Exercises with Baby: Fun Workouts You Can Do Together

Your baby can be your workout partner. Interactive exercises turn playtime into fitness time, strengthening your bond while you get stronger. These exercises work for different ages and stages, from tummy time to toddlerhood.

Safety Guidelines

Age Considerations

0-3 months: Very gentle, supported movements only 3-6 months: Can add more movement, baby has head control 6-12 months: More interactive, baby can sit 1-2 years: Active play, toddler as resistance

Safety Rules

• Support baby's head until they have full control
• Secure grip at all times
• Avoid jostling newborns
• Stop if baby seems uncomfortable
• Never toss baby in air
• Stay low to the ground
• Clear safe space around you

Baby on Chest/Tummy Exercises

Chest Press Baby

Ages: 3+ months with head control

1. Lie on back, baby on your chest
2. Hold baby securely at sides
3. Press baby up toward ceiling
4. Lower back to chest
5. 3 x 10 reps

Tummy Time Together

Ages: From birth

1. Lie on your back
2. Place baby on your chest/tummy
3. Talk to baby while doing:
   • Glute bridges
   • Leg lifts
   • Neck lifts
4. Baby practices head control

Baby Airplane

Ages: 4+ months with head control

1. Lie on back
2. Hold baby at hips
3. Lift baby up, balancing on your shins or hands
4. "Fly" baby gently
5. Hold 10-20 seconds, repeat 3-5 times

Core benefit: Major ab workout while baby laughs

Floor Exercises

Peek-a-Boo Plank

Ages: Any

1. Plank position over baby
2. Lower face toward baby (push-up down)
3. Say "peek-a-boo!"
4. Push back up
5. 3 x 10 reps

Baby Bridge

Ages: 3+ months

1. Lie on back, knees bent
2. Place baby on your pelvis/lower tummy
3. Hold baby securely
4. Lift hips into bridge
5. Lower and repeat
6. 3 x 15 reps

Roll and Reach

Ages: 3+ months

1. Lie on back, baby beside you
2. Core engaged, reach toward baby
3. Return to center
4. Switch sides
5. 3 x 10 each side

Sitting Exercises

Seated Baby Lifts

Ages: 3+ months

1. Sit cross-legged or on chair
2. Hold baby facing you
3. Lift baby up and down
4. 3 x 10 reps

Row Your Baby

Ages: 4+ months

1. Sit facing baby (baby in bouncer or supported)
2. Sing "Row, Row, Row Your Boat"
3. Rock forward and back
4. Great core workout

Seated Russian Twists

Ages: 5+ months (baby held securely)

1. Sit, knees bent, lean back slightly
2. Hold baby facing you
3. Twist gently side to side
4. 3 x 20 total
5. Baby enjoys the movement

Standing Exercises

Squat and Kiss

Ages: Any

1. Hold baby facing you at chest
2. Squat down
3. Kiss baby at bottom
4. Stand back up
5. 3 x 15 reps

Baby Curl

Ages: 3+ months

1. Hold baby facing you, arms extended
2. Curl baby toward chest
3. Lower back to starting position
4. 3 x 12 reps

Lunge and Lift

Ages: 3+ months

1. Hold baby at chest
2. Lunge forward
3. At bottom, lift baby up
4. Lower baby, push back to standing
5. 3 x 10 each leg

Dancing with Baby

Ages: Any

1. Hold baby securely
2. Put on music
3. Dance, sway, move
4. Vary speeds and movements
5. Fun for both of you!

Toddler Exercises

When baby becomes mobile:

Toddler Squats

1. Toddler holds your hands
2. Squat together
3. They love copying you
4. 3 x 10 reps

Chase Games

• Crawling races
• Walking chase
• Hide and seek (cardio!)

Toddler on Back

Ages: 18+ months (if they'll stay)

1. Get on hands and knees
2. Toddler sits on your back
3. Do cat-cow or bird-dog
4. They ride along!

Tunnel Crawl

1. Hold plank or downward dog
2. Toddler crawls under you
3. Hold while they go through
4. Repeat several times

Freeze Dance

1. Put on music
2. Dance together
3. When music stops, freeze
4. Great for everyone!

Interactive Games That Are Exercise

Airplane Rides

Core workout for you, fun for baby:

1. Lie on back
2. Baby on your shins
3. Hold hands
4. Rock and "fly"

Horsey Rides

1. On hands and knees
2. Toddler rides on back
3. Crawl around
4. Great for core and arms

Ball Games

• Rolling ball back and forth
• Kicking (older toddlers)
• Throwing (soft balls)

Copy Cat

Toddlers love copying:

• Jumping jacks
• Stretching
• Funny movements
• Dancing

Sample Workouts

15-Minute Baby Workout (3-6 months)

1. Tummy time together: 3 minutes
2. Baby chest press: 10 reps
3. Baby bridge: 15 reps
4. Peek-a-boo plank: 10 reps
5. Baby airplane: 3 holds
6. Squat and kiss: 10 reps
7. Baby curl: 10 reps
8. Dancing: 2 minutes

15-Minute Toddler Workout

1. Freeze dance: 3 minutes
2. Squat together: 10 reps
3. Tunnel crawl: 5 times
4. Chase game: 2 minutes
5. Horsey rides: 1 minute
6. Jumping together: 1 minute
7. Copy cat stretches: 2 minutes
8. Calm dancing: 2 minutes

Making It Work

Timing

• When baby is rested and fed
• Happy alert times
• Before nap (tires them out!)
• Consistent time helps

Engagement

• Eye contact
• Silly sounds
• Smiling and laughing
• Narrate what you're doing
• Sing songs

Flexibility

• Stop when baby is done
• Shorter is fine
• Any movement counts
• Don't stress about completing workout

Benefits Beyond Fitness

For you:

• Exercise despite time constraints
• Mood boost
• Physical recovery
• Break from other demands

For baby:

• Bonding time
• Physical development
• Vestibular stimulation
• Learning about movement
• Fun with parent!

The Bottom Line

Exercising with baby solves the "no time" problem while creating special bonding moments. Start gentle, prioritize safety, and follow baby's cues. The giggles are a bonus to your workout.