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8 Baby Wearing Exercises: Easy and safe exercises you can do while wearing your baby!
Being a first time mom, I quickly realized what little time I could now claim as my own. Suddenly, I couldn’t workout, shower, eat or even pee whenever I felt like it. Taking care of a baby is a huge responsibility so your self-care activities, unfortunately, get put on the back burner. Even when I did find the time to invest in myself, the last thing I wanted to do was pick up a dumbbell.
I was very active prior to and during my pregnancy so I really wanted to (and needed to) find a way to incorporate exercise back into my routine without it feeling like such a chore. So one day I just decided to stick Caleb in the baby carrier and work out with him. It was great! I didn’t have to keep my eyes on the baby monitor, worried that he would wake up at any minute and I didn’t feel guilty for carving out that time for myself because he was right there with me; involved and having a blast watching and cheering me on through the workouts.
All the exercises I’m sharing require little to no equipment. They range from low to moderate intensity and you can adjust them to ensure both you and your baby stay safe and injury-free. Don’t forget that you’re not only working out with your baby but you are also postpartum, so take it slow.
Consider the age of your baby before you engage in any of these activities. For instance, an infant under 6 months could participate in low intensity exercises and babies older than 6 months can be included in more moderate exercises.
It is important that you use a well-suited, good-quality and supportive carrier. Always refer to the manufacturers recommendations for the carrier you are using to determine how to put your baby into the carrier so they are safe, supported and their airways are clear.
Finally, you want to make sure both you and your baby are dressed appropriately so your baby is comfortable and won’t be getting too hot. Consider light-weight, breathable clothing.
Don’t forget to warm up with a short walk!
1. Plié Squats
Step 1: Stand with your legs wide and your toes pointed slightly outwards.
Step 2: Bend your knees until they are over your ankles while raising your arms to shoulder height (for balance).
Step 3: Straighten your legs and lower your arms simultaneously.
2. Lunge Pulses
Step 1: Begin in a standing position and take a step forward so that your front leg is at a 90 degree angle.
Step 2: Pulse by bending and straightening the back knee continuously.
Step 3: Return to the standing position and switch legs.
3. Standing Calf Raises
Step 1: Stand with feet shoulder width apart and toes pointed forward.
Step 2: Lift your heels up while simultaneously shifting your weight onto the balls of your feet. Keep your legs straight.
Step 3: Slowly lower your heels back to the floor.
4. Standing Glute Kickbacks
Step 1: Begin by standing on one foot while the other is extended behind you, about 3 inches off the ground. Your body should be leaning very slightly forward.
Step 2: Lift your back leg slightly higher while squeezing your glutes at the same time.
Step 3: Lower your back leg to the original position and repeat. Switch legs.
5. Outside Bicep Curls
Step 1: Stand with feet shoulder width apart, toes pointed forward and dumbbells at your side. Turn your hands so that your palms are facing up.
Step 2: While keeping the upper part of your arms stationary and your elbows close to your torso, curl the dumbbells up until you reach your shoulders.
Step 3: Hold for a second and begin to lower the dumbbells back to the starting position.
6. Shoulder shrugs
Step 1: Stand with feet shoulder width apart and arms holding dumbbells at your side.
Step 2: While your arms remain extended, lift the dumbbells by shrugging (lifting shoulders) as high as possible.
Step 3: Slowly lower your shoulders to return to the starting position.
7. Tricep kickbacks
Step 1: Stand with feet shoulder width apart, knees slightly bent and lean forward from your hips while keeping your back straight.
Step 2: Bend your elbows, keeping them tight against your torso, and hold the dumbbells at chest height.
Step 3: Keeping your upper arms still and maintaining your elbows close to your torso, straighten your arms behind you and return arms to starting position.
8. Wall Pushups
Step 1: Stand at arm’s distance from a wall, with feet shoulder width apart and palms flat on the wall. Arms should also be shoulder width apart and at shoulder height.
Step 2: Bend your elbows slowly to bring your chest towards the wall. Keep elbows pointing down the whole time.
Step 3: Press back against the wall to return to the starting position.