Squeezing in fitness after baby can be tough—but Camilla Luddington shares her secrets for sneaking in exercise while still spending quality time with your kiddo.


Grey's Anatomy actress and new mom Camilla Luddington needed to go from the delivery room to a TV set just months after the birth of her daughter, Hayden Alan. But as most new parents know, taking care of a newborn and taking care of yourself is mission impossible during those crucial first months. That's why Luddington called in help from her trainer, A.J. Draven, father of three who is no stranger to the madness of parenthood. Draven created a 'Mommy and Me Workout' for Luddington that will help mom break a sweat and have fun with Baby.

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"I had a good understanding of what she was going through as a new mom physically and emotionally, and of course how hard it can be to make the time for yourself," Draven explains. "I understand how difficult it can be for a new mom to take care of themselves when their babies can and do take up so much time and energy!"

Draven tailored the program to a new mom's needs: "I knew I needed something that she could do on a moment's notice, whenever she found the energy. I created this program because not only is it something that she could do whenever you find a spare few minutes, but it's a fun bonding experience with your child."

All moms can follow this regimen during playtime. And if your baby is down for a nap? You can swap in dumbbells, kettle bells, or do the moves with no weights at all!

Here is a breakdown of all the steps:

1.  Squat 

  • Start with a good posture. Engage core and glutes.  
  • Make sure weight is in the center of your foot (don't lean back or forward!)
  • Hold baby tight to your body like you are giving them a big hug. 
  • Hinge back at the hips and drop your weight down
  • Let hips drop below knees if possible so that if there were a marble on your knees, it would roll towards your hips. 
  • Drive your weight up through the center of your feet
  • Stand all the way up, be sure core and glutes are still engaged, and repeat. 

2. Lunge 

  • Start with a good posture.  Engage core and glutes.  
  • Hold baby tight to your body like you are giving them a big hug. 
  • Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you, don't keep looking down). 
  • Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.
  • Drive through the foot back up to your starting position.

3.  Sit-Ups 

  • Lay on your back with your baby on your stomach. 
  • Hold baby securely, preferably one hand under leg and other under armpit. 
  • Keep feet in butterfly position with soles of feet touching.
  • Engage core by visualizing pulling your belly button to your spine.
  • Lower back should be on the ground. 
  • Sit up and forward, keeping your chin off of your chest.
  • Press baby above you slowly, and safely bring them back down. Repeat. 

4.  Bridge 

  • Lie flat on the floor on your back with your baby over your hips and stomach and hands around the baby's hips.
  • Your feet should be placed about shoulder width apart, with heels in close to your glutes.
  • Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. 
  • Slowly go back to the starting position as you breathe in.

5. Russian Twist

  • Lie down on the floor placing your feet about a foot from your glutes. Your legs should be bent at the knees.
  • Hold baby under their armpits with your hands.
  • Elevate your upper body so that it creates an imaginary V-shape with your thighs. Keep your back as flat as possible. No hunching! 
  • Twist your torso to the right side so the baby's foot touches the ground beside you. 
  • Hold for a second and move back to the center while exhaling. 
  • Now move to the left side performing the same technique.

6. Bicep Curl

  • Stand up straight with a good posture. 
  • Engage your core and glutes, with your shoulders back. 
  • Hold baby lengthwise across your chest. 
  • Keeping your body engaged, roll the baby up your body by contracting your biceps.
  • Then inhale and slowly begin to lower the baby back down to the starting position.