Exercise classes and carriers?!

Postpartum fitness has become a subject of interest, especially with social media fueling the “bounce-back” narrative. Many new parents feel pressure to regain their pre-baby body, but the truth is, our bodies change mentally and physically after childbirth. The idea of fully “bouncing back” is often unrealistic—and that’s okay! The focus should be on safe, supportive postpartum exercise and overall well-being. Babywearing can be a wonderful way to stay active with your infant, but safety is key. Here’s a guide to exercising safely while using a carrier.

Why Exercise Matters Postpartum

Exercise after birth isn’t about aesthetics—it’s about mental health, physical recovery, and confidence. Studies show that gentle movement can boost mood, reduce stress, and help new parents reconnect with their changing bodies. Carrier-based exercise, when done safely, allows you to bond with your baby while being active. With this I will say that walking is such a great way to get started - and get fit generally!

Babywearing Classes: Safety First

Recently, babywearing dance classes have gone viral on social media, sometimes showcasing unsafe positioning in carriers. This trend has inspired local fitness classes, but carrier-based exercise isn’t regulated, and not all instructors are trained in safe babywearing.

If you join a class, ensure the instructor:

• Knows how to position infants correctly in carriers

• Understands ergonomic soft structured carriers (SSC) and baby positioning

• Can fix common issues and adjust carriers mid-class

Remember: safe babywearing is your responsibility as well as the instructor’s.

Key Considerations for Safe Babywearing Fitness

1. Check Your Carrier Fit

Your carrier must be comfortable, supportive, and properly fitted before exercising. If in doubt, book a session with a local sling library or a certified consultant. This ensures your SSC or ergonomic carrier supports both your infant and you safely.

Tip: Search “The Sling Pages” to find a consultant near you.

2. Choose Low-Impact Movements

Start with gentle, low-impact exercise. Walking, light stretching, or very simple dance movements are excellent early options. Avoid high-impact movements that could jostle your infant or compromise airways. Remember, babywearing requires skill—don’t overestimate your baby’s ability to handle vigorous motion.

3. Protect Your Core and Pelvic Floor

Your postpartum core and pelvic floor are still recovering. Babywearing adds extra weight, so check that your movements don’t cause strain or symptoms like leaking. Avoid deep squats or exercises that place excessive pressure on a weak or over-tight pelvic floor. Always consult a healthcare professional before resuming fitness, typically at 8 weeks postpartum, or later if your recovery requires it.

4. Maintain Good Posture

Pregnancy and infant care often alter your posture, which can affect exercises with a carrier. Poor posture increases strain on your back and shoulders. Focus on alignment, and consider guidance from instructors trained in ergonomic babywearing. A well-fitted carrier, such as a soft structured buckle carrier, can also help with weight distribution and reduce tension.

5. Consider Your Carrier Type

• Fabric carriers (stretchy wraps): May introduce slack and extra warmth; more prone to shifting during exercise.

• Ergonomic SSC: Adjustable and supportive; safest for most carrier-based exercises.

• Fitness-specific carriers: Carriers like the Carifit are designed for movement, with racer-back designs for better posture and weight distribution. Works best for babies 3–12 months old, often paired with fitness apps and guidance from trained instructors.

Always perform safety checks: ensure baby’s airways are clear, the carrier is snug, and baby is secure before starting.

6. Monitor Your Baby’s Position

• Facing in: Recommended for most exercises; keeps baby high, close, and in sight.

• Facing out: Not ideal for exercise—can strain your back and spine, and overstimulate your infant. Only short bursts are recommended, and never allow baby to sleep in this position.

• Back carry: Safe for older infants with good head and torso control; allows longer workouts and reduces strain on your pelvic floor.

Always stay alert to your infant’s needs, adjust positioning as necessary, and consider an extra pair of hands for supervision.

7. Know Your Instructor and Class

Before joining a carrier-based exercise class, verify:

• Instructor credentials

• Experience in safe babywearing

• Knowledge of adjusting carriers and correcting positioning

Remember: even the safest carrier can become risky if used incorrectly. Just like car seats or prams, improper use increases potential for injury.

Final Thoughts

Babywearing fitness can be a fun and effective way to stay active postpartum, as long as safety is your priority. Focus on low-impact movements, maintain good posture, use an ergonomic carrier, and keep your baby in a safe position at all times. Educate yourself and choose instructors carefully to make the experience enjoyable and safe for both you and your baby.