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Fitness: Total Body Babywearing Workout

By Kavuli Nyali - Monday, August 13, 2018

Work your core, lower, and upper body with this total body babywearing workout. Circuits you can do anywhere, with no equipment required (except a baby). Working out with your little one IS possible!


My kids have never been snuggle monsters.

Before motherhood, I dreamed that my someday babies would cuddle up on my chest, or always wrap their little arms around my neck. We’d nap together with them nestled into my side like our dog does at night. Well, kids aren’t dogs and boys are busy – that’s just my conclusion. Although my second is a little more snuggly than my first, we still haven’t had those hours of calm mornings or afternoons just being close and lovey. I’m sure they’re just waiting to that when they’re older, right? HA!
Even though my babies don’t always love being nestled right next to mommy, they did/do love being hauled in the baby carrier, high enough to see the world and turn their head 459,342 times to every sound or site that catches their attention. Which means my face has been smacked by swiveling baby noggins just a time or two.

So when the babe is feeling frustrated/teething/cranky/or just wants to be held, and momma is frustrated that she hasn’t had time to do anything (especially working out), this total body babywearing workout is the perfect solution.

Tone your lower half and build muscle using your own body weight, plus baby! And work your shoulders and upper body with some creative ways, all with a baby in tow. This babywearing workout can be executed using any type of carrier, weight(s) optional.

Total Body Babywearing Workout

Low Lunge Forward Taps



Start with your left leg in front, right behind, then bend both legs so your knees form a 90-degree angle (making sure your right knee is directly in line with your right ankle). Next, extend your legs, then sink back down into the 90-degree lunge position. Staying low, tap your right toe to meet your left foot, keeping all the weight distributed on your left leg. Return back to the lunge position and repeat 12 times. Then switch legs and do 12 additional repetitions.


Squat to Releve





Stand and place your feet slightly wider than shoulder-width apart, toes facing forward. Bend your knees to execute a low squat, chest lifted, booty pressing back, and making sure your knees aren’t extended past your toes. Next, straighten your knees and lift your heels off the ground as you come to standing. Return your heels back to the ground and execute the squat again. Do 12-15 repetitions.

Forward Lunge Overhead Press



Grab one heavyweight and hold it in front of your chest (behind baby’s head). Step your right foot in front to execute a lunge (both knees bent at 90-degree angles), then lift the weight overhead as you lift your left knee to the front and up towards baby. Place your left foot on the ground as you bring the weight back to your chest and repeat, this time lifting the right knee. Do 12 total lunge/overhead presses.


Crab Walks



Sit on the ground and place your palms directly under your shoulders, feet planted. Lift your hips off the ground and begin a backward crab walk – bringing your left foot in towards your body as you place your left arm out towards the back, then switch to right foot in, right arm back. Time this for 20-30 seconds.

Tricep Dips





Stay on the ground in the same position as the crab walks, but make sure your feet and palms are parallel. Lift your hips off the ground with your hands directly under your shoulders. Next, bend your elbows and press towards the back as you execute a tricep dip. Extend your elbows and continue the tricep dips, for 12 repetitions.

Standing Oblique Crunches



Stand with your feet slightly wider than shoulder-width apart, and extend your right arm overhead, leaning slightly to left with your right leg extended and toe grazing the ground. Next, lean into the right side as you bring your right elbow in towards your right side, and lift your right knee up (hips open). Return back to the original position and do 12 repetitions. Then switch sides and repeat 12 more times.
Congrats! You’ve finished round one! Repeat this entire sequence 3-4 more times (or until baby says he/she is done).

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