Carrying a child may feel natural, but it’s also a full-body workout that can lead to aches, imbalances, and fatigue if your muscles aren’t properly supported. Whether you’re lifting your little one onto your hip, bending over to pick up toys, or rocking them to sleep, your body—especially your back, core, and arms—is constantly engaged.
Building strength through targeted exercises makes these daily movements easier and helps prevent injury, improve posture, and boost long-term energy.
Below are must-do strength exercises designed to support your daily parenting or caregiving routine.
7 Strength Exercises for Carrying Your Child
- Squats (Bodyweight or Goblet Squat)
Strengthens your glutes, quads, hamstrings, and core for lifting and carrying with stability.
- Stand with feet shoulder-width apart.
- Lower into a squat as if sitting back into a chair.
- Keep your chest up and knees behind your toes.
- Rise back up through your heels.
Optional: Hold a dumbbell close to your chest, as if you’re holding a baby.
Reps: 3 sets of 10–12
- Farmer’s Carry
Mimics the act of carrying a child; improves grip strength, posture, and core stability.
- Hold a weight (like dumbbells or kettlebells) in one or both hands.
- Walk slowly and steadily for 20–30 steps, keeping your shoulders back and core tight.
- Switch sides if using a single weight to stay balanced.
Reps: 3 rounds of 20–30 steps
- Bent-Over Rows
It strengthens the upper back and arms to offset the strain of holding a child on one side.
- Hinge at your hips and keep your back flat.
- Hold dumbbells and pull them toward your ribcage.
- Squeeze shoulder blades together at the top, then lower slowly.
Reps: 3 sets of 10–12
- Glute Bridges
Why: Supports your lower back and boosts hip strength for safer lifting and movement.
- Lie on your back with knees bent, feet flat.
- Press through your heels to lift your hips.
- Squeeze your glutes at the top and lower with control.
Reps: 3 sets of 12–15
- Side Plank
Builds core and oblique strength—important for carrying on one hip and avoiding imbalances.
- Lie on your side with your forearm under your shoulder.
- Lift your hips to create a straight line from head to feet.
- Hold, then switch sides.
Hold: 30–45 seconds per side, 2–3 sets
- Overhead Press
Strengthens shoulders and arms—essential for lifting your child overhead or into strollers and cribs.
- Hold dumbbells at shoulder level.
- Press overhead while keeping your core engaged.
- Lower back down with control.
Reps: 3 sets of 8–10
7 Cat-Cow Stretch + Child’s Pose
Eases tension in your spine, shoulders, and hips, especially after a long day of holding or chasing little ones.
Cat-Cow:
- On hands and knees, alternate arching and rounding your spine.
Child’s Pose:
- Sit back on your heels, stretch arms forward, and relax.
- Hold each pose: 30–60 seconds, repeat as needed
Smart Tips
Start light: Focus on form before adding weight.
Breathe: Exhale during effort, inhale on the return.
Listen to your body: If something hurts (not just “burns”), stop.
Consult a professional: If you’re recovering postpartum or have chronic pain, check with a trainer or physio.
Being strong enough to carry your child isn’t just about muscles—it’s about resilience, confidence, and showing up with energy each day. Adding just 15–20 minutes of strength training a few times a week can make a big difference in how you feel, move, and care for yourself and your little one.
Remember, the goal isn’t perfection—it’s progress. You’re already carrying a lot, and these exercises will help you carry it all just a bit easier.