5 Exercises for Mums with Babies


Our gorgeous mum-bub fitness demonstrators, Fit Tim’s partner Liza with baby Mia!

Hey mums! I’ve got a bonus use for your adorable, sometimes challenging, but oh-so-cute bubbas. They can help you tone up, lose weight and get stronger!

It’s likely that you’re probably bending down to pick up your baby hundreds of times a day, so here’s a great additional way to make use of your bundle of joy: drop the arm weights and grab your baby instead!

I have put together this program of safe, functional exercises including squats, lunges and kiss-ups that use your baby’s weight to add extra resistance.

I asked my partner Liza and our six-month-old Mia to help demonstrate.

These exercises can be done three times a week with your baby. It works all of the major muscles in the body, and gives you another way to bond and have fun with bub!

Baby Mama Exercise Program

Equipment: Baby plus enthusiasm!


Baby Squat

As you squat down, extend your arms out in front. Then, as you stand up, bring bubs in close for a kiss.
>> 2 sets, 12-15 rep



Place your baby on the ground, get on your knees – or toes if you’re feeling super strong – and each time you lower yourself for a pushup, give bubs another kiss.
>> 2 sets, 12-15 reps

Bicep Baby Curls

Instead of using dumbbells, try standing up with a straight back, lower your baby and then curl your arms back up again.
>> 2 sets, 12-15 reps



Begin by holding the baby close to your chest, then lunge – either keeping bubs close or extending your arms if you want more of an overload for the shoulders and lower back. This can be a tough exercise, so just work to your capacity.
>> 2 sets, 12-15 reps


Plank above baby

Hold a perfect plank over your baby for as long as you can on your toes, and then drop down to your knees (note to self: don’t fall flat!) before rolling off to the side.
>> 2 sets, for as long as you can hold the plank

Just make sure when you are doing this program that your pelvic floor and core muscles are fully engaged – just like they should be before you pick up anything!

By practicing these exercises often and with your core switched on, you’ll be training your stomach muscles to turn on during everyday activity. Good core strength can help prevent back pain and you should find with practice it will start to automatically engage when you bend down to pick up your baby, their toys, or anything else that requires bending down!

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One thought on “5 Exercises for Mums with Babies

  1. Hi Tim,

    Thanks for the mum fitness tips, so hard sometimes to get all my workouts in with bub so this is perfect for anytime during the day



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