Baby Wearing Workout

One of my favorite ways to bond with my boys when they were babies was through baby wearing. Not only did we get tons of cuddle time, but I was also able to accomplish things hand free while singing to, talking with, and just plain loving on my boys while getting an organic workout.

Recently while doing research for my “Workouts for Busy Moms” series, I came across baby wearing workouts. So now while bonding with your little one, you can also get a workout in. My problem is that my boys are now way too big and too active for my Ergo, so I did the next best thing…I tapped into my resources of new mommies!


I couldn’t have picked a better workout partner than my friend Melina, who is a new mom to adorable three month old baby girl, AND is the general manager of a corporate fitness center. We searched the Internet together looking for a great baby wearing workout, but didn’t find one that fit our needs entirely—so we made one up ourselves.

Disclaimer: Before doing any type of exercise, especially one that includes baby wearing, be sure to get clearance from your doctor, acknowledge your limitations (growing a beautiful baby does take a toll on your body), and only do movements that you are comfortable with.

Amanda & Melina’s Baby Wearing Workout

-24 lunges, alternating sides

-15 plié squats

-15 chest squeezes (using Pilates ring/fitness circle)

-15 calf raises

-15 regular squats

-15 pull a parts (using Pilates ring/fitness circle)

-15 wall pushups (with yoga blocks)

*Complete the workout x2 (beginners) or x4 (intermediate/advanced)*

Because I wanted to do the exercises along with my friend, I borrowed her adorable little dog to be my baby. Clearly, she loved it. And Melina’s sweet girl loved it too, for she was asleep five minutes into our workout, even with Mommy and her crazy friend laughing and gossiping the whole time.


Melina’s Review

For now I am on maternity leave and next week I return to work and my sweet girl goes to daycare. Since life with a newborn is unpredictable, I try to squeeze in a workout any time the baby sleeps. Thankfully I have a supportive husband and friends who have helped to give me breaks so that I can have some “me time.” And since physical fitness is so important to me, I try to go out on a run every other day or so…it makes such a difference.


Melina modeling “pull aparts”

The reason why I was so excited to try a baby wearing exercise was so I could gain more experience using the carrier (along with an experienced friend for help with troubleshooting) and build some physical activity into my day, whether my baby girl is awake or asleep.

Overall, I would say that the baby wearing workout that Amanda and I created together is a great gradual workout to complete once you get cleared for physical activity from your doctor. I was definitely feeling “the burn” based on all of the quadriceps work, but definitely in a good way. As someone who teaches about two fitness classes a week and serves as a personal trainer between 2 and 3 hours a day, this simple workout was a great way to slowly increase intensity and my physical progress other than simply running so that I can slowly get back to my pre-baby shape.


Wall push ups (use blocks to keep baby’s head safe away from wall)

Most of what I liked about the workout was its simplicity. All I needed was the baby (or dog in Amanda’s case), baby carrier, and a few fitness related things such as yoga blocks, Pilates ring, or workout band. And if you don’t have the yoga blocks, you can simply use rolled up towels or get creative thinking about objects you and push together and pull apart.

Overall the baby wearing workout was quick (only took about 15 minutes), easy to do (as long as I didn’t do such deep squats), and the price was right because I already had everything I needed. I highly recommend this workout to any new mom who is slowly starting to get her body back post baby. And don’t feel bad if you are a little sweaty afterwards—the same thing happened to me!


Chest squeezes using Pilates ring

One Final Note

I just want to thank my wonderful friend and her girls (both doggy and human) for their help with this workout research. It was such a fun way to get our heart rates up and our booties in tip top shape for summer…or in Melina’s case, for the Boston Marathon this April!

Fitness Tips from the Blogosphere

Now that my hubby and I are rededicated ourselves to fitness, it means there is a ton more laundry to do.  I love this post from Gym, Craft, Laundry about how to clean stinky workout gear!

I am always on the lookout for healthy meal options, and The Budget Girl has a great roundup of ideas on her site.

And if you are a runner like my friend Melina, you have to check out The Good Mama’s picks for Cold Weather Running Gear.

Looking for other exercises? Check out my other workout reviews!

Happy Exercising!
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  1. Little White Dinosaur says

    Great workout. I loved baby wearing when my son was a bit younger. He’s 18 months now, but even up until recently we would go for long walks with him in the carrier – definitely a work out for the thighs!!

    • amandasimkin says

      I’m impressed your little guy still likes the carrier at 18 months…mine were just ready to leave me and run! It made me so sad!

  2. Hollie Ramsey says

    I’ve seen a baby wearing flamenco dancing teacher! I have no idea how she did it. I’m a belly dancer and tried my hand at dancing with my baby and it was murder on my back! Looks like these exercises would be better and less painful!

  3. Kristie says

    It would motivate me to be getting two things done at once-time with the baby and exercise! (I don’t have any little ones now though.) I was just talking about this yesterday when I was holding someone else’s baby!

  4. Tricia says

    I always loved doing workouts with my son in the carrier. You already have a nice, built-in weight! I will have to remember this workout for the next baby. Thank you for sharing my cold weather running gear too. I’ll be sharing this post!

    • amandasimkin says

      I always thought using a carrier was awesome for exercise…now I’m glad to have a specific routine to recommend to other mamas.

      Have a great week!

  5. tammileetips says

    What a great way to get in a work out when the baby is little! Sometimes doing a work out can be so refreshing mentally. I however think the dog would have been a distraction for me working out.

  6. Natalie says

    These are some great workouts to do with your baby or furbaby. I will have to try a few of these with my 20 month old, but he has seriously out grew the baby carrier.

  7. Fi Ní Neachtáin says

    Such a great way for mothers to exercise and getting baby involved too. I wish I had done exercises like this when I used to carry my boy in his sling, he would have made a great weight! So funny having the dog in the sling, what a cutie!

  8. Amanda @ Adorkablii says

    I love this! I think I’d be a bit scared due to me bing clumsy but I do love it! I never got the chance to try the whole wearing the baby thing. I was young and had to go back to work. I give your props for coming up with an exercise that can work for you and keeps the baby close and happy =D

    • amandasimkin says

      Luckily for my friend, as a fitness instructor she gets to send her baby to daycare in the building so she gets a lot of time to do baby wearing at work AND at home.

  9. Courtney says

    Omg someone else that wore there baby to get there body in shape!!!! I wore my daughter all the time and my friends thought I was nuts…. Wearing my daughter gave me some pretty awesome abs though 😉

  10. lauriel says

    This is AWESOME. Of all the baby blog posts I’ve seen, I think this may just be the best one. Seriously. 🙂 It’s because it’s so important to come up with ‘life hacks’ that allow oneself to enjoy aspects of pre-baby life, even after birth.

    And as a self-proclaimed gym rat, I would definitely make use of these moves if/once I have a little one. Thanks for the routine – it’s inspiring!


  11. Cherri Megasko says

    This is so awesome! My daughter “wore” both her babies and just raves about the experience. She also goes to the gym regularly to keep in tip top shape so she can keep up the her two little guys. I am going to send this to her just in case they decide they need to try for a little girl!

    • amandasimkin says

      Sounds like she is a super mom! We moms of boys stay super active chasing them around, whether we like it or not! 🙂

  12. Giveaways 4 Mom says

    This sounds interesting. I never tried a baby wearing workout but I love the idea. Also, thanks for sharing the fitness tips, I also have to check out your reviews since I have jumped back into a regular fitness routine.

  13. Myrabev says

    I do not have babies yet but I understand the need to great workout which still enables you to spend quality time with your baby and stay fit too. Thanks for sharing the blogging world is a resourceful place

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