BYOB – Exercises for New Moms by Stephanie Nickel

0 Flares 0 Flares ×

BYOB (Bring your own baby) Exercises for New Moms

by Stephanie Nickel

Baby against blue sky

Baby against blue sky by Vera Kratochvil

I was thrilled when Kimberley asked me to be a regular guest. Thanks so much, my friend.

In this, my first post, I would like to encourage new moms who have clearance from their midwife or doctor to resume exercise—and those who will have the green light soon.

Exercise? Are you kidding me? When am I supposed to have the time?

The good news . . . The following exercises can be done when your wee one is awake. I know how important it is for you to rest when you can, and when your munchkin is napping, it’s great if you can do the same.

Don’t be fooled by the title of this post. I’m not suggesting you take up drinking—though, at times, it may be tempting. BYOB stands for “bring your own baby.”

The following exercises can be a bonding time for you and your little one. Just make sure she can hold her head up.

Of course, walking is great. The fresh air and sunshine will do you both good. And for you super ambitious types, there are those nifty jogging strollers. (This girl, however, does not run.)

Activities that raise your heart rate, like walking and running, are important for your cardiovascular system, but it’s vital to also include regular resistance training.

The following six exercises can be done with Baby

—or hand weights, if your little man is content to look on.

Begin by doing each exercise 12 times if you’re able. Work up to two or three sets of 12.

Kiss the Baby Push-ups

This exercise is best done when your baby is super content. Lay her on her back on the floor. Straddle her on hands and knees. Walk knees back—unless you’re adept at doing push-ups. In that case, you can come up on your toes. Lower your body toward Baby and give her a kiss. Straighten arms and return to initial position.

Little One Lunges

This is great for those snuggly types. Hold Little One close. Take a step forward. Keep your feet parallel. Drop the back knee toward the floor. Stop when your knee is a few inches above the floor. Be sure your front knee doesn’t jut out over the toes. Return to standing position. Repeat 12 times on first side before stepping forward with the opposite leg and repeating.

Sweetie Pie Squats

You can hold your sweetie pie close (if balance doesn’t become a problem) or slightly in front of you. To maximize the benefits and work your inner thighs as well as your hamstrings and quads, take a wide stance and turn your toes out slightly. Without bringing your knees over your toes, sit back. Come down only as far as you are comfortable. Push into your heels and return to standing position.

Baby Bicep Curls

Hold Baby in front of you. Drop and straighten your arms as much as possible. Keep your upper arms by your sides, your elbows next to your hips. Bend at the elbows and bring your baby toward your face.

Darling Dips

Time to work your triceps. Sit on the floor, feet flat and knees bent. Seat Darling on your tummy, back against your legs. Place your hands on the floor, fingers pointed at heels. Straighten arms and come up on hands and feet. Dip down until backside just grazes the floor.

Cherub Chest Presses

I’ve found this is many cherubs’ favourite. Lie on your back, knees bent, feet flat on floor. Lie Cherub facedown on your chest, holding him with both hands. Press him straight above your chest.

Do you have any exercises you do with your new baby that you can share?


Stephanie Nickel


Stephanie Nickel, CLD, PTS is a freelance writer and editor, a labour doula, and a personal trainer.

You can read about her eclectic interests and visit her website for more information.


0 Flares Twitter 0 Facebook 0 LinkedIn 0 Pin It Share 0 Email -- Google+ 0 0 Flares ×

3 thoughts on “BYOB – Exercises for New Moms by Stephanie Nickel

  1. Thank you again for the privilege of joining you on your blog, Kimberley.

    I hope the new moms who read this will enjoy exercising with their wee ones.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.