5 Postpartum Exercises You Can Do While Holding Your Baby

Fitness doesn't have to wait for naptime

One of the biggest barriers to postpartum exercise is simple: who's watching the baby? The good news is that some of the best postpartum exercises can be done while holding your little one.

These movements are gentle, safe, and effective — perfect for the early weeks when you're spending most of your time feeding, rocking, and soothing.

1. Wall sits with baby

Stand with your back against a wall, feet shoulder-width apart about two feet from the wall. Hold your baby against your chest. Slowly slide down the wall until your knees are at a 90-degree angle. Hold for 10-30 seconds.

Why it works: Builds leg and glute strength while your core stabilizes.

2. Baby cuddle squats

Hold your baby close to your chest. With your weight in your heels, lower into a squat. Keep your chest up and knees behind your toes. Rise back up, squeezing your glutes.

Why it works: Functional strength for all the times you'll pick things up off the floor.

3. Seated core breaths

Sit tall on the edge of a chair with your baby on your lap. Inhale deeply, expanding your ribs. Exhale slowly while gently drawing your belly button toward your spine. Repeat 10 times.

Why it works: Reconnects your deep core muscles without strain.

4. Walking lunges

Hold your baby securely and take large steps forward, lowering your back knee toward the floor. Alternate legs.

Why it works: Builds single-leg strength and balance, essential for carrying a car seat and stroller.

5. Glute bridges

Lie on your back with knees bent, baby resting on your hips (if comfortable and safe). Lift your hips toward the ceiling, squeezing your glutes. Lower slowly.

Why it works: Reawakens your glutes, which often go dormant during pregnancy.

Safety tips

• Wait until you're cleared by your provider at your 6-week checkup
• Stop if you feel pelvic pain, pressure, or leaking
• Start with 5-10 reps of each exercise
• Focus on form, not speed

You're already doing the hardest workout

Carrying, feeding, and soothing a baby is physically demanding work. These exercises just add a little intentional strength to your day — no gym, no childcare, no guilt required.

Want a structured plan? Our free 7-Day Starter Guide walks you through the first week back to movement, step by step.