Five postpartum exercises that you can do while holding your baby
Dr. Jenn, Owner of Root To Rise PT & Pelvic Health,, guiding a postpartum client on how to properly lift and squat with her baby.
Has fitting in exercise during those early days post-baby been more challenging than you anticipated? Have you tried to take some moments to your self and your baby won’t let you put them down? Maybe you feel guilty taking time away from your little one to work on your postpartum healing and self care?
We get it! Taking care of your little one takes A LOT and finding creative ways to support your postpartum recovery and strength can be really helpful for those days when you need to keep baby close.
Not only will holding your baby during workouts keep them happy and entertained, but as they grow, so will their weight. This is a great natural way to increase your strength! Your deep core and glutes are essential muscles to incorporate in postpartum training to support your posture, prepare for running or other high intensity workouts, and support your pelvic health!
Here are five exercises to target your deep core and glutes that you can do while holding your baby!
Squats and Lunges
These can be done with baby in a carrier or held against your chest. Many variations, can be completed. Start with a basic squat with knees hip distance apart. Ensure your knees track straight over your toes as you move. As this feels easy you may try putting most of your weight in one foot, and sliding the other foot back into a lunging motion. Incorporate deep core work into these movements with an exhale and imagine drawing your hip bones together as you stand.
Standing Alternating Marches
Stand with baby at chest. March one leg up as you exhale, and inhale and set it back down. Moving slowly with control. Alternate sides. As this becomes easy to control, try holding baby to one side of your body and continue to alternate sides.
Why we love these- working on your standing posture while maintaining neutral alignment of your pelvis and hips as you weight shift from one leg to the other challenges your core and prepares you for higher level activities such as running and hiking!
Reverse Mini Crunch
Sit on the floor with knees bent and baby held at chest. Slowly round back as you exhale and inhale as you come back to an upright position. Only go as far as your core feels stable. As this feels easy, you can hold in the rounded position and add rotation.
Why we love these- let’s face it, no matter how many times you might have been told to only roll to your side to get up and down from the floor- it’s not realistic functionally. This is a great way to practice moving from lying down to sitting up holding your baby in a mindful way!
Bridge Variations
Start with a basic bridge. Lay on your back with knees bent. Feet should be just close enough to your body that you could tap them with your fingertips. Place baby laying on your chest or sitting upright on your hips as they gain head and neck control. Use your glutes to push hips up toward the ceiling as you exhale, inhale and come back down. As this feels easy, you can hold in the bridge and exhale as you march one knee up 2-3 inches off of the ground and inhale and set it down. Alternate sides.
Why we love these- bridges are an easy and functional way to develop glute and core strength and we love they allow for an off loading of the pelvic floor during the exercise. Baby often finds this a fun game as well riding up and down!
Pallof Press
This can be completed in standing or kneeling position. Hold baby in a way that you feel comfortable moving them safely away from your body. (Before they have head and neck control, you may try cradling one hand under their bum and one under their head.) Exhale as you move baby away from your body, inhale as you bring them back toward your chest.
Why we love these- pallof press is another functional exercise that can be done anywhere, effectively challenges your core ,and can be modified as needed.
With any new exercise program, and especially in postpartum we recommend working with your local Pelvic Floor Physical or Occupational Therapist to ensure they are right for where you are in your recovery and make any adjustments needed!
Interested in working 1:1 with us? We offer private yoga, pelvic floor therapy, and acupuncture and we would love to support you!
Schedule your free 30 minute consultation with us in Saco, Scarborough, Bath or virtually today!
At Root to Rise Physical Therapy & Pelvic Health, we believe in a holistic approach to physical therapy. Our Acupuncturists are specialized in treating hormone conditions and fertility support. We are located in Scarborough, Saco, and Bath, and are here to support you!
