Babywearing Exercises And Workouts

Exercising with a baby carrier is a fantastic hack for burning calories without needing a babysitter. It is a lifesaver during the winter months or when dragging out the stroller feels like too much effort.

But how do you actually workout with a tiny human strapped to your chest? Is it safe for their hips and neck?

We are here to help you navigate postpartum fitness and babywearing safety. We also rounded up five effective babywearing workouts to help you get moving again.

Key Takeaways

Consult your provider: Always get approval from your doctor or midwife before restarting an exercise routine; your body needs time to heal.
Wait it out: Most experts recommend waiting at least six weeks after birth (or eight weeks for a C-section) before jumping back in.
Start slow: Ease into cardio and resistance training to prevent injury. Listen to your body and stop if anything feels “off.”
Enjoy the benefits: babywearing workouts allow you to bond, soothe a fussy infant, and model healthy habits for your family.

In This Article

Knowing When To Exercise Postpartum
Benefits of Exercising With Baby
Exercising Safely While Babywearing
Five Babywearing Exercises
FAQs

Knowing When To Exercise Postpartum

You must get the green light from your healthcare provider before strapping on your carrier and sweating it out. Your body went through a massive event, and it needs time to recover.

Take Note

Most doctors recommend waiting at least six weeks after a vaginal birth before exercising again. If you had a C-section, that timeline usually extends to eight weeks. Listen to your doctor, and do not jump in too soon.

Once you are cleared, start slowly. You can gradually increase the length of your cardio sessions and the weight of your resistance training. If you feel pain or excessive fatigue, scale it back.

Be kind to yourself during this process. It took nine months to grow that baby, so it is reasonable to take just as long to feel like your old self again.

Note

If you have diastasis recti (abdominal separation), avoid exercises that strain your midline or cause your belly to dome outward. Skip the crunches and planks for now. You should also avoid heavy lifting, twisting, or deep backbends until you heal. These movements can worsen the separation ⁽¹⁾.

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 vestibular stimulation from your movement can actually help your baby’s motor skill development and balance.
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 unique specs, but safety is universal. Follow these five rules to keep your little one safe while you sweat.

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 ⁽²⁾.

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, with knees higher than their bottom. Avoid carriers where legs dangle straight down, as this can contribute to infant hip dysplasia ⁽³⁾.

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.

FAQs

Can I Run While Wearing My Baby?

Generally, running with a baby in a standard carrier is not recommended. The impact can be jarring for the baby’s developing spine and neck, and the tripping hazard is higher for you. If you want to run, a jogging stroller is a much safer option once your baby has adequate neck control (usually around 6-8 months).

What Should I Wear for Babywearing Workouts?

Wear breathable, moisture-wicking fabrics to keep both of you cool. Avoid clothing with zippers, buttons, or seams that could press uncomfortably into your baby’s skin or your own skin under the carrier straps. A supportive nursing sports bra is also a must.

Is Squatting Safe With a Baby Carrier?

Yes, squatting is generally safe and is a great exercise for building leg and core strength. However, you must maintain a wide stance for balance and keep your chest lifted. Ensure your baby is secure and that your knees do not cave inward as you lower down.

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