Mommy & Me: 5 Baby Moves that Build Strength

A Short & Sweet Mommy & Baby Workout You’ll Actually Do at Home

I never realized how HEAVY babies are. Like…girl. Who knew this milk diet would turn you into a little tank. And because of your heftiness, I can thus use you as my compact weight & workout baby buddy! These mommy & me exercises (i.e. mommy & baby workout) are fun for baby, strengthening for mama, and easy to do at home if you have 10 to 15 minutes.

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Mommy & Me: 6 Baby Moves that Build Strength

Mommy & Baby Downdog Rollouts = Strengthen Belly & Shoulders

• Put baby on soft surface or yoga mat 😀
• Start in downward facing dog — hands shoulder-width distance apart, feet about hips-width distance
• Big bend in knees is great if hamstrings are tight or low back needs some love; send chest toward thighs
• Inhale, exhale, then inhale roll out to a high plank over baby, vertebra by vertebra
• In high plank, lift through armpits, strong through legs; slightly dome across the shoulder-girdle and activate belly, belly button toward spine
• Take a deep breath in, then exhale roll back to downdog, dropping the head last
• 5 – 10 reps
• 2 to 3 sets!

Mommy & Baby Cheetah Press Wrist Taps = Strengthen Belly & Shoulders

• Start in downdog
• Then inhale right leg high to find three-legged dog; exhale pause there
• Take another deep breath in & lift leg a tiny bit higher, then exhale — in one somewhat fluid motion (LOL) — and draw knee toward right elbow, drop tit down to right wrist, cross OVER baby toward left wrist, then back up the elevator to left elbow…
• THEN inhale and reach right leg back up high
• 5 to 7 reps on right, then repeat same number on left
• 2 to 3 sets

Mommy & Me Knee Pushups = Strengthen Arms & Shoulders

• For this mommy & me exercise, start on all fours, over extra smiley baby
• Press palms and spread fingers wide
• Inhale shift forward and draw belly button toward spine
• Exhale lower to hover over baby in pushup position, elbows close to sides and chest forward, back of neck long
• Inhale press back up; exhale hover to pushup
• 10 – 15 reps
• 2 to 3 sets
• Want more strength? Lift your knees off the floor!

Shoulder Press the BABY = TONE ARMS, SHOULDERS, and BACK

• Stand on your knees or find a comfortable seat from which you’re balanced
• Hold baby facing you, hands under baby’s armpits so that baby’s head and neck are supported
• Take a deep breath in, exhale press baby up toward ceiling
• Inhale lower and keep elbows in close; exhale press her up
• 10 – 15 reps
• 2 sets

Mommy & Me Squats = STRENGTHEN BOOTY/LEGS & ARMS/SHOULDERS

• Hold baby facing you, hands under baby’s armpits so that baby’s head and neck are supported
• Stand with feet a little wider than hip’s width distance, toes slightly out
• Inhale, then exhale lower with baby to a squat like you’re going to sit in a chair: butt out, low-back lengthened, and chest lifted — weight BACK
• Inhale rise & gently squeeze your booty; exhale squat back down
• 15 – 20 reps
• 2 sets

All Together Now!

Mommy & Me Workout for the Win

When done altogether, these mommy & me exercises take less than 15 minutes, get to the whole body, and include baby. Check, check, check.

ALSO

Looking for ways to build strength into your run?

Check out this 10-minute workout that tones and strengthens mid-run.

Or wondering how to ease back into exercise postpartum?

Here’s how to exercise during the first six weeks postpartum.

Are these mommy & me exercises helpful and easy to do with baby at home? Please share!

How else do you incorporate baby into your workouts? Comment below!