Get outside for this Mommy and Me workout for your lower body. Tone your legs while you exercise with your baby during this postpartum babywearing workout.


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Mommy and Me babywearing workouts are a great way to exercise during postpartum recovery. Babywearing workouts are especially beneficial because you bond with your baby and focus on your health at the same time. 

Working out with your baby is easy to do, and your baby will love bouncing around with your movements as you exercise. Find your favorite baby carrier to wear and position your baby comfortably inside before you get started.

Be sure to have your baby facing towards you if your baby does not have good neck control. If your baby is 4-6 months or older and has good neck control, your baby may enjoy facing away from you. Give your baby a toy to hold and put on some good music for your workout with your baby.

Babywearing workouts are especially beneficial because you bond with your baby and focus on your health at the same time.

Today we are working out with your baby outdoors. As the weather gets nicer, take your baby outside to get some vitamin D – another bonus!

Find a place that is flat for you to move around, either your driveway, a playground, parking lot or a park. Pick a place with some nice scenery and enjoy exercising with your baby with these 7 lower body postpartum exercises.

Related: 10 Easy and Safe Core Exercises for Your Postpartum Workout At Home

*Before beginning any postpartum workout, you must be approved by your doctor at the 6 week postpartum check-up (see my disclaimer below for more details).

Outdoor Mommy and Me Workout for your lower body

1. Warm-Up: Marching


Let’s warm-up with some marching in place. Do not lift your knees too high to start but to the height of your hip is all you need to do.

When you are marching, open your legs wide so that you don’t bump into your baby’s feet.

Be sure to alternate your legs for this hip flexion exercise.

Perform 10 reps and work towards 2-3 sets or as tolerated.

2. Wide Squats


Let’s move on to some squats, which are a great way to tone your quads and your hamstrings at the same time.

There are various ways to perform a squat, but for this exercise you will be doing a wide squat. Be sure to open your legs so that your feet are further than hip width apart; turn your knees and toes out to start.

Squat down by lowering your buttocks down into a sitting position. Since you are wearing your baby, be sure to find the perfect balance. You may have to adjust your center of gravity forward due to the weight of your baby in front of you.

Go down as low as you can tolerate, and be sure to not lose your balance. Then slowly rise up, pushing through your heels and squeezing your thigh muscles.

Perform 10 reps for 2-3 sets as tolerated.


3. Narrow Squats


Performing narrow squats is a great way to target your quad and hamstring muscles in a different way. You also really engage the glute max with a narrow squat.

Place your feet about hip width apart or even narrower if you can.

Be sure to adjust your baby’s feet so that you and your baby are comfortable each time you lower down.

Again, find that perfect center of gravity every time you squat, adjusting the angle of your back to be slightly forwardly flexed to prevent you from losing your balance.

Perform 10 reps for 2-3 sets or as tolerated.


4. Alternating Lunges


Start with feet together and then step forward with your Right leg as you lunge down slowly. 

To perform a safe lunge, be sure to not allow your front knee to go over your toes, but rather keep a 90 degree angle in your front knee for proper form.

Slowly raise up by extending your knees and step back with the Right foot so your feet are together. 

Repeat the same with the Left leg and perform the exercise 10 times on each leg. Be sure to alternate lunges. Do 2-3 sets or as tolerated. 


5. High Knee Marching

 Let’s get a little higher now with your marches and lift your knees way up. Alternate lifting your legs between the Right and Left leg and really pull your knees up.

Your baby will love the side to side movements as you alternate your leg lifts. 

Be sure to keep your knees facing outward and to the side so that your knees don’t hit your baby’s feet.

Perform 10 repetitions for 2-3 sets or as tolerated. 


6. Side Leg Lifts

Next you will be working your outer thights with these side leg lifts. Hold onto something for balance if you need it. Use a wall, chair, playground pole or a bench so you don’t topple over as you lift your leg. 

If you don’t need anything, be sure to lift your arms up for balance. 

Also, remember to keep your standing leg slightly bent to help with knee comfort.

Lift your opposite leg to the side slowly, as high as you can tolerate and then back down slowly, never letting your leg touch the ground. 

This is a great balance exercise for your stance leg since your kicking leg never taps the ground.

Related: 15 Best Mommy and Me Exercises with Baby

Perform 10 repetitions on one side then switch to the other side for 10 repetitions. Perform 2-3 sets or as tolerated. 


7. Backwards Leg Lifts

For counter balance, raise arms in front of your body throughout the entire exercise. 

Slowly lift one leg up behind you as high as you can tolerate without losing your balance.

Squeeze the buttocks as you lift and then lower back down without letting your foot hit the ground. 

Balance on your stance leg and maintain a slightly bent knee position. 

Perform 10 repetitions on one leg, then switch to perform another 10 repetitions on the opposite leg.

Do 2-3 sets or as tolerated. 

Related: 17 Best Total Body Babywearing Exercises for your Mommy & Me Workout


Postpartum Mommy and Me Workout At Home


Postpartum mommy and me workouts are a great alternative to your regular workouts if you are short on time. If you get an opportunity to go outside, I would encourage you to do this workout.

In this Mommy and Me workout we went over 7 lower body exercises with your baby strapped to you in the carrier. The exercises included:

1. Warm-up marching

2. Wide Squats

3. Narrow Squats

4. Lunges

5. High Knee Marches

6. Side Leg Lifts

7. Backwards Leg Lifts

Be sure to do 10 reps and work up to 2-3 sets for each exercise.

I encourage you to try doing this 3+ days a week to see the best results.

If you are looking for more Mommy and Me exercises you can do while wearing your baby, be sure to check out this Total Body Mommy and Me workout that includes several exercises for your arms and new exercises for your legs. 


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. Always warm up thoroughly and stretch after all workouts. and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.

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