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As mums we all have those days where we really want to work out but our babies decide otherwise. So here is something you can do to integrate them into your workout. I call it the Clingy Baby Workout.  These exercises can all be done while comforting your baby and can even be done while playing, singing or kissing them along the way. You may not need a Personal Trainer but I am here to support you to keep fit at home too.

The Clingy Baby Workout

  • Squats:

In this exercise you carry your baby in a supported position as you would in a baby carrier with their head and hips supported. Stand with feet hip width apart and slowly lower into a seated position while keeping your chest and head up. Once you are at parallel, return to the standing position.

Tip:  Breathing is an important part of completing these exercises. Aim to breathe in on the easy part and breathe out during the work part. Eg. in a squat, you breathe in on the way down and out on the way up. As a bonus pelvic floor workout, lift your pelvic floor as your breathe out on your way up.

  • Lunges

Hold your baby in the same position as above. Stand with feet hip width apart again. Slowly step backwards and lower into the lunge position. You want to step back far enough so that both knees reach a 90 degree angle. Push through the heel of your front foot and return to standing.

Modification: If you are unsteady in the lunge position, step back into your lunge and complete all reps on one leg before changing sides.

  • Standing Heel Slides

Stand with feet narrow and underneath hips. Squat down to about half the depth of a normal squat. From here, slide your heel out straight to the side and return to the middle before swapping legs. Your baby is held in the same position as above.

  • Sumo Squat Holds

Stand with feet wide, turned out to 45 degrees. Lower down to your 90 degree squat position but this is a wide legged stance. Focus on keeping your knees over your toes and not letting them turn in. Hold at the bottom for 30 seconds and return to standing. Keep your chest and head up through this exercise and support your baby throughout.

Modification: If you feel pressure in your pelvic floor when you complete this exercise, bring your legs closer together and avoid going too low. Work within your comfort levels and listen to your body.

  • Push Ups

Lay your baby onto a towel or mat. Come over top of him/her in the push up position. This can be on your knees or toes depending on your fitness level. From this position you can entertain your baby with silly faces or as you lower into your pushup, give your baby a big kiss.

Modification: If you are a new mum and your core and pelvic floor are still recovering, complete your push ups in an incline position, meaning you place your hands on a chair or bench to complete the exercise. This will take pressure of the muscles recovering from pregnancy.

  • Glute Bridges

Lying on your back with your baby on your chest if they are big enough or sitting on the ground above your head if they are able to sit. Hold their hands to keep them sitting up. Keep your feet under your knees and push your hips up to the bridge position. Squeeze your glutes and push through your heels. This is a great exercise for your glutes and if you have them sitting above you, be careful of drool in the face.

  • Alternate Leg Raises

Lying on your back. Bend both knees to 90 degres with feet off the ground. Slowly lower one leg to the ground while straightening. Hold just above the ground once straight, slowly return it to the bent position. Repeat on the other side. Ensure that you don’t arch your lower back or twist your hips. This is a core stability exercise and is to be completed slowly and controlled. In this exercise your baby can be placed on your stomach, resting against your bent knees. If this creates too much pressure, have them lie next to you on the mat.

Modification: If you are not able to hold both legs up at the same time, place heels on the ground. Complete each leg extension with the opposite foot on the ground.

How to put it into The Clingy Baby Workout: 


– 45 seconds work, 15 seconds rest, moving through the list of exercises.

– Repeat for 2-4 rounds depending on time, fitness level and baby’s mood.

  • Squats
  • Lunges
  • Standing Heel Slides
  • Sumo Squat Holds
  • Push Ups
  • Glute Bridges
  • Alternate Leg raises

Precautions: These exercises may not be suitable for small babies or those without the neck or back strength to sit up. Ensure all movements are completed in a smooth and flowing manner. This is to ensure you do  not jolt your young baby’s head or neck. Keep your baby in a supported position throughout the workout.

Give our clingy baby workout a try and let us know how you like it. If you have any questions about the clingy baby workout, please Contact Us. For a fun, child friendly workout that’s safe for new mums, join our Mums & Bubs Fitness Classes on Tuesday and Thursday mornings at 9:30am. Book Online for your Free Trial Class.