BABY WEARING WORKOUTS | A Genius Hack Or A Risky Mistake...?

Should You Exercise While Babywearing? What You Need to Know

Slings, carriers, wraps - they’re amazing inventions, right? They let you keep your little one close while keeping your hands free (which, let’s be honest, can feel like a superpower in those early months). And when you’re trying to squeeze in a workout, the idea of babywearing while exercising sounds pretty appealing. You get to bond and break a sweat at the same time… so it's win win!

BUT before you strap your baby in and start lunging across the living room or through the local park, let’s talk about whether this is actually safe for your body.

Think of It This Way…

Imagine an athlete preparing for a workout. Would they throw on a weighted vest with 10 or 15 extra pounds strapped to their front while recovering from an injury? Probably not. And yet, in the postpartum period, your body is still very much in recovery mode. Your core, pelvic floor, and posture are all adjusting after pregnancy and birth.

Now, let’s add in the movement factor. Walking while babywearing? That’s one thing. But workouts involve squats, lunges, jumps, and balance work, all of which challenge your stability. If your body is still healing, adding weight to the front of your body (even if it’s an adorable, snuggly weight) isn’t going to do you any favours.

And just so we’re on the same page, postnatal recovery isn’t just the first six weeks. Your body needs time. A lot of it. Up to a year after birth is still considered early postpartum recovery, because healing is a process that unfolds over months, not weeks.

Why Babywearing Workouts Can Be Risky

Look, I totally get it. The idea of squeezing in a workout while keeping your baby happy sounds ideal. But just because something is possible doesn’t mean it’s good for your body, especially if you’re dealing with any of the following:

• Pelvic floor dysfunction (leaking, heaviness, or prolapse)
• Diastasis Recti (abdominal separation that hasn’t fully healed)
• Lower back or hip pain (common postpartum issues due to core weakness)
• Significant perineal tearing that still needs time to heal

Now, imagine adding a 30+ minute workout on your feet, with baby strapped to your front, where your instructor can’t check your form and you’re doing movements that require control, balance, and stability. That’s a lot of stress on a body that’s already working hard to recover.

Even if you feel okay at first, the effects of front-loading your weight during exercise can catch up over time, leading to pain, worsening diastasis, or pelvic floor issues down the road.

What About Short Bursts of Movement?

Now, if your little one is unsettled and needs a bit of motion to calm down, it’s totally fine to do a few gentle movements, like squats or sways, while babywearing to help settle them. In fact, this can be a lovely way to connect and comfort them.

But once they’re settled, it’s best to transition them to a safe spot nearby so you can focus on your form and protect your body. That way, you get the best of both worlds - snuggles and movement, followed by a workout that truly supports your recovery.

So What’s a Better Alternative?

The good news? You don’t have to choose between bonding with your baby and getting a great workout. Here’s what I recommend:

1. Walk with Your Baby in the Carrier
Walking is one of the best forms of postpartum exercise - low impact, great for circulation, and a perfect way to ease back into movement while keeping your baby close. Just be mindful of your posture! Keep your shoulders back, core engaged, and take breaks as needed.

2. Set Your Baby Up Nearby While You Work Out
Instead of wearing your baby during a workout, place them in a safe space nearby - whether that’s a play mat, a bouncer, or their buggy. That way, you can focus on proper form while still keeping them close.

3. Modify Your Workouts for Postnatal Recovery
If you’re newly postpartum, start with exercises that support core and pelvic floor healing, rather than jumping straight into high-impact moves. Think:
✅ Gentle core engagement
✅ Bodyweight squats (without extra weight on your front!)
✅ Glute bridges for pelvic floor support
✅ Controlled, intentional movements

(And if you’re at a class with me, trainer perk - I’ll happily hold your baby for some extra cuddles while you move!)

Looking for the Perfect Postnatal-Friendly Workout - Try Buggyfit!

If you’re keen to exercise without the risks of babywearing workouts, Buggyfit is a fantastic option! It’s specifically designed for postnatal recovery, allowing you to rebuild strength safely while keeping your baby close in their buggy.

Click here to find out why Buggyfit a great alternative.

The Bottom Line

Babywearing is amazing - for bonding, for walking, for making daily life easier. But when it comes to workouts, it’s not the safest or most effective choice for a body that’s still recovering.

That said, if your baby needs a little movement to settle, go ahead and do a few gentle exercises with them strapped in. Just aim to transition them to a safe spot nearby before continuing your workout.

Give yourself permission to heal, to move in a way that feels good, and to prioritize your long-term strength over short-term convenience. 

And if you want a fun, safe, and effective way to exercise while keeping your baby close, come join a Buggyfit class! Your body (and your baby) will thank you for it. Click here to find out more about what to expect during your first Buggyfit session.

P.S. Found this helpful? Share it with a fellow babywearing parent, especially if they’ve been complaining about back pain or discomfort!