How to Workout While Babywearing: A Strong Mama’s Guide to Moving, Bonding & Rebuilding Strength
Motherhood is full of multitasking — why not combine movement and bonding too?
If you’re craving a way to stay active, rebuild postpartum strength, and keep your baby close, babywearing workouts might be the perfect fit. Whether you're a few weeks postpartum (and cleared by your provider) or deep into toddlerhood, these workouts offer flexibility, connection, and powerful benefits for your physical and emotional health.
In this post, I’m breaking down how to safely workout while babywearing, why it’s such a powerful tool for moms, and how you can get started — even if your baby is in a clingy phase or you’re running on two hours of sleep.
Why Workout While Babywearing?
Let’s be honest — between naps, feeding, and finding time to shower, fitting in a workout can feel impossible. That’s where babywearing changes the game.
Here are a few of the biggest benefits:
1. Built-In Bonding Time
Babywearing allows you to keep your baby close, which promotes attachment, emotional regulation, and connection — all while you move your body.
2. Hands-Free Fitness
With your baby safely secured in a carrier, your hands and space are free to squat, lunge, or do a standing core series. It’s a low-pressure way to sneak in strength training.
3. Postpartum-Safe Movement
When done properly, babywearing workouts can support postpartum recovery by focusing on bodyweight resistance, functional movement, and core engagement — without overstressing healing tissues.
4. No Equipment Needed
You don’t need a gym, weights, or babysitter. All you need is your body, a baby carrier, and a little motivation (coffee helps too).
How to Workout Safely While Babywearing
✅ Get Cleared First
Before jumping into any postpartum fitness routine, always get clearance from your doctor or midwife — especially if you had a C-section, diastasis recti, or pelvic floor issues.
✅ Choose the Right Carrier
A supportive, ergonomic baby carrier is key. I absolutely LOVE my Artipoppe carrier, and use it for all my workouts.
Your baby should be:
Facing inward
High and tight on your chest (I like to say you should be able to kiss your baby’s head!)
With knees supported in an “M” shape
Avoid front-facing positions during workouts, and make sure their airway stays clear at all times.
✅ Start with Low Impact Movements
Some great beginner-friendly movements include:
Squats and sumo squats
Lunges (static or reverse)
Wall sits
Arm pulses and rows
Standing core squeezes or breath work
Avoid high-impact jumping or twisting unless you’re further along in your recovery and feel confident doing so.
🎥 Try My 20-Minute Babywearing Full Body Workout
I created a free babywearing workout on YouTube that you can follow from home — no equipment or babysitter required!
👉 Watch it here
This 20-minute full body routine targets strength, stability, and endurance, all while keeping your baby close and content.
It’s perfect for:
Moms in early postpartum stages (with clearance)
Busy moms juggling multiple kids
Anyone wanting to sneak in a quick, effective workout with baby in tow
🌟 Final Thoughts
Working out while babywearing isn’t just about burning calories — it’s about feeling strong, staying connected to yourself, and modeling movement for your little one. Even 10–20 minutes a day can shift your mood, rebuild strength, and remind you that you’re still in there, mama.
You deserve to feel strong, supported, and seen — and babywearing workouts are one beautiful way to reclaim your wellness, one squat at a time.
➡️ Ready to Move?
Hit play on my free babywearing full body workout on YouTube:
🎥 Watch it now
And don’t forget to subscribe for more postpartum workouts, mom life hacks, and fitness programs designed just for you.
