Babywearing exercises let you burn calories and reset your mood without lining up a sitter or wrestling the stroller out the door. On a cold day, or when leaving the house feels like too much, a carrier and a little floor space are all you need.
But how do you actually work out with a tiny human strapped to your chest, and is it safe for their hips, neck, and breathing?
We walk you through postpartum fitness and babywearing safety, then round up five effective workouts to get you moving again.
Key Takeaways
- Get cleared first: Gentle walking can start within days of an uncomplicated vaginal birth, but wait for your provider’s OK (often the six-week checkup, or roughly eight weeks after a C-section) before adding weighted or bouncy babywearing workouts.
- Protect the hips and airway: Keep your baby high on your chest in a front, facing-in carry, with knees higher than their bottom (the “M” or spread-squat position) and their face always visible.
- Build up gradually: Aim for about 150 minutes of moderate activity a week, starting with walking and core work before you add resistance training.
- Enjoy the payoff: Babywearing workouts let you bond, soothe a fussy infant, and model healthy habits for your family.
Knowing When To Exercise Postpartum
Get the green light from your healthcare provider before you strap on a carrier and start sweating. Your body went through a major event, and it needs time to recover.
Take Note
Once you are cleared, build back slowly. Start with walking and gentle core and pelvic floor work, then add resistance training over the following weeks. A reasonable target is 150 minutes of moderate activity a week, which you can split into short sessions that fit around naps and feeds. Moderate means your heart rate is up and you are lightly sweating, but you can still hold a conversation. If you feel pain or unusual fatigue, scale it back.
Be kind to yourself here. It took nine months to grow that baby, so give yourself at least as long to feel like your old self again.
Note
Give your core muscles time to knit back together before you challenge them with intense activity.
Benefits of Exercising With Your Baby
Why do we love combining babywearing and fitness? Here are four solid reasons.
- You fit in your fit time: You do not need to coordinate a gym schedule or hire a sitter. You can grab a workout in your living room while the baby naps on you.
- You get extra bonding: Your baby loves being close to you. The rhythmic movement often soothes them, and you can make it fun by singing or talking to them while you move.
- It aids development: The gentle motion and vestibular stimulation from your movement can support your baby’s balance and motor development.
- It builds healthy habits: You are modeling self-care for your child. They will grow up seeing that movement is a normal, fun part of daily life.
Exercising Safely While Babywearing
Every baby carrier has its own specs, but safety is universal. Follow these rules to keep your little one safe while you sweat.
Choose a Supportive Carrier and Front Carry
Work out in a soft, structured carrier with firm, non-stretchy fabric, worn on your front with your baby facing in toward you. Skip forward-facing and hip carries during exercise, since they throw off your balance and pull your baby out of the supported position. A wide-base carrier that holds the thighs also seats the hips more fully in the socket than a narrow one.
Check Your Baby’s Airways
You must be able to see your baby’s face at all times. Their chin should be off their chest to prevent positional asphyxiation. The carrier needs to be tight enough to support their spine but not so tight that it compresses their chest and restricts breathing (3).
Position Your Baby Properly
Your baby’s head should rest high enough on your chest that you can easily kiss the top of their head. Avoid placing them too low. Their legs should form an “M” shape, also called the spread-squat position: thighs spread around you, knees slightly higher than their bottom, and the thighs supported rather than dangling straight down. That position seats the ball of the hip joint in the center of the socket and lowers the strain that can contribute to infant hip dysplasia (4).
Keep Your Movements Controlled
Stick to smooth, controlled moves and keep your chest lifted. Avoid bending or leaning more than about 45 degrees in any direction, and go easy on deep squats or jumping until your pelvic floor and core have rebuilt their strength. Save the bouncy, high-impact movement for last.
Practice Before You Sweat
If you are using a new carrier or trying a new move, do a dry run first. Have a partner spot you, or practice over a soft surface like a bed until you feel confident in your balance and the carrier’s security.
Inspect Your Gear
Give your carrier a quick once-over before every workout. Look for frayed fabric, loose buckles, or weak stitching that could compromise safety.
Watch the Temperature
Body heat is shared between you and the baby, so you will both get hot quickly. Dress the baby in one less layer than usual to prevent overheating. If you are sweating heavily, check that your baby isn’t getting too hot or flushed.
Five Babywearing Exercises To Try
You can do everything from yoga to resistance training with a baby on board. Here are five videos to guide you through a safe, effective session.
1. Yoga Restorative Floor Practice
- Difficulty level: Easy.
- Length: 20 minutes.
- Equipment needed: Carrier, open space, yoga mat, yoga strap (or belt/scarf).
- Type of workout: Restorative yoga. It focuses on stretching, controlled breathing, and calming the mind.
- Why we love it: This gentle flow stretches tight shoulders and hamstrings while relieving lower back pain. It is perfect for days when you feel anxious or exhausted and need to reconnect with your body without high-intensity impact.
2. Low-Impact Cardio Workout
- Difficulty level: Medium.
- Length: 20 minutes.
- Equipment needed: Carrier and room to move.
- Type of workout: Low-impact cardio. Expect walking in place, lunges, side stepping, and gentle twists.
- Why we love it: This gets your heart rate up without jarring your joints. It burns off stress and gives you a sense of accomplishment. The constant motion is also excellent for lulling a fussy baby to sleep while you work.
3. CariFit Post-Natal Workout
- Difficulty level: Medium.
- Length: 15 minutes.
- Equipment needed: Carrier and open space.
- Type of workout: Full-body postnatal toning. Moves include squats, curls, lunges, and standing crunches.
- Why we love it: It is designed specifically for postpartum bodies. We appreciate the emphasis on good form and the built-in 20-second breaks to hydrate or check on your baby. It is efficient and effective for busy moms.
4. Total Body Workout
- Difficulty level: Medium/Hard.
- Length: ~20 minutes.
- Equipment needed: Soft structured carrier, dumbbells (5-12 lbs), sturdy bench/chair, resistance band (optional).
- Type of workout: Strength training. You will do deadlifts, walking lunges, rows, and dips. Note: The core section is done without the baby.
- Why we love it: This is a true muscle-building session. It targets the legs and arms to boost metabolism. We love that it incorporates real weights to help you regain strength.
5. Babywearing Dance Class
- Difficulty level: Easy.
- Length: 4 minutes (repeat as desired).
- Equipment needed: Carrier and open space.
- Type of workout: Dance cardio.
- Why we love it: It is pure fun. GroovaRoo makes dancing accessible and joyful. It is less about perfect form and more about endorphins and entertaining your baby. You can loop the video to extend the workout.
