Written by female personal trainer, London based, Justina Triasovaite.

WELCOME to my simple exercises beginners section. In this blog post I’m going to present you simple but very effective exercise which you can perform with your baby. 

Before performing this exercise you need to perform quick dynamic warm up (light jog, shoulders rotation,..)

About this cardio exercise

New mums usually struggle to find time for anything else than looking after the little angels. To find time for gym or even home workout can be a real mission. 

Why not try exercising with your baby? This amazing compound exercise includes two most important movements – squats and shoulder press.  


You can contact me anytime for more exercises and training ideas.

Rules to follow

Here are the rules you need to follow:

FIRST RULE – pick up your baby, hold her/him close to your chest
SECOND RULE – stand with legs bit wider then shoulders apart
THIRD RULE – squat as deep as you can and lift baby up whiles return up from squatting
FOURTH RULE – Squeeze your gluteus all the time, keep them as active as you can

Places where you can do it

EVERYWHERE: gym, park, at home, anywhere you like.

Benefits of this exercise 

  • Great way to get back on track after giving birth
  • Real good fun
  • Helps to connect even more with your child
  • Improved body composition 

Common mistakes

 It can be really hard to perform this exercise 100% right first time. Take it slow, pay attention to the rules above. Most common mistake is not going low enough whiles squatting,  try and improve your squating technique every time you do this exercise.

General nutrition

For any nutrition enquiries please contact me directly and visit my fb site for food ideas and much more www.facebook.com/justinatraining

Ready to give it a go?

You need to perform this exercise at least 3-5 times a week to see a visible results in 4 weeks.


Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I’m all ears! 🙂

Written by: Justina

Professional Personal Trainer in London Justina Triasovaite is a trilingual, highly educated, professional and friendly advanced PT. 100% dedicated to fitness, Justina's workouts are extremely varied, adapted to you, fun and effective. If you want to enjoy exercising, not be bored and SEE RESULTS don't hesitate to take your fitness to the next level with Justina!

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