Have fun exercising with your baby with this total body babywearing workout routine you can do at home. While wearing your baby carrier you can bond with your baby and get into shape during your postpartum recovery + babywearing workout video

This post contains affiliate links. For more information, see my disclosures here.

Are you ready to get started on your first mommy and me babywearing workout? Or maybe you are tired of the workout you have been doing, and you are looking for something more challenging. In this article you will find the best mommy and me babywearing workout routine as prescribed by a physical therapist for postpartum women. These exercises are the best and most effective exercises to target all your major muscle groups in one routine. Continue reading to see the workout plus watch the video at the end of the post.

Benefits Of Mommy And Me Babywearing Workouts

I love love love this article because who doesn’t want to have fun working out with their baby attached to them! Benefits all around!

Let’s talk about the benefits of working out with your baby before we get into the workout routine:

You get your body into shape; an intense workout helps keep you healthy and strong.

You get added weight to your routine by just simply wearing your baby.

Prolonged special bonding time between you and your baby that will help develop your relationship together.

Time management: get two things done at once. (1) your workout and (2) play time with baby.

Teaches your baby at a very early age the importance of working out and health (if you keep working out with your baby all the way up into toddler and preschool years, then your child will definitely develop good health habits into adulthood.

Hearing your baby’s giggles as you move in different directions and knowing she’s having the most amazing time with her mommy is simply priceless.

Mommy and Me Babywearing Exercises With Carrier or Sling

Be sure to have complete clearance from your doctor before beginning a workout program, including this babywearing workout routine. Also, be sure to have a well secured baby carrier where you know your baby is safe within. A sling can also work well for babywearing workouts.

When wearing a carrier, have your baby facing you if under 6 months old; if your baby has good head control (typically around 6 months of age) your baby should be stable enough to face away from your body.

Always move in slow, controlled movements during babywearing workouts so that you do not jar your baby around in a quick manner. It’s important to be aware of your baby’s neck and head stability during all movements.

Related: The Best Beginner Core Exercise Recommended For Moms | VIDEO

Be careful when bending over to pick up anything (such as weights) while doing a babywearing workout. Pick up items off the floor by means of squatting rather than bending over at the waist. Again, be mindful of the position of your baby and his head/neck during all movements.

BabyBjorne Baby Carrier

17 Of The Best Exercises For Your Babywearing Workout

1. Squats

Separate legs to be shoulder width apart. Gradually squat down like you are sitting in a chair. Go down as far as you are comfortable. Then slowly rise up to starting position by straightening your knees. Arms are resting at your side the entire time. Repeat and perform 3 sets until fatigued.

2. Squats with Lateral Arm Raises

Separate legs to be shoulder width apart. Gradually squat down like you are sitting in a chair. Go down as far as you are comfortable. At the same time, raise arms out to the side with elbows straight and lifting to shoulder height. Then slowly rise up to starting position by straightening your knees and lowering your arms. Repeat and perform 3 sets until fatigued.

3. Squats with Forward Arm Raises

Separate legs to be shoulder width apart. Gradually squat down like you are sitting in a chair. Go down as far as you are comfortable. At the same time, raise arms in front of you with elbows straight and lifting to shoulder height. Then slowly rise up to starting position by straightening your knees and lowering your arms. Repeat and perform 3 sets until fatigued.

4. Arm Raises

Stand with feet shoulder width apart. With arms at your side, slowly raise them up in front of you to eye level keeping elbows straight. Do not raise them past shoulder height. Slowly lower to starting position. Repeat and perform 3 sets until fatigued.

5. Lateral Raise

Stand with feet shoulder width apart. With arms at your side, slowly raise them up to make a T position with your arms. Do not raise them past shoulder height. Slowly lower to starting position.  Repeat and perform 3 sets until fatigued.

6. Side Step Squat

Start with feet together and step off to the side with the right leg (about 2 feet apart). Then slowly lower down and perform a squat (as described above). Rise back up with knees straightening and then step back into center (feet together). Repeat on the Left leg. Continue to alternate and repeat 3 sets until fatigue.

7. Lunges

Start by stepping forward with your Right leg while your Left leg is stationary. Once in this position, go up and down by bending both knees comfortably. Remember your front knee never bends past 90 degrees and that knee stays right over top of your toes. Perform 3 sets to fatigue on each side.

8. Lunges + Lateral Raises

Start by stepping forward with your Right leg while your Left leg is stationary. Once in this position, go up and down by bending both knees comfortably. When you lower your body, perform lateral arm raise by lifting arms to shoulder height and maintaining elbows straight. Remember your front knee never bends past 90 degrees and that knee stays right over top of your toes. Perform 3 sets to fatigue on each side.

9. Lunges + Forward Arm Raise

Start by stepping forward with your Right leg while your Left leg is stationary. Once in this position, go up and down by bending both knees comfortably. When you lower your body, perform forward arm raise by lifting arms to shoulder height and maintaining elbows straight. Remember your front knee never bends past 90 degrees and that knee stays right over top of your toes. Perform 3 sets to fatigue on each side.

10. Calf Raise + Shoulder Press

Start standing with your feet hip width apart.  With arms bent and hands at your shoulder, perform a calf raise by going on your tippie toes. Then lower down so your feet are flat. Once you are standing with feet on the ground, perform a shoulder press by slowly raising your arms to press up towards the ceiling and extend elbows to be straight. Slowly lower to starting position. Repeat and perform 3 sets until fatigued.

11. Shoulder Lift Forward + Static Arm + Forward march

Stand with feet shoulder width apart. Raise arms in front of you, with elbows straight and hands at eye level. Maintain this position as you march in place alternating right and left leg. Lift leg in front of you like a standard march as if you were in the army. Repeat and perform 3 sets until fatigued.

12. Shoulder Abduction Lift + Lateral March

Stand with feet shoulder width apart. Raise arms up to the side of you, with elbows straight and hands at shoulder level (making a T formation with your body)l. Maintain this position as you march in place alternating right and left leg. Lift leg off to the side of you keeping your hips opened wide. Repeat and perform 3 sets until fatigued.

13. Single Leg Stance Balance

Maintain your balance while positioning your body weight over top of you Right leg. Lift your Left leg up so that you are only standing on your Right leg. Balance on your one leg for 30-60 seconds x 3 sets. Repeat on other leg.

14. Single Leg Stance Balance + Bicep Curl

Maintain your balance while positioning your body weight over top of you Right leg. Lift your Left leg up so that you are only standing on your Right leg. Balance on your Right leg while performing bicep curls until fatigued or until you cannot balance safely any longer on your Right leg. Switch and perform bicep curls while standing on your Left leg until fatigued. 

15. Single Leg Stance Balance + Bicep Curl + Shoulder Press

Maintain your balance while positioning your body weight over top of you Right leg. Lift your Left leg up so that you are only standing on your Right leg. Balance on your Right leg while performing a bicep curl followed by a single shoulder press. Repeat bicep curl + shoulder press until fatigued or until you cannot balance safely any longer on your Right leg. Switch and perform bicep curl + shoulder press while standing on your Left leg until fatigued. 

16. Stairs

Within your home, at a park, stadium or mall, find a set of stairs that you are not likely to slip on and walk up and down continuously for 3 sets. Set a timer for each set to see how long you can tolerate continuous walking. It might only be 3 minutes. Maybe more. Whatever it is, try to increase your time for each set.

17. Step Downs

At the bottom of the steps, stand on that last step with the right foot. Have your left foot dangle off the edge. Slowly bend and lower with your right leg while your left foot dips down but never touches the floor. Slowly straighten right knee to starting position.  Repeat and perform 3 sets until fatigued on each leg.

Please take a moment to watch this short video in order to make sure you are perofrming these exercises the correct way. Proper form is very important so be sure to follow the video’s instructions. 

 Conclusion

This babywearing workout is great for beginners who are looking for something easy to get started with after having a baby (remember to get clearance at your 6 week postpartum check-up). 

But this babywearing workout can definitely be more challenging with increased reps and sets, and not to mention the added weight of your growing baby attached to you in the carrier!

With the benefits of getting a great workout in and the special bonding time you get with your baby, it’s no wonder babywearing workouts are so popular.

Up next, you’ll want to check out the 15 Best Mommy and Me Postpartum Exercises you can do with your baby. There’s a video for you as well.

Be sure to sign up for my newsletter where you can become a VIP member and get exclusive updates on when I post videos and more exercises similar to these on the blog.

Do you have a favorite exercise you like to do with your baby? Comment below and let me know. I always love trying new exercises!

Keep Smiling,

Dr. Jena Bradley, DPT

This post contains affiliate links. For more information, see my disclosures here.

*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Perform exercises at your own risk.

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