For those of us in the throes of pregnancy, the focus is likely on getting to labour feeling as strong and as confident as possible. We’ve got our eyes on the prize; everything we do is leading up to the unique challenge of giving birth. And that can make it hard to remember that the birth is just the start of an inherently physical and demanding journey.

Once you’ve had a baby, you’ve got to be able to pick it up, carry it around and travel with them – and they don’t stay tiny for long. Before you know it, you’re lugging around a weight heavier than any kettlebell you previously swung at the gym, and that can put huge pressure on your posture and muscle balance.

So, how do you get baby-fit, and what can we do in the months leading up to labour to ensure that we’re as prepared as possible for catering to a tiny human? Vern Hill is a babywearing movement expert and founder of Carifit, and he’s passionate about getting parents physically prepared for the demands of their tiny charges. Read on for his top tips. 

Carrying newborns does put the body under some pressure, Hill says, but in a way that’s “natural and beneficial when done correctly. Human evolution has shaped our bodies – especially those of birthing parents – to carry infants efficiently. Unlike other primates, humans give birth to relatively helpless ‘exterogestates’: babies who rely on close contact for warmth, nutrition and regulation of their physiological systems. Babywearing is an ancient practice that aligns with our biology, but as with all things, it requires some knowledge and understanding to do it comfortably and well.” 

Hill says that a well-designed baby carrier will distribute weight evenly across your body, meaning that there’s minimal pressure on any one spot. For the correct position, you want to have your baby high and snug against your chest in an ‘M’ position (knees higher than bottom). That, he says, supports both the baby’s hip development and your spine.

Get the right baby carrier, and you should find that you’re able to engage your core muscles as you move rather than feel a tug on the shoulders or lower back. He also points out that some evidence suggests that after birth, our ligaments and muscles are still in recovery mode and slinging a baby on one hip for extended periods of time can lead to back pain, pelvic discomfort and worsened postpartum diastasis recti (abdominal separation). “However, when done correctly, babywearing can support core strength, improve posture and promote movement, which helps circulation and healing,” he says, explaining that increased mobility can be a huge win in terms of combatting postnatal depression and anxiety.

If you’ve got any friends with babies, you’ve probably heard their back woes. One minute, they’re lifting heavy down the gym; the next, they’re stuck in freeze mode on the sofa after going to pick their baby off the carpet. When asked if new parents are particularly at risk from back issues, Hill says that it’s probably a case of parenthood exacerbating existing points of weakness.

“As a new parent (whether that’s the mum who just gave birth or any other primary caregiver), your world suddenly involves a lot of bending down and picking up, disturbed sleep and some very odd positions and postures that will be totally new to the body. On top of this and specific to mum, elevated hormone levels and a body recovering from the birth process means that it is worth paying attention to a few simple tips to avoid the aches and pains and recover smoothly back to full strength, fitness and mobility.” 

Hill’s top tips for avoiding aches and pains:

1. Bend at the knees to pick up your baby (and other stuff from the floor).
2. Work on your core rehab and postural alignment. There are plenty of free postnatal pilates videos and tutorials on YouTube.
3. Consider using a birthing pillow for support when feeding.
4. Strengthen your glutes – a key part of your core system – with squats, deadlifts and glute bridges – all of which can be done at home with bodyweight, dumbbells or resistance bands.
5. Use a well-fitted carrier to take the pressure off, always having a baby in your arms.

“Remember, the best position is the next position, so try not to spend too long in any one awkward spot. Keep moving, switch things up and work towards developing a body that is strong enough to enjoy your baby and your family without discomfort or distrust.” 

The short answer is ‘yes’. Even if you were fit and strong before becoming a parent, it’s still important to prepare your body specifically for the demands of carrying a baby. Runners and gym-goers often have strong legs and cardiovascular endurance, but carrying your new baby requires different types of strength, endurance and posture control – especially in the core, back and stabilising muscles.” He says new parenthood is the “ultimate endurance event” which runs day after day – regardless of how mentally and physically tired you are.

Most of us probably aren’t accustomed to carrying an asymmetrical, moving load (like a wriggling baby). Deadlifting heavy weights is one thing, but baby carrying requires endurance, dynamic stability (ie staying stable when your baby is moving unpredictably) and postural adaptation (because pregnancy shifts your centre of gravity, which then affects how you carry weight postpartum).  

“Even fit individuals can experience back pain, pelvic instability or fatigue if they don’t prepare specifically for life with a new baby,” he says.  

Hill’s go-to prenatal prep exercises

Core activation and stability

Start by really thinking about building on core engagement and stability, as pregnancy naturally stretches and weakens the abs.

Try:

1. Transverse abdominis activation, eg diaphragmatic breathing, pelvic tilts and gentle core engagement exercises like cat-cow and bird dog (you’re better off doing core work that doesn’t involve lying on your back).
2. Modified planks and side planks (eventually, you may have to go on your knees for both).

Back body strengthening

“Remember that as new parents, your world exists beneath and below you with lots of bending and picking up, and carrying weight incorrectly can lead to back or shoulder pain,” says Hill.

Try:

1. Rows and reverse flys. These will help to strengthen upper back and counteract pregnancy-related rounding of shoulders.
2. Thoracic mobility exercises, eg cat-cow stretches, wall angel stretches and threading the needle.
3. Glute and hip stability work. Try: clamshells, glute bridges and squats (any prenatal pilates session will include loads of glute medius work – check out Pregnancy and Postpartum TV’s workouts)

Load-bearing endurance

Parenthood is all about load-bearing endurance, and if your body is accustomed to carrying weight, postpartum carrying and holding will feel much more natural.

Try:

1. Front and back carrying with a dumbbell or weighted backpack (like rucking) to mimic baby positioning. Try lunging, squatting or walking with that extra weight.
2. Walk while carrying weight. That’ll simulate real-life movement patterns, eg farmer carry and off-centre lunges (a dumbbell in one hand).

Pelvic floor activation and relaxation

Finally, a strong but functional pelvic floor is key. “Runners and lifters may have tight rather than strong pelvic floors, which can contribute to issues postpartum,” Hill says.

Try:

1. Diaphragmatic breathing to connect breath with movement.
2. Squats with full range of motion to maintain pelvic floor mobility.
3. Kegels and relaxation work to ensure both strength and flexibility (check out the Carifit app or pre- and postnatal exercise platforms like The Bump Plan for pelvic floor drills). 

Images: Getty