Once your baby is strong enough that they can support their own head, you can start to incorporate them into some of your daily movements- which is great for bonding.  Here are 4 mommy and me exercises where you can involve your little one!

Some notes on baby safety:

  • Keep hold of your baby, with both hands, through the entirety of each exercise.
  • When performing exercises where your baby must hold his head up on his own, be sure they can hold it without any discomfort.

Here are 4 mommy and me exercises to try:


Lie on your back and bend knees to chest.

Place baby on lower legs (shins) and pretend to give him or her an airplane ride.

Never release grasp of your baby.


Lift the baby up over your head.

Hold at about shoulder level and slightly in front of your head.



In a seated position sit your baby just above your knees with your legs extended flat on the ground.

slide your feet up towards your body holding on to your baby, with their weight resting on your legs.

Hold for 1-3 seconds then slide back to start.


Start on your back with your feet shoulder width apart and your knees bent.

Bridge up holding your baby on your belly, with your hips extending upwards as high as you can, and contracting the glutes at the top.

Hold position for 1-3 seconds, lower your body back down to the starting position and repeat.

It’s so important to schedule time for activity. Exercise with a friend to stay motivated, include your baby in a carrier or on a mat, or take them out in a stroller.  Whichever way you do it, it’s great bonding time and benefits you so much as well.

Exercise after pregnancy might not be easy — but it can do wonders for your well-being, as well as giving you the needed energy to care for your baby.

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