By Rynette Tan
Managing Director & Babywearing Consultant, 13Thirteen
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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:
- Stand with your legs shoulder width apart
- Engage your core while lowering your body down
- Keep your chest up, and back straight
- Perform squat with thighs parallel to the floor before coming up
- Exhale through mouth while ascending
- Lift one leg to the side, bring it back down to the original position
- Repeat
Take note:
- Ensure back is not rounded
- Ensure knees are aligned with toes
Sumo Squat
Instructions:
- Stand with your legs hip width apart
- Engage your core while constantly pushing your knees out sideways
- Keep your chest up, and back straight
- Perform squat with thighs parallel to floor before coming up
- Exhale through mouth while ascending
- Repeat
Take note:
- Ensure back is not rounded
- Ensure knees are aligned with toes
Step Up
Instructions:
- Find an 8 to 12 inch box or stool
- Elevate one leg on the box or stool
- Engage your core
- Lift your body up until your body is fully on top of the box or stool
- Lower yourself down slowly
- Repeat
Take note:
- Ensure knees are aligned with toes
- Avoid kicking to bring your body up
Side Lunge
Instructions:
- Stand with your legs hips width apart
- Bend your knees as you move to one side
- Lower yourself down
- Exhale through mouth while ascending back to original position
- Repeat
Take note:
- Ensure knees are aligned with toes
- Keep chest up, facing forward
Leg Lift
Instructions:
- Stand with legs shoulder width apart
- Lean slightly forward, using your hands to support yourself against the wall
- Lift up one leg to the back while keeping elevated knee straight
- Lower slightly just before it touches the ground
- Repeat
Take note:
- Maintain a straight back