Guide to At-Home Workouts for Postpartum Moms (With Your Baby!)

Welcoming a new baby into your life is one of the most joyful—and physically demanding—experiences you’ll ever go through. After pregnancy and childbirth, many moms are eager to feel strong and energetic again, but the idea of squeezing in a workout can feel downright impossible when your hands (and arms!) are always full.

The good news? You don’t have to carve out solo gym time or hire a babysitter to get your body moving again. You can actually work out with your baby, right in the comfort of your own home (and neighborhood), creating a fun bonding experience and building back your strength.

This ultimate guide is here to help you ease back into fitness with safe, effective, and realistic workouts you can do as a new mom—many of which incorporate your baby or stroller. Let’s dive into some mom-approved movement that works with your lifestyle and honors your healing body.

First Things First: A Gentle Reminder

Before starting any postpartum exercise routine, always check with your healthcare provider to make sure your body is ready, especially if you had a C-section or experienced complications. Your pelvic floor and abdominal muscles need time to recover, and every postpartum journey is different.

When you do begin moving again, go slowly. Start with breathing exercises and core reconnection, and listen to your body above all else. The goal is to feel better, not to try and lose a dramatic amount of weight right out the gate.

Pelvic Floor and Core Reconnection Exercises

After pregnancy, your core and pelvic floor need focused attention. These muscles have gone through a lot and are the foundation for every movement you’ll do from here on out. Here are a few gentle but powerful exercises to begin your fitness journey.

Diaphragmatic Breathing

This is the foundation for all postpartum recovery.

How to do it:

• Sit or lie down comfortably with one hand on your chest and the other on your belly.
• Inhale through your nose, allowing your belly to rise (not your chest).
• Exhale slowly through your mouth, feeling your belly fall and engaging your deep core muscles gently.

Why it helps: It improves circulation, lowers stress, and reconnects you with your core.

Pelvic Floor Activations (aka Kegels)

These help rebuild strength and control in your pelvic muscles.

How to do kegels:

• Imagine stopping the flow of urine or lifting a blueberry with your vaginal muscles.
• Gently lift and hold for 3–5 seconds, then release for 3–5 seconds.
• Do 10 repetitions, a few times a day.

Pro tip: Try these while feeding your baby or rocking them to sleep!

Supine Marching

Great for reactivating your deep core muscles.

How to do it:

• Lie on your back with knees bent and feet flat on the floor.
• Engage your core and lift one leg to tabletop.
• Lower it down with control and switch legs.
• Repeat for 10–12 reps per leg.

Baby Carrier Workouts (Yes, Your Baby Is the Weight!)

Wearing your baby in a wrap or carrier allows you to move hands-free while giving your baby snuggles and security. Bonus: the extra weight provides built-in resistance for strength training.

Babywearing Squats

How to do it:

• Stand with feet shoulder-width apart.
• Lower into a squat while keeping your chest lifted.
• Press through your heels to stand up.
• Do 2–3 sets of 10–15 reps.

Baby Lunges

How to do it:

• Step one foot forward and lower into a lunge.
• Keep your front knee over your ankle and your torso upright.
• Return to standing and switch legs.
• Repeat for 8–10 reps per leg.

Standing Calf Raises

How to do it:

• Hold onto a chair or countertop for balance.
• Rise up onto your toes, then lower slowly.
• Repeat for 15–20 reps.

Baby Bounce Cardio

Put on fun music and bounce gently or march in place with your baby in a carrier. It’s surprisingly effective and helps with fussy moments too!

Stroller Workouts for Walks Around the Block

Walks are often a lifeline for new moms—fresh air, movement, and a change of scenery can do wonders. With a little intention, stroller walks can also double as workouts.

Power Walk Intervals

Alternate between a slow, steady walk and a brisk walk for 30-second to 1-minute intervals. This builds cardio endurance safely.

Walking Lunges (Stroller Style)

• On a wide sidewalk or quiet street, hold the stroller with both hands.
• Step forward into a lunge, keeping your torso upright and your knees aligned.
• Push through the heel to return to standing and switch legs.
• Do 10–12 reps per leg.

Stroller Push and Pulls

• While stopped, step back a few feet and gently push the stroller forward, then pull it back toward you.
• This works your arms and engages your core.

Add Some Park Bench Moves:

• Tricep dips
• Incline pushups
• Step-ups

These simple moves can transform your walk into a full-body circuit workout—no gym required!

Baby-and-Me Strength Exercises

No need for dumbbells—you’ve got the cutest little weight right there with you! Here are a few moves to build strength and giggles at the same time.

Baby Chest Press

• Lie on your back (or incline on a pillow if needed).
• Hold your baby securely at your chest.
• Press them up slowly and bring them back down for a snuggle.
• Repeat for 10–12 reps.

Baby Squat + Overhead Press

• Hold your baby close while doing a squat.
• At the top, lift your baby overhead and bring them back down gently.
• Do 10 reps.

Peekaboo Plank

• Get into a forearm or high plank position.
• Set your baby on a mat under you.
• Hold your plank and say “peekaboo!” as you look down and smile.
• Hold for 10–30 seconds, or longer as strength builds.

Tummy Time Push-Ups

• Place your baby on a play mat for tummy time.
• Get into push-up position and lower yourself down to give kisses.
• Do as many reps as you can with good form.

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YouTube Channels With Postpartum-Friendly Workouts

If you’re craving variety or need someone to guide you, YouTube has tons of fantastic free content. Here are a few of the best postpartum channels:

BodyFit by Amy – Postnatal Series

Amy is a certified personal trainer and mom, and her postnatal workouts are gentle, effective, and easy to follow at home.

GlowBodyPT – Postpartum Plan

Ashley is a military wife and mom of three who offers structured 28-day plans specifically for rebuilding strength postpartum.

Fit with Sally – Babywearing Postpartum Workout 25 MIN (Exercise With Baby At Home)

Fun, short workouts you can do with your baby in a carrier. Great for getting your heart rate up with zero equipment.

We Are Lindywell – 15 Minute Pilates for Your Pelvic Floor

Pilates is one of the most powerful ways to support your pelvic floor! It helps you tap into the deeper work your pelvic floor truly needs—building strength while also improving your ability to relax and release those muscles. You’re going to love how quick and effective this workout is!

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Best Postpartum Fitness Apps for Moms

If you love structure but don’t have the time (or brain space) to plan out your workouts, postpartum-friendly apps can take the guesswork out of it. The best part? Many of these apps are designed with real moms in mind—short sessions, safe movements, and even baby-friendly routines you can do in your living room.

Here are some of the top-rated fitness apps that cater to postpartum recovery and make working out at home with your baby totally doable.

Mutu System

Best for: Pelvic floor + core recovery
Mutu is the gold standard for healing your core and pelvic floor after birth. The app offers short, guided workouts that focus on restoring alignment, reducing diastasis recti, and strengthening deep muscles—all with baby-safe movements.

What moms love:

• Clear, medically backed instruction
• Non-intimidating pace
• You can do it while your baby naps or plays beside you

The Bloom Method

Best for: Functional strength + breath work
Created by a pre- and postnatal fitness coach, this app includes postpartum core rehab, babywearing workouts, breathwork, and strength circuits. The workouts are tailored to how your body feels each day—super gentle or sweaty and strong.

Cool features:

• Diastasis-safe exercises
• Partner workouts
• Postpartum breathing tutorials

Juna Moms

Best for: Pregnancy-to-postpartum transition
Juna offers strength training, mobility, pelvic floor exercises, and even nutrition tips. Workouts are short and efficient (many under 20 minutes), so you can squeeze them in during a nap or tummy time.

Why it works:

• Designed by experts
• Includes postpartum meal ideas and hydration tracking
• Baby-friendly cues for bonding during movement

Sweat (PWR Postpartum Program) by Kayla Itsines

Best for: Getting back into strength training
Fitness influencer Kayla Itsines created a special postnatal version of her famous PWR workouts. It focuses on regaining strength with a slow and safe approach. The app offers progressive phases to match your recovery.

Features moms rave about:

• Structured plan from weeks 1 to 24 postpartum
• Follow-along videos
• Beautiful, user-friendly interface

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Postpartum-Friendly Stretching (You Need This!)

Stretching is often overlooked, but it can relieve tension from nursing, baby carrying, and sleepless nights. Here’s a simple routine that feels amazing:

Cat-Cow Stretch

• Get on hands and knees.
• Inhale, arch your back, and lift your head (cow).
• Exhale, round your spine and tuck your chin (cat).
• Repeat for 1–2 minutes.

Child’s Pose

• Kneel on the floor, big toes touching.
• Spread your knees wide and fold forward, reaching your arms out.
• Rest your forehead down and breathe deeply.

Shoulder Rolls and Neck Circles

Release the tightness that builds up from feeding and holding baby.

Reclining Butterfly

• Lie on your back.
• Bring soles of your feet together and let your knees drop open.
• Place a pillow under each knee for support.

These stretches can be done while your baby naps beside you or even while lying next to them on the floor.

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Sample Weekly Workout Schedule for Postpartum Moms

Here’s a realistic, flexible weekly plan that builds in rest, bonding, and variety:

Monday

• Diaphragmatic breathing
• Babywearing walk + stroller lunges

Tuesday

• YouTube video (10–15 min strength training)
• Pelvic floor + core work

Wednesday

• Rest or gentle yoga/stretching with baby on mat

Thursday

• Baby-and-me strength circuit
• Walk around the neighborhood

Friday

• YouTube cardio dance or babywearing cardio
• Diaphragmatic breathing

Saturday

• Stroller workout in the park + playground moves

Sunday

• Stretching and mindfulness
• Baby massage or snuggle time

Remember: consistency > intensity. Five minutes a day is still movement. Celebrate each win, no matter how small.

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Tips for Working Out With a Baby

Working out with a baby isn’t about perfection—it’s about presence, patience, and creativity. Here are a few tips to help make it work.

Be Flexible

Naps, feedings, and moods change constantly. Do what you can, when you can.

Keep Baby Safe

Always support baby’s head and neck. Don’t use baby as a weight until they have proper head control (usually around 3–4 months), unless they are properly bundled in a wrap or carrier.

Play Music

Babies love rhythm and tunes. Dance breaks count as workouts!

Set Realistic Goals

Aim for 2–4 days of movement a week, even if it’s only 20 minutes.

Hydrate and Fuel

Your body is still recovering and possibly breastfeeding. Keep snacks and water nearby.

Final Thoughts: Movement Is Self-Care

Mama, your body has done something miraculous. Postpartum fitness isn’t about “bouncing back.” It’s about moving forward with strength, love, and grace.

These workouts aren’t just for building muscle or losing baby weight. They’re for energy, sanity, mental health, and joy. They’re about reconnecting with your body, one squat or stroller walk at a time.

So unroll that mat, lace up your shoes, scoop up that sweet baby—and start moving in ways that feel good.

You’ve got this.