When people imagine the life of a newborn photographer, they usually picture something serene. A quiet studio filled with soft white light, a baby sleeping soundly on a fluffy blanket, and a calm photographer in complete control, gently pressing the shutter button. What they don’t picture is the acrobatics happening to get “the shot”..

The truth? Being a newborn photographer comes with a secret workout routine. Forget Pilates and spin class—after a long newborn session, your legs, arms, core, and back will let you know you’ve been working out in ways you never expected.

Here’s a peek into the unofficial, unspoken, and very real exercise regimen of every newborn photographer.

1. The Beanbag Squat Challenge | Newborn and Maternity Photography Mentor

It starts with the beanbag—the foundation of so many poses. You’re squatting low, rearranging wraps, tucking in little fingers, and smoothing out blankets until they’re wrinkle-free. Then you stand up, adjust the light, crouch back down, and repeat… approximately 48 times.

By the end of a session, your quads feel like you’ve just taken on the stair master. Who needs leg day when you’ve spent three hours perfecting “froggy pose”?

Pro Tip: Save your knees and back by investing in a low rolling, or even a little step stool. It keeps you mobile without all the up-down, and your joints will thank you later.

 

2. The Plank-and-Shoot | Newborn and Maternity Photography Mentor

Sometimes the best angle isn’t standing, squatting, or kneeling—it’s hovering like a human tripod over the beanbag. One hand holds the camera, the other steadies a tiny hat, while your toes desperately grip the floor to keep you from toppling over.

This move works your shoulders, arms, and core simultaneously. If it looks ridiculous from the outside, that’s because it is. But hey, anything for the perfect shot.

Pro Tip: Use a step stool or small ladder to get overhead angles without straining. It keeps your back straighter and gives you more stability (and less chance of accidentally bonking your camera into the beanbag).

3. The Wrap-and-Repeat Arm Workout | Newborn and Maternity Photography Mentor

Wrapping is an art form. But wrapping again and again because the baby Houdini-wriggled out of it? That’s an arm workout.

Your biceps and forearms get plenty of exercise from twisting, tucking, and re-wrapping until that little bundle looks picture-perfect (and hopefully stays that way long enough for three poses). By the time the session is over, your arms feel like you’ve been lifting weights—tiny, adorable, very wiggly weights.

Pro Tip: Practice wrapping on a doll between sessions to refine your muscle memory. The smoother and quicker your technique, the less strain you’ll feel in your arms—and the calmer the baby stays.

4. The Tiptoe Ballet | Newborn and Maternity Photography Mentor

You know those shots where the light falls just right? Achieving that usually means tiptoeing around the studio like a ballerina. One wrong step and you risk waking the baby, so you practice your silent dance routine: light on your feet, balanced, and graceful (or at least pretending to be).

Calves of steel? Absolutely.

 

Pro Tip: Wear supportive, quiet shoes or cushioned socks. Standing for long periods on hardwood can wreak havoc on your joints, so keep comfort in mind along with silence.

5. The “Don’t Wake the Baby” Hold | Newborn and Maternity Photography Mentor

Every newborn photographer knows this one. You’re holding your breath, bent halfway over the posing table, with your arm frozen in midair. The baby stirs… you wait… you wait some more. Muscles on fire, camera strap digging into your neck, you channel the patience of a yogi.

Finally, the baby drifts back to sleep and you release your pose like you’ve just completed the longest plank of your life.

Pro Tip: Position yourself comfortably before you start adjusting. Move slowly and deliberately so you don’t end up stuck in a painful pose for too long.

6. The Flexibility Test | Newborn and Maternity Photography Mentor

Photographing newborns means stretching into positions you didn’t know you were capable of. Knees to chest, arms twisted at odd angles, or sitting cross-legged for longer than any adult body should. Who knew newborn photography doubled as a flexibility workshop?

It’s basically yoga, minus the incense.

Pro Tip: Stretch before your session. Loosen your back, legs, and shoulders just like you would before a workout. Your body will recover faster, and you’ll avoid those “day-after” aches.

7. The Cool Down: Laptop Marathon | Newborn and Maternity Photography Mentor

And just when you think the workout is over, the cool down begins—editing. Hours at the computer, hunched over like a marathon runner at the finish line. Except instead of medals, your prize is Lightroom sliders and Photoshop layers.

Let’s just say: good posture is optional, but a comfy chair is non-negotiable.

Pro Tip: Use an ergonomic chair and raise your monitor to eye level. Small adjustments in your workstation setup make a huge difference for long-term comfort.

Why This “Workout” Matters | Newborn and Maternity Photography Mentor

All joking aside, the physical effort behind newborn photography is one of the most overlooked parts of the job. It’s not just about clicking a button. It’s about moving, stretching, balancing, and staying calm in uncomfortable positions—all while keeping safety and comfort the top priority.

This hidden workout is also a reminder of the passion photographers bring to every session. They’ll squat, plank, tiptoe, and twist themselves into knots if it means capturing a once-in-a-lifetime moment for new parents.

So the next time you leave a session feeling like you just completed a bootcamp workout, take pride in it. You’re not just a photographer—you’re a multitasking athlete capturing once-in-a-lifetime memories.

And the best part? This is one workout where the results last forever.