

If you are a new mom, before starting exercising, always consult with your OB/GYN!


Hello everyofitness-with-baby-Kari-2ne! My name is Monika, I’m a 38-year-old mom of two beautiful girls (5 and 7). After having my kids my previous life has completely changed. Little by little I implemented tiny tricks to meet my personal needs, and goals, even as a busy mom. I’m a Health and Recreation professional, sport and life coach. I help adults and kids to explore their full potential and reach their goals and dreams. I work in the fantastic team of Busy Moms’ Happy Tribe. Aiming to help moms to become healthy and fit, and support them in all issues related to kids and family.

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About Melissa

Hi, I’m Melissa! I am a mama to my baby Aiden Milo (born November 2015), and a police wife to my husband Dan. I started this blog because, after having Aiden, I quickly learned that exhaustion and baby brain causes you to forget some of the er-lovely (sometimes horrible and sometimes wonderful) details related to the first several months of raising a baby. Considering we may have more kids in the future, I want to document everything we do, so we remember what worked the first time around, and hopefully help other first time mamas along the way!
  • I always struggle with working out because, of my little one but, thanks for the great tips!!

    • Melissa

      I know. It is so hard! I love the idea of incorporating baby into my workout.

  • Tineke F

    “just” staying at home… haha, yep! Great tips, this is something i struggle with quite a bit! THe days i am home with the little one i take a lot of long walks but it´s the office days were it gets challenging to squeeze in some working out

    • Melissa

      Me too! We try to do two walks a day, but I work full time, so that is really only on the weekends!

  • Suzanne Hines

    I found myself to be a way better mother/wife when I was able to make time to exercise! My husband has a large collection of weights, so I make sure to use those, but during the winter we do go ahead and get a gym membership just so that I can get out of the house and keep my fitness up!

    • Melissa

      That’s great! So smart to get your own weights. I wish we had space to keep them somewhere :-/

  • Melissa @ Sippy Cups and Sneak

    These are great ideas! I used my first baby as an excuse not to workout. Maybe I will use the next one as my workout buddy!

    • Melissa

      I totally get it. It’s tough! I love the idea that you can incorporate baby into your workout.

  • Brittany McGee

    These are amazing!!! I can’t wait for Lennon to get here so I can get my body back!

    • Melissa

      Congratulations 🙂 I feel you, pregnancy is tough!

  • Anna Mullikin Freeman

    Love this post! 🙂 I’ll have to pin this/keep this in my mind for when I have little ones!

    • Melissa

      Thank you!!

  • Jacki Quinones

    Great tips for bonding and working out with your baby! I used a baby carrier alot when my son was smaller!

    • Melissa

      That is so smart Jacki!

  • Christina Graham

    Thank you for the tips! These are awesome!

    • Melissa

      Thank you for reading!

  • Shannan Panganiban

    love using the baby as a weight!!

    • Melissa

      It’s such a good idea, right?!

  • When I had the energy, I did try exercising with the carrier and i liked it!

    • Melissa

      It can be so tough, but so worth it!

  • Andrea Franklin

    Babies are totally the best weight! I used to do squats throughout the day as I held my son because he never wanted to be put down, and my booty looked awesome, haha. Great ideas!

    • Melissa

      Yes!! That was my first three months 🙂

  • Justine Y

    Yes, it’s so important to stay active, and especially with your little one! It’s great for them too, a great bonding experience, and good for them to see how important being active is as they get older.

  • Elizabeth Edgar

    Great tips! It’s so important to stay active to keep healthy and stabilize your mood! When I was lazy, I noticed I became grumpy. Happy mom, happy kids, right?!

    • Melissa

      Definitely!

  • Lauren DiPego Plotkin

    I love this! I always did fun little exercises with my daughter when she was a baby and we both had fun!

    • Melissa

      Yes, I think baby gets as much out of it as mom does!

  • Delia Cantoriu

    Yep! Working out with baby is super fun, once you decide to lift your lazy ass of the couch and actually start doing something. Love the tips!

    • Melissa

      haha TRUTH!

  • Because I Said So Baby

    Exercising while baby-wearing is SUCH a good workout!

    • Melissa

      Totally agree 🙂

  • Great ideas!! Finding ways to work out at home have really been game changing for me.

    • Monika

      Be creative and look for new ways of exercising at home! You can do leg lifts during cooking, cross the living room with lunge walk, think of window cleaning as an arm and shoulder exercise. The possibilities are limitless…and may be also the housework is more enjoyable if you look at it like a little workout! 🙂

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