You & Your Baby Working Out Together: Arms & Core

You & Your Baby Working Out Together: Arms & Core
April 11, 2018 Nicola

Congratulations on your new arrival!

If you are ready to start your postnatal workouts, but are limited for time with the high demands of your new bundle of joy, try these quick and easy postnatal workouts that you can do with your baby by pre and postnatal fitness expert Emma Bord!



Use your baby to work the upper body! Complete the following moves, 10 reps of each exercise, starting with 1 set and gradually build up to 3.

Shoulder Press
Standing with your feet him width apart, knees slightly bent, grab hold of your baby and taken them from your chest to above your head. Don’t let your back arch at any point.

Chest Press
Standing as above but this time take your baby out in front of you and then back in to your chest

Press Ups kissing your baby!
Start on your knees and gradually build up to raising your knees – this takes time! Ensure your core is engaged throughout as you lower your body towards the floor in a press up position

Tricep Chest Press
Lying on your back, knees bend, core engaged. Hold your baby to your chest, with the elbows close to the rib. Lift your baby straight up above your chest and then bring back down.


Before doing these exercises it is really important to check you don’t have diastasis recti – if you do feel free to contact me and I can give you some alternative exercises.

Basic Crunch
Slowly raising your head and shoulders off of the floor.

Heel Slides
Engaging your core, pushing your lower back into the floor, slowly glide one heel out along the floor at a time.

Alternating Leg Lifts
Take this one really slowly ensuring the core stays activated throughout.

Options… Start off with both knees on the floor, if this feels fine progress to knees up and then try it on your hands. 10 seconds, 3 sets, then build up to 3 sets of 30 seconds.

Side Planks
10 seconds to start, ensure your elbow is directly under your shoulder and your waist is lifted high off of the ground.

Get in touch with Emma Bord:

On Instagram, Twitter, Facebook, or visit her website.

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