You used to have shared hobbies, shared evenings, shared everything. Now you have shared sleep deprivation.

Many couples find that exercise is the first thing to disappear from daily life after having a baby. It's not hard to understand — when there's barely enough time for sleep, cooking, and diaper changes, the gym feels infinitely far away.

But what if working out didn't require a babysitter? What if it actually strengthened your relationship in addition to your bodies?

Couples workouts are about doing something active together — whether it's a walk with the stroller, strength exercises in the living room, or a joint session while the baby sleeps. It doesn't replace individual time or solo workouts, but it gives you a shared project during a period when much of life is about just getting through the day.

Why Couples Workouts Work

Motivation

It's easy to skip a workout when you're alone. It's harder when someone is expecting you to show up. Your partner becomes your workout buddy — someone who holds you accountable without judging.

Time-Efficient

You don't have to take turns working out. Instead of one person watching the baby while the other exercises (double the total time), you exercise together while the baby sleeps or rides along in the stroller.

Relationship Building

Research from the Journal of Social and Personal Relationships shows that couples who do physical activity together report higher relationship satisfaction. Shared effort creates connection and belonging.

Equal Starting Point

Regardless of what your fitness levels were before the baby — now you're both starting from a new place. One of you has been through pregnancy and birth. The other has been through sleep deprivation and adjustment. Both need movement.

What You Need

A patch of floor space (the living room works great)
Comfortable clothes
Water
20–30 minutes

Optional:

Resistance band
Stroller (for outdoor sessions)
Mat for floor exercises

Partner Exercises: 10 Moves to Do Together

Part 1: Warm-Up (3–4 minutes)

1. Mirror Walking

Stand facing each other
One leads movements (arm circles, squats, side bends)
The other mirrors
Switch leader after 1 minute

2. High-Five Squats

Stand facing each other at arm's length
Squat together
High-five each other as you stand up
10 repetitions

Part 2: Strength Together (15–20 minutes)

3. Partner Wall Sit

Stand back to back
Lower into a squat until thighs are parallel to the floor
Lean against each other for balance
Hold for 20–30 seconds
Stand up together
5 repetitions with 15-second rest

4. Plank High-Five

Both in plank position (on knees or toes), facing each other
Lift right hand and high-five each other
Return, lift left hand and high-five
Keep core stable — don't let hips sway
10 high-fives per side (20 total)
2 sets

5. Russian Twist Pass

Sit facing each other with knees bent, feet on the floor
One holds a small pillow, ball, or water bottle
Twist your upper body to the right, pass the object to your partner
Your partner twists to their left, receives it, twists right, passes back
20 passes total
2 sets

6. Partner Glute Bridge

Both lie on your backs, feet touching (press soles together)
Lift hips up into a bridge simultaneously
Press feet against each other for extra resistance
Hold at the top for 10–15 seconds
8 repetitions

7. Lunges with Twist

Stand side by side
Lunge forward simultaneously
At the bottom: twist your upper body toward each other and high-five
Stand up, switch legs
8 per side, 2 sets

8. Partner Wall Push-Up

One does a wall sit (back against the wall, thighs parallel to the floor)
The other does push-ups with hands on their partner's knees
10 push-ups, then switch
2 rounds each

Part 3: Cool Down (3–4 minutes)

9. Seated Back Stretch

Sit back to back with legs extended in front of you
One leans gently forward (stretches the back of the thighs)
The other leans back and rests against their partner's back
Hold for 20 seconds, switch

10. Partner Shoulder and Chest Stretch

Stand facing each other
Hold each other's forearms
Lean gently backward until you feel a stretch in your chest and shoulders
Hold for 20 seconds
Pull each other back together

Outdoor Stroller Workout (30 min)

For nice weather days or when the baby needs fresh air:

0–5 min: Easy walking, chat about your day

5–10 min: Brisk walking, nearly breathless

10–12 min: Stop. 10 squats + 10 lunges (both of you). One holds the stroller.

12–17 min: Walking uphill. Find a hill in the neighborhood and walk up 2–3 times.

17–19 min: Stop. 10 push-ups against a bench + 10 tricep dips (both).

19–24 min: Brisk walking with intervals: 1 minute as fast as you can, 1 minute easy. Repeat 3 times.

24–26 min: Stop. 15 calf raises + 10 squats (both).

26–30 min: Easy walk home. Stretching on the way.

Adapting for Different Fitness Levels

It's completely normal that you're at different fitness levels. The person who gave birth has been through a physical ordeal and needs more time to rebuild. Here's how to adapt:

Squats: One goes deeper, the other does partial squats Push-ups: One on toes, the other on knees Plank: One holds longer, the other takes breaks Tempo: One does more repetitions while the other does fewer

The key is to do the exercises together — not necessarily identically. You're on the same team, not in competition.

Remember: the person who gave birth should have clearance from their doctor or midwife before intensive exercise. Pelvic floor work should be established first. Check our complete guide to postpartum exercise for information on safe return to exercise.

When Baby Joins In

Some exercises work great with the baby as an audience or participant:

Baby on the mat:

Place the baby safely on a mat between you
Do exercises that let you maintain eye contact with the baby
Babies love watching movement — you're free entertainment

Baby as a weight (from 3–4 months with good head control):

One of you holds the baby while the other exercises
Gentle "airplane" hold (hold baby above your chest and press up) strengthens arms
Squats with baby held safely against your chest

Baby in a carrier:

One wears the baby, the other exercises
Switch halfway
The one with the baby does light activity (walking, stretching)

Realistic Expectations

Let's be honest about what couples workouts after baby actually looks like:

It won't be like before. You're not going to run a half marathon together next month. And you don't need to.

It will be interrupted. The baby wakes up. A diaper needs changing. Someone calls. That's part of the game. Half a workout is better than no workout.

It's about more than fitness. Couples workouts are quality time. It's 20 minutes where you're doing something other than talking about feeding, sleep, and diapers. That has value in itself.

Every other day is enough. You don't need to work out together every time. A balanced week might be: 2 joint workouts, 1–2 individual sessions, and daily walks.

Motivation Tips for Couples

Set a fixed time. "We work out Tuesday and Thursday at 8 pm after the baby sleeps" is much stronger than "we'll work out when we have time."

Celebrate each other. After a workout: a glass of water, a smile, a "great job." Small rewards reinforce the habit.

Don't blame each other. If one of you skips a session, that's okay. No guilt, no passive-aggressive comments. Tomorrow is a new day.

Make it fun. Put on music. Challenge each other. Laugh at yourselves. Exercise that feels like a chore will be dropped. Exercise that feels like something fun you do together will continue.

Frequently Asked Questions

We're at completely different fitness levels — will couples workouts still work?

Yes. Most of the partner exercises above can be adapted individually. One does full push-ups, the other modified. One does 15 squats, the other 10. The point is to do it together, not identically. Over time the levels tend to even out.

What if one of us doesn't like to exercise?

Start with walks. Walking is the most accessible form of exercise and most people enjoy going for a walk together. When one person sees the effect and feels the energy it gives, it often opens the door to more. Don't push — invite.

When can we start couples workouts after birth?

Walking you can start almost immediately. For more active exercise: the person who gave birth should have clearance from their postpartum check-up (typically around 6 weeks). The other can start any time, but begin gradually — sleep deprivation affects the body more than you'd think.

What do we do with the baby while we exercise?

Three options: the baby sleeps (best scenario). The baby is on the mat as an audience. The baby is in a carrier or stroller. Most of the partner workouts above work with all three.

Sources

WHO — Physical activity recommendations
Journal of Social and Personal Relationships — Physical activity and relationship satisfaction
American College of Obstetricians and Gynecologists — Exercise after pregnancy

Couples Workout After Baby - Exercise Together as Parents