The Perfect Postnatal Workout to Do With Baby

Build strength, burn calories and bond with your bub using these do-anywhere postpartum moves

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Baby Dancing

Holding your baby in your arms or in a front carrier, sway back and forth or dance the cha-cha. Keep your feet moving to gently raise your heart rate. Continue for 5 minutes, working up to 10.

Tips for All of The Exercises: Keep your abs drawn in and your shoulders back and down during each move. Be sure to cradle your baby's head securely, and don't forget to play and talk with her while you exercise.

Strengthens heart, legs, hips, arms, shoulders, back and abdominals.

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Cradle Plies

Holding your baby in your arms or in a front carrier, sway back and forth or dance the cha-cha. Keep your feet moving to gently raise your heart rate. Continue for 5 minutes, working up to 10.

Strengthens heart, legs, hips, arms, shoulders, back and abdominals.

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Mommy Squats

Holding your baby to your chest, stand a few inches in front of a couch with your feet hip-width apart and toes pointing straight ahead. With abs drawn in, bend your knees and lower into a semi-squat until your butt is just above the seat cushion [shown]. Return to starting position. Repeat 5 times, building up to 10.

Strengthens legs, hips, glutes, arms and core (abdominal and back muscles).

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Baby Bridges

Lie on your back with your knees bent and feet flat, toes pointing straight ahead. Place your baby belly-down on your thighs and hold onto her hips or ankles. Keeping your abs tight, slowly lift your hips off the floor while squeezing your glutes [shown]. Lower your hips to the floor. Repeat 5 times, working up to 10.

Strengthens: hips, glutes, lower back and core.

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Baby Elevators (a)

Sit with your knees bent and ankles crossed. Place your baby on your ankles facing you. Maintaining a straight back, gently lift her toward the ceiling, keeping your elbows slightly bent

[A](shown). Slowly lower your baby toward your chest and give her a kiss

[B] (next slide). Push her back up into the air. Repeat 5 times, working up to 15.

Strengthens chest, back, arms and shoulders.

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Baby Elevators (b)

Sit with your knees bent and ankles crossed. Place your baby on your ankles facing you. Maintaining a straight back, gently lift her toward the ceiling, keeping your elbows slightly bent [A](shown). Slowly lower your baby toward your chest and give her a kiss

(next slide). Push her back up into the air. Repeat 5 times, working up to 15.

Strengthens: chest, back, arms and shoulders.

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