Baby-Wearing Class
I’ve been loving teaching so many Baby and Me classes around BK this spring! The most consistent feedback I’ve been hearing after class is how fun bonding with baby is through class and surprise at how challenging the workout can be, even in a short amount of time!
Even if you can’t make it to an in-person class, you can still do snippets of an at-home baby wearing/holding class you can do in just 10 mins (or even smaller spurts if baby isn’t cooperating) while focusing on core, glute and posture strengthening while your body is recovering postpartum!
Here’s a sample class and some tips to incorporate 🏋️♀️
1. Hip hinge squats holding baby in carrier or at chest. Squat in parallel 10x holding baby’s head (add single leg march when standing for a progression.)
2. Baby overhead reaches. Stand in parallel and reach baby overhead while zipping up core. Imagine you’re zipping up a tight pair of pants. 10x.
3. Roll backs with baby. Sit with knees bent, feet on floor and have baby facing you with head resting on thighs. Roll back while engaging core. Go only so far back as you can control the pressure in your core. If you feel bulging, then modify smaller. 10x.
4. Bridging with baby on pelvis or in hands. Rest baby on hips while pressing hips up and down into a glute bridge. For more challenge hold baby in hands over chest. Zip up core as you lift hips and try to use more glutes than back. 10x.
5. Toe taps with baby on chest or in arms. Legs in tabletop and baby can rest on chest or be held. Keep knees bent at 90 and lower one leg down at a time to tap the floor. 10x each side.
6. Side lying clamshells and single leg lifts while baby has tummy time or solo play. Place baby next to you while you lay on your side. Do 10x clamshells and 10x straight leg lifts while engaging core on each leg then switch sides.
Check out the full 11-min baby wearing class for a guided program to do with you and your little.
No matter how much you’re able to get done, remember, something is better than nothing, so take even 10 mins to gently move your body and you might surprise yourself and be happy you made it!
