Exercising with your baby in a baby carrier is a great way to get back in shape after giving birth, while spending quality time with your little one. Combining exercise with babywearing offers both physical and emotional benefits. Below are some exercises you can do with your baby safely in the baby carrier.
1. Walking
An easy way to start is to take daily walks with your baby in the carrier. This will improve your fitness and strengthen your leg muscles. Start with short distances and gradually increase the duration and intensity of your walks.
2. Squats
Squats are great for strengthening your legs and buttocks. With your baby in the carrier, stand upright with your feet shoulder-width apart. Bend your knees and slowly lower yourself down as if you were going to sit on a chair. Then come back up. Repeat this movement 10 to 15 times.
3. Lunges
This exercise targets your glutes and legs. Step forward with one foot and bend both knees until your back knee almost touches the ground. Make sure your front knee does not go past your toes. Push back up to the starting position and switch legs. Do 10 reps per leg.
4. Planking with your baby
This exercise strengthens your core muscles. Lay your baby in front of you while you are in a plank position, resting on your forearms and toes. Keep your body straight and tighten your abdominal muscles. Start with 15 seconds and gradually build up.
5. Triceps dips
Make sure your feet and palms are parallel. Lift your hips off the ground with your hands directly under your shoulders. Then bend your elbows and push back as you perform a tricep dip. Straighten your elbows and continue with the tricep dips, for 10-15 reps.
6. Baby lifts
Gently lift your baby above your head and lower it back down to just above your chest. This strengthens your arm muscles and provides a playful moment together. Repeat 10-15 times.
7. Push-ups with your baby
Place your baby on a mat and assume a push-up position with your hands next to your baby. Perform a push-up and give your baby a kiss with each repetition. This makes the exercise fun and interactive. Repeat 10-15 times.
8. Wall-sit with your baby
Lean your back against a wall and bend your knees until you are in a sitting position, as if you were sitting on an invisible chair. Hold your baby in the carrier while you hold this position. This strengthens your thigh muscles and improves your endurance. Start with 15 seconds and gradually build up.
9. Dance
Put on your favorite music and dance with your baby. Not only is this fun, it also improves your fitness and coordination. In addition, many babies find the rhythmic movement relaxing and often fall asleep while dancing.
Important points to consider when exercising with a baby:
- Safety First: Make sure your baby is seated correctly and safely in an ergonomic baby carrier that supports both your body and your baby’s.
- Listen to your body: Start slowly and don’t force anything. If you experience pain or discomfort, stop the exercise and consult a professional if necessary. In the first months after giving birth, jumping, running and heavy strength training are often too strenuous.
- Consult a professional: Before you start exercising after giving birth, it is wise to discuss this with your midwife or doctor, especially if you had a C-section or complications during labor.
Start today!
By incorporating these exercises into your routine, you can work on your recovery and fitness in a safe and enjoyable way, while building a strong bond with your baby. Enjoy these special moments together!
