Balancing motherhood and a professional tennis career is no easy feat. As a new mom, I found myself struggling to find the time to train while also caring for my little one. But as I quickly learned, you don’t have to choose between your baby and your fitness. With a baby workout, you can stay strong, improve your health, and even enhance your performance on the court—all while bonding with your baby. Incorporating mom exercises with baby into your routine makes it easier to stay active while spending quality time together.
I’m excited to share how I incorporate mommy and baby workouts into my daily routine, including baby weight exercises, stroller workouts, and even some baby and me fitness classes that have helped me regain strength after pregnancy. Whether you’re an athlete or just looking for a fun way to stay active, these tips will help you create an easy mum and baby workout that fits into your schedule.
How to Exercise with a Baby at Home: Mom Exercises with Baby Guide
Juggling my professional tennis training with motherhood means I have to be strategic about my workouts. I’ve found that at-home baby workouts are the best way to fit in my training while keeping my baby close. Whether I’m doing core work on the floor, mobility drills with my little one, or strength training using baby weight training, these exercises keep me feeling strong and ready for the court.
1. Mom Exercises with Baby: Holding Baby Workout – Squats and Lifts
Tennis requires strong legs and a stable core, and squats are one of my go-to exercises. Holding my baby close to my chest, I stand with my feet hip-width apart and lower into a squat while keeping my knees behind my toes. Then, I lift myself back up. I repeat this move 15-20 times, focusing on my form and breathing. My baby loves the movement, and it adds resistance to make the exercise even more effective!
2. Mom Exercises with Baby: Baby & Me Fitness – Stroller Walks and Lunges
Cardio is essential for endurance on the tennis court, but I can’t always get to the gym for moms and babies. Instead, I take my baby on stroller walks, incorporating lunges and one-leg squats as we go. Walking is an excellent way to strengthen my pelvic floor and improve my overall fitness. I challenge myself by picking routes with hills or increasing my pace for intervals.
3. Mom Exercises with Baby: Mommy and Baby Exercises – Baby Presses
Arm strength is crucial for tennis, and this baby and me workout helps keep my shoulders and arms strong. I lie on the floor with my baby on my chest, then carefully extend my arms to lift my baby toward the ceiling before lowering them back down. I repeat for 10-15 reps. This move strengthens my shoulders and arms while making my little one giggle—win-win!
4. Mom Exercises with Baby: Mom and Toddler Workout: Bridge Pose
To improve my core stability and pelvic floor strength, I love doing bridges. I lie on my back with my knees bent, feet flat on the floor, and my baby resting on my stomach. Then, I push through my heels and lift my hips toward the ceiling, holding the position for a few seconds before lowering down. I repeat 15 times, engaging my glutes and core muscles. This exercise is a staple in my routine, helping with the explosive movements needed for tennis.
5. Mom Exercises with Baby: Baby Weight Exercises: Plank Kisses
Planks are amazing for core strength, which is vital for my tennis performance. I get into a plank position, keeping my body straight from head to heels. With my baby underneath me, I lower myself down for a kiss each time I complete a push-up. This makes core training fun and engaging while improving my overall stability.
How to Exercise with a New Baby
Returning to training after pregnancy requires patience. If you’re wondering, “Can breastfeeding mothers do exercise?” the answer is yes! In fact, regular exercise can help boost your energy levels and improve your mood. The key is to start slow and listen to your body.
One thing I focused on early postpartum was pelvic floor health. Many new moms experience weakness in this area after pregnancy, which can affect overall strength and athletic performance. That’s why I incorporated exercises like deep breathing, bridges, and controlled squats before moving on to high-intensity workouts.
If you’re unsure where to begin, consider baby and me fitness classes. These structured workouts are designed for new moms, making them a great way to ease back into fitness in a supportive environment.
How Dad Can Help Mom with Newborn Fitness
Having my partner’s support has been a game-changer in my fitness journey. Whether it’s watching our baby while I train, joining me for a workout for mums, or taking over stroller duty, his help allows me to prioritise my health. If you’re struggling to find time, don’t be afraid to ask for support—it makes a world of difference!
Related reading | Healthy Food for Breastfeeding Moms and Your Baby
The Importance of Strength Training for Moms
As a professional tennis player, strength training is a key part of my routine. But even if you’re not an athlete, incorporating resistance exercises like baby weight training can help improve posture, prevent injuries, and build overall body strength. Some of my go-to moves include:
- Deadlifts with baby – Holding my baby, I hinge at my hips, lower down, then return to standing.
- Russian twists – Sitting on the floor, I hold my baby and rotate from side to side.
- Calf raises – Standing with my baby, I rise onto my toes and lower back down.
These moves mimic the strength needed for lifting and carrying my little one throughout the day!
Finding the Right Balance Between Motherhood and Training
Balancing a professional tennis career with being a mom is challenging, but it’s also incredibly rewarding. I’ve learned that fitness doesn’t have to be separate from parenting—it can be something we do together. Whether it’s through baby and me fitness, stroller walks, or strength training with my baby, I’ve found creative ways to keep moving without sacrificing time with my little one.
If you’re looking for inspiration on how to exercise at home with a baby, I encourage you to experiment with different baby workouts and find what works best for you. Whether it’s a mommy and baby workout, a mom and toddler workout, or a quick easy mum and baby workout, making movement a priority will help you feel stronger, healthier, and more energised.
Are you ready to start your fitness journey? Try these mommy and baby exercises today and see how working out with your baby can be both fun and effective!
