Empowering Moms: The Top 5 Workouts for Moms with Babies

Empowering Moms: The Top 5 Workouts for Moms with Babies
Photo by Garrett Patz / Unsplash
The arrival of a new family member is a momentous occasion, but it often brings a shift in daily routines, especially for new moms. Staying active is crucial for physical and mental well-being.


This guide presents the top five workouts tailored for moms with babies, ensuring that fitness integrates seamlessly into the new routine.

Effective Workouts for Moms with Babies

Babywearing Workouts: Strengthening Bonds, Building Strength

  1. Mastering Babywearing: Learn to securely wear your baby during workouts to enhance bonding.
  2. Squats and Lunges: Engage in lower body exercises to target the glutes and legs while carrying your baby.
  3. Modified Push-Ups: Incorporate your baby as resistance for modified push-ups to tone arms and chest.
Mom hanging a blanket on the clothes line while wearing her toddler in a ring sling.
Photo by Laura Ohlman / Unsplash

Stroller Power Walks: Walking Towards Postpartum Wellness

  1. Selecting the Right Stroller: Tips for choosing a stroller suitable for brisk walks.
  2. Interval Training: Incorporate bursts of intensity for an effective cardiovascular workout.
  3. Core Engagement: Techniques to engage core muscles while pushing the stroller.
Photo by Steven Abraham / Unsplash

Mommy-and-Me Yoga: Finding Serenity with Baby

  1. Gentle Stretches: Practice yoga poses suitable for both mom and baby for enhanced flexibility.
  2. Breathing Techniques: Incorporate mindfulness and relaxation for stress relief.
  3. Bonding Through Touch: Use gentle massage techniques during the practice.
Mother Sunset
Photo by guille pozzi / Unsplash

Pilates for Postpartum Strength: Restoring Core Stability

  1. Pelvic Floor Exercises: Vital movements for rebuilding pelvic floor strength postpartum.
  2. Abdominal Rehab: Focus on safe and effective core exercises for moms.
  3. Resistance Bands: Utilize resistance bands to add intensity to Pilates routines.

Aqua Aerobics: Refreshing Workouts for Mom and Baby

  1. Choosing the Right Pool: Recommendations for finding baby-friendly swimming facilities.
  2. Supportive Buoyancy: Learn how water resistance aids in toning muscles without strain.
  3. Playful Interaction: Incorporate games and movements that engage your baby in the water.
Photo by Liana Mikah / Unsplash


Embracing motherhood doesn't mean putting fitness on hold. These tailored workouts prioritize your health and create cherished moments with your little one. With dedication and the right approach, moms can achieve postpartum wellness while nurturing their babies.


Is it safe to start these workouts shortly after giving birth?

It's crucial to consult your healthcare provider before beginning any postpartum fitness routine. Your provider can offer personalized guidance based on your recovery.

How can I find suitable strollers for power walks?

Look for strollers designed for jogging or brisk walking. They typically have larger, air-filled tires and suspension for smoother rides. Always consider your baby's comfort and safety when choosing a stroller.

Are Pilates workouts safe for postpartum moms with diastasis recti?

Pilates can be safe and beneficial for diastasis recti if you choose appropriate exercises and modifications. Consult with a fitness professional experienced in postpartum exercise for guidance.

Do I need to be a strong swimmer for Aqua Aerobics with my baby?

You don't need to be an expert swimmer, but it's important to be comfortable in the water. Always ensure the pool has proper safety measures in place, and consider taking a water safety class with your baby.

How can I manage these workouts if I have more than one child?

If you have multiple children, consider involving them in age-appropriate ways. Older siblings can join stroller walks or even participate in Mommy-and-Me Yoga. Be creative in incorporating family fitness.

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Note: Always consult a healthcare professional before starting any postpartum fitness regimen to ensure it aligns with your specific needs and recovery timeline.