10-Minute Beginner’s Workout: Perfect Postpartum Exercises for Moms and Babies — No Equipment Necessary!

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At the beginning of the New Year, I shared some great indoor workouts that my friend Kendra uses to stay in shape, even with a young child (find them here and here). Well, I did those workouts and you know what? They are effective, but HARD! With a baby that was only about 6 weeks old, my body wasn’t quite ready for all of that work. My muscles were sore, and I was having trouble finding the time to squeeze in the workouts. After all, when my infant was napping, my older two boys usually needed my attention. And when my older boys were napping, my baby usually needed my attention.

10 Minute Beginner’s Workout

Especially as a newborn, Spence was always happiest when I was either holding him in my arms or wearing him on my chest (in either a Baby Bjorn, a Maya sling, or a Moby Wrap). If I was moving around and he was in a carrier, he instantly fell asleep. The only problem was that I couldn’t find exercise routines that were easy to do with a baby (they all seem to require bending over, lying down, or jumping around).

I developed this exercise routine out of necessity, and it has become one of my favorite go-to workouts. It’s fast, it targets my whole body, it combines some strength training and some cardio, and I can do it with my baby. I find that the Baby Bjorn feels most secure when I’m moving around a lot, so that’s my carrier of choice for something active like this

Not only does this quick workout fit into my limited free time, but it also makes Spence very happy! And a happy baby, plus a stronger, healthier body, makes me happy. Added bonus? I can do the exercises in my regular clothes and without a sports bra – one less hassle to worry about!

10-Minute Beginner’s Workout – Perfect Postpartum Exercises for Moms and Babies – No Equipment Necessary

Perform each exercise for 1 minute and then move on to the next. Repeat the circuit if you have time and if your baby is happy!

1. March in Place

2. Arm Circles in Forward Direction (put your arms straight out to the side so that you look like a “T” and move them in tight circles in the forward direction)


3. Side Steps (get low and move as quickly as you can from side to side)

4. Arm Circles in Backward Direction (see explanation and photo in #2 above, just move arms in opposite direction)

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