Calling all supermoms! As a new mama, you are busy. So we created a fun workout you can fit into your busy schedule while bonding with your baby, too.
This super mom workout requires NO equipment other than a carpeted soft floor (or an exercise mat) and your baby! I even find that if my baby is in a cranky mood, starting a workout can be the very thing that cheers her up.
It’s truly a win-win situation when mommy gets to exercise her body while baby enjoys a fun ride! Before you start the super mom workout, here are a few things to keep in mind:
Looking for an easy way to get started working out?
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- When performing exercises where your baby needs to hold up their head, make sure they can comfortably do so on their own or that you can safely support them when needed.
- Before starting any workout or exercise, check with your doctor to make sure you’re fully healed. Mommy and baby safety first!
Supermom Workout
- This super mom workout is divided into 2 parts: standing and seated exercises.
- Perform standing exercise circuit 3X.
- Rest 1-2 minutes before starting seated exercises.
- Perform seated exercises circuit 3X.
- For all exercises, rest 30 seconds in between or as long as you and baby need.
If baby gets fussy, take a break to calm them down and resume the super mom workout whenever you can.
Remember to relax and have fun with this! There are no strict rules when exercising with your baby. Just be safe and have fun.
Standing Exercises
Babyweight Squats | 12 reps
Squats are an excellent exercise to do with baby! They’re a great way to re-energize your lower half and get back into the groove of things.
Hold baby’s thighs, using an overhand grip, with your arms in front, so that baby’s back is against your belly. Make sure you have a secure hold. If you don’t feel comfortable holding baby this way, you can hug baby to your chest.
Stand with your feet shoulder-width apart, toes pointed slightly outward. Sit back and down, as if seating yourself into a chair. Make sure the pressure of your body weight is distributed throughout your feet and in the heels.
Arch your lower back and stick your booty out.
As you stand up, flex your butt and legs, pressing your heels into the ground and focusing on your inner thigh and butt muscles.
Repeat using slow, controlled movements. Exhale each time you stand and inhale as you lower.
Rotating Baby Lunge Dips | 3 reps per side
Core and booty work all wrapped into one. This move creates a fun ride for baby too!
Stand with your feet wide apart, left leg in front and right extended back behind you. Hold baby facing away from you with your hands just under baby’s arms, wrapping your fingers around baby’s rib cage.
Lift baby up so that baby’s chest is the same height as your shoulders. Lunge down so that your back knee almost touches the ground, and at the same time lower baby down and rotate your core to the left so baby is now positioned just outside of your left hip.
Both of your shoulders should be facing the left side, but your hips are still facing front. Do not allow your hips or legs to twist. Lift back up, raising baby back up towards chest.
Exhale as you stand and lift baby, and inhale as you lower and twist. Repeat 3 times on the left, using slow, controlled movements; then carefully switch legs and repeat on the right.
Baby Cuddle Good Mornings | 10 reps
This move works your glutes, hamstrings and lower back. It’s also super adorable and your baby will love it!
Start by standing upright and cuddling baby into your chest. Hug tight, making sure you are supporting baby’s head and neck with one arm, and baby’s bum and legs with your other arm. Your feet should be about shoulder-width apart and your knees straight.
Hinge at your hips, keep your back as straight as possible, and bend forward until your upper body is parallel to the floor. Make sure that there is no rounding of your lower back.
Pause once you feel a good stretch in your hamstrings, then slowly rise back up to standing, flex your butt and legs, and repeat.
Exhale each time you stand, and inhale each time you bend forward.
Seated Exercises
Baby Russian Twists | 10 reps, alternating sides
Another super fun ride for baby. Feel free to make funny faces while you do these to entertain your baby even more!
Sit on the ground and hold baby facing towards you, with your hands under her arms. Lean back about 45 degrees and lift your legs off the ground so they form a tabletop position (shins parallel to the ground). Flex your abs, slightly rounding your lower back, but keep your chest lifted.
Extend baby away from you so that your arms are almost straight but still slightly bent, and rotate towards one side. Gently touch baby’s toes to the ground and then lift baby back up towards the center. Next rotate towards the other side and then back to center; continue to alternate sides for the entire set.
Tip: To make this move easier, place your feet on the ground for a modified version.
Exhale as you twist and lower baby down towards the side, and inhale as you bring baby back to center.
Babyweight Bridge Hip Thrusts | 12 reps
If you concentrate on your muscles, you can get a serious booty workout while also making your baby laugh!
Lay on your back with your feet planted on the floor about 6 inches from your butt. Place baby on your hips, either facing you or facing to one side.
Hold onto baby with both of your hands and press your hips straight up until your body forms a straight line from your shoulders to your knees.
Squeeze your butt muscles as hard as you can while exhaling all the air out of your lungs. Hold that squeeze for 3 seconds, focusing on contracting the muscles. Slowly lower down, inhale and repeat.
Donkey Kicks | 10 reps per side
Donkey kicks are an easy exercise to do while baby stays close and enjoys some tummy time.
Start in an all-fours position with baby in a tummy-time position next to you.
Place hands shoulder-width apart and knees hip-distance apart. Shifting your weight over to the right, pick up your left knee and kick up with your heel towards the ceiling, maintaining that 90-degree bend in the knee. Focus on hinging only at the hip joint while stabilizing your knee joint.
Hold at the top of the kick for 1 second, contract your glute muscles as hard as you can, and then slowly lower the knee to the ground. Repeat all reps on one side, then switch.
Congratulations on working out as a new mommy!
You’re setting a great example for your kids as well as improving your own fitness.
Remember you are welcome to take a break any time baby needs to. Don’t force it, have patience and make it fun!
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