As a mother, finding time to work out can be a challenge. Between the demands of caring for your little one and managing day-to-day responsibilities, it might seem like there’s no time left for self-care. However, incorporating babywearing into your workout routine can be a game-changer, allowing you to bond with your baby while staying active. In this blog, we’ll explore the numerous benefits of babywearing while working out, from strengthening your body to nurturing your connection with your child.
Full-Body Babywearing Workout
FIT4MOM x Jessica Maurer
BABYWEARING POSITIONS
While many types of carriers exist, the best type for fitness purposes is the Soft-Structured Carrier (SSC). The SSC is easy to use and can accommodate infants through toddlers. There are many SSCs to choose from. Moms should consider cost, style, features, and personal comfort. Look for one that offers a wide-leg, seated carry option.
While soft-structured carriers may look similar, they are not the same. To ensure the safety of you and your little one, it is essential to follow carrier manufacturer guidelines specific to the carrier.
You should feel like the carrier is an extension of yourself. The baby should feel secure but not too tight. There should be minimal adjusting and carrier movement during the activity. Other features and benefits to take note of:
- Provides optimal support for baby's developing spine and hips
- Gives optimal support to your back and helps align your center of gravity for exercise
- Multiple carrying options based on baby's age and your preference
- Easy to adjust to fit each person's body type
Babywearing Benefits
Babywearing doesn’t just benefit you; it also supports your baby’s physical and cognitive development. The gentle movements and changes in position during your workout stimulate your baby’s vestibular system, which is responsible for balance and spatial orientation. This stimulation helps your baby develop their sense of balance and coordination.
Moreover, your baby's close proximity to you during exercise exposes them to various sights, sounds, and experiences, which can promote cognitive development. As they observe your movements and interact with the world from the safety of their carrier, they’re constantly learning and growing.
This physical closeness also promotes the release of oxytocin, often called the “love hormone,” which enhances feelings of attachment and bonding. As you exercise together, you’re taking care of your physical health and nurturing a deep emotional connection with your child.
For many new moms, returning to exercise after childbirth can be daunting. Babywearing offers a gentle way to ease back into physical activity. Since your baby is with you during the workout, you can start with low-impact exercises and gradually increase the intensity as your body regains strength and endurance.
Did you know you can babywear in our Stroller Strides and Stroller Barre classes? Our instructors are trained to help you work out while your littles are worn or in a stroller.
Babywearing Workout
If you want to experience this workout in full with an instructor? Try it for free on FIT4MOM On Demand here.
Low Run
Start with your feet hips distance apart. Find strong posture by zipping your ribcage and standing tall. Soften your knees and shift your weight into the balls of your feet. Now, kick your booty while alternating stepping feet. Make sure to stay low with bent knees to eliminate any bounce.
Next Step: When ready to add on, cradle the child's head and pump with the other arm as if you were running.
Squat & Open
Find strong posture by zipping your ribcage and standing tall. Step out to be a bit wider than your hips and drop low into a squat. Push through your heels as you return to standing with strong posture.
Next Step: When ready to add on, cradle the child's head and hold the opposite arm bent at shoulder height. As you lower, the arm should be in front of you. As you step together, open the elbow to the side of the body, stopping in line with your shoulder. In this position, try to find a contraction in your shoulder and back before repeating.
Low Jacks
Find strong posture by zipping your ribcage and standing tall. Soften your knees as you put your weight into your heels. Tap one foot to the side as if you were doing half of a jumping jack. Step the foot back to the center as you switch sides. Like in the low run, you will want to stay low with bent knees to prevent bouncing.
Next Step: When ready to add on, cradle the child's head and open the opposite arm overhead as if doing half of a jumping jack.
Plie Squat & Rotation
Find external rotation by turning your hips, knees, and feet out to the front corners of the “room”. Now, step out wide and bend both knees to lower your hips straight down. Squeeze your heels towards each other as you stand up.
Next Step: When ready to add on, cradle the child's head as you reach towards the side of the room at the top of your pile squat.
Babywearing Workout Classes
Looking for a great babywearing workout near you? FIT4MOM provides workout classes for mothers who want to find workouts they can do with baby while also building a local motherhood community for themselves. Win-win!
Stroller Strides and Stroller Barre offer a fantastic opportunity to experience this supportive community while babywearing. Whether you're a seasoned athlete or just beginning your postpartum fitness journey, our instructors help you feel successful and empowered—whether pushing a stroller or wearing your baby. Your first class is always free.
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