Live Better

Bubacise workout

A light workout routine for new mums – even the little one can join you!

Bubacise is an amazing mum and bub workout that tones and strengthens all the important bits you need and want toned after childbirth thighs, glutes, back and arms.

Why it’s good for you

It’s gentle yet effective, designed with the new mum in mind to progressively rebuild your body after birth.

Who should try it?

New mums keen to enjoy a super effective workout with their little one. It’s a unique bonding experience that’s energising and empowering.


Listen to your body and always work appropriately to your level. Be sure to keep your core engaged – lifting your pelvic floor and activating your abs as instructed by your trainer.

The workout

1. Bridging with bub

  • Lie on your back with your bub on your hips. Your feet should be on the floor just out from your hips, legs parallel.  Lift your pelvic floor and engage your core. Breathe in to prepare.

  • Breathe out and lift your hips until you have a straight line from your shoulders, through your hips and out to your knees. Press through your heels, and keep your ribs melted down into your pelvis.
  • As you breathe in, lower your hips slightly.
  • Breathe out and press your hips back up.
  • Repeat 50 times.

2. Overhead bub raises

  • Stand with your feet hip distance apart and knees slightly bent. Hold your bub tight with both hands in front of your chest. Breathe in to prepare.

  • As you breathe out, press your bub skywards.
  • Breathe in and bend your elbows, returning bub to chest.
  • Make sure you keep your shoulders drawn down away from ears throughout and feel no strain in your lower back.
  • Repeat 16 times. Complete 3 sets.

3. Weighted sumo squat

  • Stand with legs wide and turned outwards from the hip. Make sure your feet and knees are rotated out at the same angle so you don’t create any strain.
  • Hug your bub to your chest while keeping your torso tall.

  • Breathe in and bend at your knees, lowering your tailbone towards the floor. Keep your chest upright, and your knees out over your middle toes.
  • Breathe out as you press though your heels to straighten your legs and return to standing.
  • Repeat 16 times, adding 8 pulses on last one. Complete 3 sets.

4. Bubba chest press

  • Lie on your back with your knees bent, bub between both hands resting on your chest. Engage your core and pelvic floor.

  • Breathe out as you press bub up and away from your chest towards the sky, straightening at your elbows.
  • Breathe in as you bend your elbows out to the sides, lowering bub almost to your chest.
  • Breathe out and press back up.
  • Repeat 16 times. Complete 3 sets.

5. Triceps push ups over bub

  • Place your bub onto a clean, safe space on the ground and place yourself on all fours over them. Make sure your hips are over your knees, your shoulders over your wrists, and bub’s belly or head is between your hands.

  • As you breathe in, bend at your elbows, lowering your forearms towards the earth. Give bubba a kiss!
  • Breathe out, straighten elbows (while keeping elbows inside the line of the body) and press your torso back up to your all fours starting position.
  • Repeat 16 times. Complete 3 sets.

6. Bub biceps curl

  • Stand tall with your feet hip distance apart, holding bub between both hands in front of your hips.

  • Breathe out, bend your elbows and draw your bub up towards your head.
  • Breathe in, open at the elbows, and lower bubba back to hips.
  • Keep your elbows beside your ribs as you bend and straighten them, and make sure your shoulders don’t round or hunch.
  • Repeat 16 times. Complete 3 sets.

7. Split lunge holding bub

  • Start standing with your feet in parallel, bub to chest. Step your right foot back behind you. Keep your hips square to the front.

  • As you breathe in, bend both knees. The front knee should bend until it is at 90 degrees, directly over your heel. The back knee bends towards the floor. Keep your weight and focus on the front heel.
  • Breathe out and straighten both legs, keeping your split leg stance.
  • Repeat 16 times, then swap legs and repeat 16 times. Complete 3 sets.

This bubacise workout was provided by Sasha Kauffman from Pure Health Clubs, with moves demonstrated by Marina Perry. 

Exercise safely: See your doctor for advice before starting any new exercise program, especially if you have any existing health concerns or you are just starting out. Find out more about exercise safety from the Better Health Channel.

And for mums-to-be, listen now on how to strengthen your pelvic floor.

Recommended Reading


The best reasons to exercise outside

Sports scientist Luke Ashcroft explains the top benefits. Read more


Set your kids up to play sport safely

Tips to prevent your kids getting hurt. Read more


Fuel for active kids

Find out more about nutrition and exercise for young people. Read more


Make recovery a part of the program

Why proper recovery from injuries is so important for kids. Read more


How to get in the sports performance zone

Your mindset can play a big role in your sports performance. Read more

youtubetwittersign-up-userArtboard Copynp_phone_503983_000000download_red4xdownload_red4x copyArtboardmember-offer-starLogoMedibank - Logo - ColourOval 5Instagram iconicon-editdownload_red4x copygive-back--spinesgive-back--moneygive-back--massagegive-back--likegive-back--jointgive-back--emailgive-back--dislikedownload_red4xdownload_red4xGroup 5filter-iconfacebookMobile Navcheckcarret-upcarret-rightcarret-leftcarret-downGroup Copy 2arrowarrow-circleanimated-tick