The Front Pack Workout:
Exercising with a Baby Carrier page 2
by Lisa Druxman, M.A., founder of Stroller Strides
Lunge
A lunge is also one of the most popular gym exercises because it does so much at once. In just this one exercise, you work the glutes, hamstrings, quads, and inner thighs.
• Stand in a long, staggered lunge stance.
• Bend knees and descend to form a 90-degree angle with upper and lower position of each leg.
• The kneecap of front leg should be approximately over the last shoelace. Keep front heel down and weight distributed evenly through front foot. Heel of back leg is up off floor and ball of foot is in contact with floor. Keep head over hips and eyes focused directly forward. Keep chest expanded and shoulder blades squeezed together while holding baby upright.
• Return to start position and repeat for 1-3 sets on each leg, about 12-16 repetitions.
Tip: It’s more important to have a long stride than to lunge deep. If you feel off balance, make your stance wider.
Wall Squat
• Standing with your back to a bare wall, slide down until your legs are at a 90-degree angle.
• Feet should be shoulder-width apart, toes forward, abdominals tucked.
• Hold this position and squeeze your glutes (your rear end).
• Ideally, hold for one minute or until your thighs beg for mercy.
• Slide back up and repeat three times.
This is a great time to sing to your baby while your minute counts down!
What Else Can You Do with a Front Pack Carrier?
Although not appropriate for running or even power-walking (because of keeping baby stable), even a slow walk will become a workout with baby in tow. You can also add exercise tubing to your workout and do bicep curls, lateral raises, and other exercises where you are standing and upright. So long as baby’s head is supported and you can maintain good posture, you’re set to get fit!
Front Pack Carrier Tips
Most front pack carriers start small babies off facing the chest. After your baby has sufficient head control – you can face him out for a view of the world. A properly fitted carrier is easier on your body (than holding him), because it distributes your child's weight evenly. Carriers can generally be used for newborns and toddlers up to about 30 lbs.
What to Look for in a Front Pack Carrier
• Try on a few models before buying.
• Look for wide, generously padded shoulder straps and back support. Baby Bjorn makes an “Active” model that is great for this purpose!
• Make sure your carrier has a sturdy headrest that will support a sleeping baby's neck and head, and that leg holes are banded with soft fabric that won't irritate a baby's skin.
• Find a carrier that is easy to slip on and off by yourself and that won't require you to wake baby to do so.
• Make sure to wear front pack carriers snugly to give you the most support.
Safety Tip: All exercise movements should be slow and controlled. Be sure to have full balance in all exercises.
See The Cradle’s Baby Carriers 101
About The AuthorLisa Druxman, M.A., is the founder of Stroller Strides, the largest fitness program for new moms in the United States. She created the weight management program, L.E.A.N. Mommy (Learn Eating Awareness and Nutrition), which was released as a book by Hachette Publishing in 2007.*
A noted authority on prenatal and postnatal fitness, Lisa is certified as an instructor, personal trainer, and provider of Continuing Education through the American Council on Exercise (ACE). Druxman sits on the board of the Postpartum Health Alliance and was the recipient of the 2007 Program Director of the Year award. She has received business awards from organizations such as the National Association of Women Business Owners for her unique and successful business.
Druxman relishes the Stroller Strides mission statement, "Helping moms make strides in fitness, motherhood, and life." She lives in San Diego with her husband, young son, and newborn daughter.
