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  • Writer's pictureZion Physical Therapy

MomStrong Workout: Baby Edition

Let’s be realistic. It’s awesome to have childcare available to get to your favorite fitness class, but it’s not always feasible. And we know flexibility and convenience are cornerstones of keeping up with your fitness goals. Here, I share some of my personal explorations of “making it work” with a baby at home. These exercises are what made sense for me, after two months of focused foundational exercises for the core and hips.


Feel free to try them, knowing that some moves are more advanced than others. Don’t jump into it if you are having back pain, pelvic pressure, or a diastasis that has not been checked out. Or, we can work on exercises together to build an at-home workout that makes sense for you, as part of our MomStrong program.


Suggested Duration: 6-18 minutes (or until baby is over it) 1 min/exercise, 1-3 times through


Baby Bird-Dog

Woman with baby demonstrating bird-dog exercise
FIND YOUR NEUTRAL SPINE AND THEN DON’T LET IT MOVE. EXTEND YOUR OPPOSITE ARM AND LEG AWAY FROM EACH OTHER, KEEPING THE CORE ENGAGED AND THE BODY STABLE. COME BACK TO ALL FOURS AND THEN ALTERNATE SIDES.


Side Plank with Rotation Tickle

woman demonstrating side plank exercise with rotation tickle with baby
START IN A SIDE PLANK. TWIST THE TORSO TO THE FLOOR AND RETURN TO SIDE PLANK IN ONE SMOOTH MOTION. 30 SECONDS EACH SIDE.

Airplane Abs

woman demonstrating how to workout your abs with your baby
START WITH THE LEGS AT 90 DEGREES IN A TABLETOP POSITION, SLOWLY EXTEND THE LEGS A COUPLE OF INCHES AWAY WHILE KEEPING TO BACK PRESSED AGAINST THE FLOOR AND RETURN TO BASELINE.


Baby Sumo Squats

woman demonstrating sumo squats while holding her baby
START WITH THE LEGS WIDER THAN THE HIPS, TOES POINTING OUT, AND THE CORE ENGAGED, BEND INTO A SQUAT PRESSING THE KNEES OUT SO THEY STAY IN LINE WITH YOUR TOES. SQUEEZE YOUR GLUTES ON THE WAY UP TO STAND.


Straight Leg Baby Lifts

woman doing straight legs baby lifts to workout her hamstrings with her baby
BEND AT THE HIPS KEEPING THE BACK FLAT AND CORE ENGAGED. GO JUST TO THE POINT OF FEELING THE HAMSTRINGS STRETCH, THEN THRUST YOUR HIPS FORWARD AND SQUEEZE YOUR GLUTES TO RETURN TO STANDING.


Twisting Baby Lunge


woman demonstrating how to do lunge exercises while holding baby
START WITH LEGS WIDER THAN HIPS. TWIST TO THE RIGHT AND BEND THE BACK LEG SO THAT YOU ARE MAKING TWO 90-DEGREE ANGLES AND THE TORSO REMAINS FULLY UPRIGHT. RETURN TO STANDING BEFORE TURNING TO THE LEFT TO LUNGE.

Contact Zion Physical Therapy to schedule an appointment online or in person at one of our four convenient locations:


Phone: 212-353-8693 Office Email: frontdesk@zionpt.com Online Form: Request Appointment

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