Gentle babywearing exercises for postpartum mums

Fran Jorgensen Photography

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:  
  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 

See next page for more…

Leave a Reply

Your email address will not be published. Required fields are marked *