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Babywearing Exercises – Get your postpartum body back into shape!

 By Rynette Tan

Managing Director & Babywearing Consultant, 13Thirteen 

Babywearing exercises can be fun and enjoyable, and is an excellent way for moms to get a good workout while bonding with bub. For moms with sticky babies who can’t be put down, babywearing exercises are a great way to do something for yourself without having to give up time with baby – double win!

We worked with Jaqui Heng, founder of Herlifts – Singapore’s leading women strength training gym – to come up with recommendations that you can perform at the comfort of your own home.  

Before you begin,

  • Ensure baby has developed full neck control (min 3-4 months) *
  • Ensure your obstetrician has given you the OK to exercise, especially if you’ve had a caesarian section
  • Choose a cool environment, dress lightly and use a carrier that provides excellent airflow – the carrier featured in the article is the Chimparoo Trek Air-O Woven

*If an older baby falls asleep during the exercise session, please ensure to keep one hand on baby’s neck for support.

 

Squat with Side Raise

      

    Instructions:

    1. Stand with your legs shoulder width apart
    2. Engage your core while lowering your body down
    3. Keep your chest up, and back straight
    4. Perform squat with thighs parallel to the floor before coming up
    5. Exhale through mouth while ascending
    6. Lift one leg to the side, bring it back down to the original position
    7. Repeat

    Take note:      

    • Ensure back is not rounded
    • Ensure knees are aligned with toes

     

    Sumo Squat

       

      Instructions:

      1. Stand with your legs hip width apart
      2. Engage your core while constantly pushing your knees out sideways
      3. Keep your chest up, and back straight
      4. Perform squat with thighs parallel to floor before coming up
      5. Exhale through mouth while ascending
      6. Repeat

      Take note:

      • Ensure back is not rounded
      • Ensure knees are aligned with toes

       

      Step Up

          

        Instructions:

        1. Find an 8 to 12 inch box or stool
        2. Elevate one leg on the box or stool
        3. Engage your core
        4. Lift your body up until your body is fully on top of the box or stool
        5. Lower yourself down slowly
        6. Repeat

        Take note:

        • Ensure knees are aligned with toes
        • Avoid kicking to bring your body up

         

        Side Lunge

          

         Instructions:

        1. Stand with your legs hips width apart
        2. Bend your knees as you move to one side
        3. Lower yourself down
        4. Exhale through mouth while ascending back to original position
        5. Repeat

        Take note:

        • Ensure knees are aligned with toes
        • Keep chest up, facing forward

         

        Leg Lift

                      

          Instructions:

          1. Stand with legs shoulder width apart
          2. Lean slightly forward, using your hands to support yourself against the wall
          3. Lift up one leg to the back while keeping elevated knee straight
          4. Lower slightly just before it touches the ground
          5. Repeat

          Take note:

          • Maintain a straight back


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