Get back into pre-baby shape with this gentle workout

Body After BabyBody

By Kim Miller and Shannon Dougherty


Sculpting a fit, toned, and healthy body after the birth of a child is definitely achievable. New moms often want results quickly; however, it’s important to be patient with your changing body and realistic about your goals. If you are easing back into a workout routine, allow yourself time to adjust. Doing small bursts of activity daily, even if it’s just 15 or 20 minutes, can go a long way toward achieving your transformation goals, as well as keep you mentally well.

Caring for a new baby is all-consuming, so this workout is designed to incorporate moves that your body will not only benefit from, but that your baby will also love.


Stationary Lunge

Set up: Stagger your feet, place your front foot flat on the floor and keep your back toes on the floor behind you. Hold your baby in front of you or optional dumbbells at your side.

Action: Slowly bend your front knee and lower your body down toward the floor. Keep your right knee in line with your right ankle. Don’t let your knee move beyond the line of your foot. Move up to starting position. Repeat 12–15 reps on each leg.


Floor Bridge

Set up: Lie on your back with knees bent and hip-distance apart. Place your hands on your baby, positioned low on your stomach, or add a dumbbell instead.

Action: Press your feet into the floor and slowly lift your hips to the ceiling as high as is comfortable. As you lift, squeeze your buttocks and pause for three seconds before lowering to starting position. Repeat 15 times.


Push Up

Set Up: In plank position place hands on the floor slightly wider than your shoulders.

Action: Slowly lower your body, keeping your back flat and head in line with your spine until your chest grazes the floor. Push back up to starting position. Repeat 12-15 times.


Sit Up

Set Up: Lie down on the floor with knees bent, placing your feet hip-distance apart. Place your hands behind your head.

Action: Slowly “Sit Up,” elevating your upper body so that it creates an imaginary V-shape with your thighs. Pause and lower to starting position. Repeat 20 times.


Model: Angela Knutson and Baby Liam

Shot at Mint Body, Arcadia Location,

Photos by Stephanie Heymann,


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