Finding time for fitness when you have a baby can feel like a near-impossible task. Between sleepless nights, nappy changes, feeds, and everything in between, it’s easy to push your own wellbeing to the bottom of the priority list.

But moving your body doesn’t need to mean separate time away from your little one. In fact, with a little creativity, your baby can become part of the fun — helping you build strength, boost energy, and create healthy habits together.

Here are ten simple and sustainable ways to weave exercise into your everyday routine while bonding with your baby.

Go for a pram walk with purpose

Walking is one of the most underrated forms of exercise. Not only is it great for cardiovascular health and mental wellbeing, but pushing the pram adds resistance that gently challenges your core and upper body.

Try brisk walks, include a few hills if you can, and if you’re using a baby carrier you can swing your arms when it’s safe to do so. It’s a great way to get fresh air and clear your head, too.

Baby-wearing workouts

Using a baby carrier can free up your hands and let you move more freely. Simple bodyweight exercises like squats, lunges, calf raises and gentle step-ups become more effective with the added baby weight.

Make sure your baby’s head and neck are supported, and avoid jumping or fast movements to keep it safe.

Dance it out

Put on your favourite playlist and have a dance party. Holding your baby close or wearing them in a sling or carrier can add to the fun. Dancing helps lift your mood, gets your heart rate up, and works your whole body.

Bonus: babies love rhythm and movement, so they’ll likely enjoy it as much as you.

Tummy time for baby, plank time for you

While your baby enjoys their tummy time on a mat, get down on the floor and join them with some planks, press-ups (on knees or toes), or bird-dog exercises (make sure you’ve been checked for diastasis recti prior to returning to exercise postpartum and that you know how to activate your core correctly with your breath before you start increasing intra-abdominal pressure during your workouts).

You can chat to them and pull faces while working your core and upper body — double win.

Stroller strength circuit

At the park? Use your pram for a mini strength circuit. Try standing push-ups elevated against a picnic table or tree, walking lunges while pushing the pram, and tricep dips on a nearby bench. These short bursts of movement add up over the week and help build muscular endurance.

Yoga with baby

There are plenty of yoga flows designed for postnatal bodies that can be done alongside your baby. Lay baby on a blanket and move through stretches, mindful breathing and gentle poses. Some postures, like cat-cow or downward dog, give baby a great view (perfect for connecting with your little one!) and you’ll also get some feel-good movement and mobility work done.

Baby bench workouts

Use a sturdy bench or low wall for elevated movements like step-ups, incline press-ups, or seated squats with baby in your arms.

These are great for building leg and upper body strength with the support of stable surfaces, especially as you regain core control and coordination.

Use baby as your weight

No dumbbells? No problem. Babies grow fast — and they make the cutest weights. Safely incorporate them into exercises like overhead presses (only if baby enjoys being lifted), or lying chest presses. Just ensure they’re secure and engaged with you, and that you never do movements that feel unstable.

Breathe and stretch together

Sometimes the most impactful exercises aren’t intense. Take time for slow stretches, breathwork or guided relaxation while your baby naps beside you or lies on your chest. These practices support recovery, reduce stress, and can help you reconnect with your body without needing to break a sweat – perfect for those days when you’re feeling low on energy or have had a night of frequent wake-ups!

Make it playful

The more enjoyable movement is, the more likely it is to become a sustainable habit. Turn squats into peek-a-boo, push-ups into kisses, and lunges into funny faces. These moments not only count as exercise but also nurture the bond between you and your baby — a gentle reminder that health isn’t just about fitness, but connection too.

To sum up

Incorporating your baby into your workouts doesn’t need to be complicated. With a little imagination and flexibility, movement can become a shared experience — one that supports your physical health, lifts your mood, and weaves wellbeing into your daily life.

Progress doesn’t have to look like long gym sessions or intense sweat-fests. Sometimes it’s just about showing up, moving with love, connecting with your baby and laughing along the way.

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