By Rynette Tan
Babywearing exercises can be fun and enjoyable, and are an excellent way for mums to get a good workout while bonding with bub. For mums with attached 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 recommended exercises that you can perform in the comfort of your own home.
Before you begin:
Ensure baby has developed full neck control (minimum 3-4 months)*
Ensure your obstetrician has given you the OK to exercise, especially if you’ve had a caesarean 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 you 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 hip-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
Rynette is a certified Babywearing Consultant with Die Trageschule Dresden and an experienced mother of three (with number four on the way). An advocate for attachment theory, she empowers parents to be confident and liberated caregivers through babywearing. Her background in psychology and communications has enabled her to assist many parents in understanding their baby’s needs and cues, as well as to understand how babywearing benefits a child’s development.
Rynette is also the Founder of 13Thirteen, a consultancy, retail and distribution business specialising in babywearing, skin-to-skin garments and their own line of diaper backpacks. She offers private and group babywearing consultations and workshops, as well as rental of baby carriers in Singapore. To find out more, check out her website and visit her Facebook and Instagram pages.
