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  • Writer's pictureDr Rachel Collins

Workouts with a Baby

Updated: Sep 1, 2022


I wanted to be real and remind everyone that I am a mother and currently 16 weeks postpartum from baby #2. I struggled with incontinence and pelvic instability after labor (vaginal birth for both kids) and I am so determined to get back into a workout routine. I have had to be my own patient and really pump the brakes on some of my exercises because I knew I wasn’t ready. Really listening to my body and seeing how it responded during workouts and my daily activities has really been key to not overdoing it and injuring myself.

I also want to be clear that when I say workout I am not referring to 30-60min sessions of cardio, HITT or weight training. My baby just started sleeping 6-7hrs stretches at night only one week ago, I haven’t had the time or energy to get that much exercise in at once. My workouts are 10-20min in the morning when the kids are still asleep or at night when they both go to bed. This is the time that I get to focus on myself and improve my body. I perform deep breathing and foam roller stretches to help increase mobility and then I will do 4 different exercises that target my core, pelvic floor and glutes/hamstrings. I switch it up and add in arms and back exercises but I try to focus on the areas that I know need the most attention.


I do small workouts 1-2 times a day about 5 days a week. I know our schedules are not always perfect and we are just trying to survive some days. I try to even get in a fews reps here and there when playing with my little girl on the floor, it’s engaging for her and keeps me moving towards my goals.

Do I want to just go out for a 2 mile run, perform HITT exercises or start a lifting program to build muscle in my legs and arms, absolutely! But I need to remember that if I don’t take care of myself now then I may never get back to the workouts that I love and even worse I could end up with chronic issues that will keep me from being active with my family.



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