Getting exercise as a parent is genuinely difficult — not because of willpower, but because the logistics of childcare and the demands of a baby or toddler make carving out solo workout time nearly impossible. The solution that works for many parents: make the child part of the workout.
This isn’t about forcing a toddler through a fitness routine. It’s about using your child’s weight as resistance, making movement playful, and getting a real workout while keeping them engaged. Here’s what actually works, organized by what you need (not much) and what your child can do.
What You Need
For baby/infant exercises (under 6 months): a stable floor surface, a mat, and a baby with good head control for the exercises that involve lifting.
For toddler/preschool exercises (6 months – 4 years): same, plus enough floor space for both of you to move. A yoga mat for ground exercises is helpful but not required.
Check with your pediatrician before doing lifts or overhead movements with very young infants. The exercises that involve bouncing or jostling are for babies 3+ months with confirmed head control.
10 Partner Exercises
1. Baby Chest Press
Lie on your back with knees bent. Hold your baby securely on your chest, hands on their torso. Press them straight up, pause, lower back to your chest. This is a chest press with the added motivation of your baby’s face above you. 3 sets × 8–10 reps. Only for babies with head control; always support the neck.
2. Baby Squat (Child as Weight)
Hold your baby against your chest in a bear-hug position. Squat until thighs are parallel, drive through heels to stand. As your baby grows, this squat gets harder automatically — built-in progressive overload. 3 sets × 12 reps.
3. Airplane (Core + Back)
Lie on your back, knees bent to 90 degrees. Hold your baby tummy-down on your shins (they face forward like Superman). Slowly extend and flex your legs, keeping core tight. Babies who can hold their heads up love this. 3 sets × 10 slow reps.
4. Dance Cardio
Hold your toddler and dance to music for 3–5 minutes. Vary the pace, do squats during the chorus, add lunges. It counts as cardio. Your child thinks it’s hilarious. Do 2–3 songs back-to-back for a 10-minute cardio bout.
5. Toddler Wheelbarrow
For mobile toddlers: hold their ankles while they walk on their hands. You walk forward with them. This is a genuine upper body and core exercise for you, and a coordination challenge for them. 3 × 10 meters.
6. Piggyback Squats
Once your child is stable enough to hold on (typically 2+), let them ride on your back while you squat. Their weight (20–40 lbs typically) adds meaningful resistance. 3 sets × 10 reps.
7. Peekaboo Push-Ups
Get into a push-up position with your baby lying on the floor beneath your face. Do a push-up and make a silly face at the top of each rep. Keeps the baby entertained; keeps you doing push-ups. 3 sets × 8–10 reps.
8. Toddler Obstacle Course (You’re the Obstacle)
Set yourself up in a plank or bridge position. Your toddler crawls under you, over your legs, around you — they’re playing, you’re holding the position. Most parents can hold a plank significantly longer when they’re busy watching their child navigate around them. Sets of 30–60 second holds, 3 rounds.
9. Seated Row With Resistance Band (Baby on Lap)
Sit on the floor, legs extended, resistance band around your feet. Hold the handles and row toward your chest — your toddler can sit between your legs or on your lap for added fun. 3 sets × 12 reps.
10. Walking Lunges (Child “Racing” Alongside)
Walking lunges down the hallway while your toddler runs alongside. Make it a game — “can you beat me to the kitchen?” You do your lunges; they sprint. Repeat 3–4 times. Gets both of you moving.
Making It Work With a Baby Who Won’t Cooperate
Some sessions your baby will be perfectly happy. Others, they’ll want to be held constantly and nothing else. Build your workout around option B: exercises you can do one-handed or while holding them (squats, lunges, standing core work) should always be your backup plan.
Five minutes of squats while holding a fussy baby beats zero minutes of a planned workout that never started.
Safety Notes
- Always secure your grip before any lift. If you’re unsure, don’t do it.
- Keep lifting movements slow and controlled — no jerking motions with an infant.
- Stop if your child shows any distress.
- Don’t do overhead presses with babies younger than 3–4 months or any infant who hasn’t developed head control.
Written by
Sarah Mitchell
Sarah Mitchell is a NASM-certified personal trainer and fitness writer with 8 years of experience coaching home fitness. Sarah specializes in beginner programs, bodyweight training, and helping people build lasting fitness habits from the comfort of their own home.
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