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 after having your baby been more challenging than you expected? Maybe you’ve tried to carve out some time for yourself, but your little one won’t let you put them down, or you feel guilty stepping away for a workout.
We get it. At Root To Rise Physical Therapy & Pelvic Health, we work with many new moms across Scarborough, Saco, and Bath, Maine, who are navigating that same balance between postpartum healing and caring for their baby.
The good news? You don’t have to choose between the two. There are simple, effective postpartum exercises you can do while holding your baby that help rebuild strength, improve posture, and support your pelvic floor recovery - all while keeping your baby close and happy.
As your baby grows, their increasing weight naturally adds resistance, helping you gradually build strength over time. These exercises target your deep core and glutes, two key areas for postpartum recovery, pelvic stability, and long-term function.
Here are five exercises to target your deep core and glutes that you can do while holding your baby!
Squats and Lunges
These moves are great to start with your baby in a carrier or held securely against your chest. Begin with a basic squat, keeping your knees hip-width apart and tracking over your toes.
As it feels easier, you can shift your weight into one foot and slide the other leg back into a lunge. Pair the movement with your breath, exhale and gently draw your hip bones together as you stand to engage your deep core.
Why we love them: These functional movements build lower-body and pelvic floor strength, preparing you for lifting, carrying, and daily movement with confidence.
Standing Alternating Marches
Hold your baby at your chest and slowly lift one leg at a time as you exhale, then lower as you inhale. Once that feels comfortable, try holding your baby slightly to one side while alternating legs.
Why we love these: Marches help improve standing posture, hip stability, and core control which are all essential for returning to higher-level activities like running, hiking, or chasing your little one around the park.
Reverse Mini Crunch
Sit on the floor with knees bent and your baby held securely at your chest. As you exhale, gently round your back and lower slightly toward the floor, then inhale to return to upright.
As your stability improves, hold the rounded position briefly and add a gentle rotation side to side.
Why we love these: This movement mimics real-life transitions (like getting up from the floor while holding your baby) and helps retrain your deep core safely.
Bridge Variations
In standing or kneeling, hold your baby securely and extend your arms away from your chest as you exhale. Inhale to bring your baby back in.
If your baby doesn’t have full head control yet, cradle them with one hand under their bottom and one under their head.
Why we love these: The Pallof press strengthens your deep core and improves stability. It’s simple, functional, and adaptable as your baby grows.
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.
Every postpartum journey looks different, and your body deserves individualized care as you rebuild strength and confidence. We always recommend checking in with a pelvic floor physical therapist to ensure these exercises are right for your recovery stage and to modify movements as needed.
At Root To Rise, we offer 1:1 postpartum physical therapy, private yoga sessions, and Acupuncture to support your healing from the inside out. Whether you’re in Scarborough, Saco, or Bath, Maine, our team is here to help you move, recover, and thrive — all while honoring your body’s unique rhythm.
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!
