How to Choose the Best Baby Carrier for Babywearing Exercise

Karen Ellis is a former midwife, postnatal recovery expert, and babywearing fitness instructor who helps mums recover safely and confidently after having a baby.

Through her work, she supports women with pelvic floor recovery, healing abdominal muscles, and returning to exercise in a way that feels strong, comfortable, and sustainable.

Having spent years teaching babywearing exercise classes, Karen knows firsthand how important the right baby carrier is for both comfort and safety during movement and workouts.

Hi, I’m Karen Ellis

I’m Karen, a former midwife and postnatal recovery expert. I help women recover their pelvic floor, heal their stomach muscles, and exercise safely and confidently after having a baby.

I’ve also spent years teaching babywearing exercise classes and supporting parents to move safely and comfortably whilst wearing their babies.

And honestly? One of the biggest things that changes whether babywearing exercise feels amazing or awful is the carrier.

The right baby carrier can make movement feel supportive, comfortable and enjoyable.

The wrong one can leave your:

• shoulders aching
• back screaming
• pelvic floor feeling heavy
• core feeling the strain
• baby slumping around awkwardly 

And it can make babywearing during exercise unsafe. 

So if you’re looking for a baby carrier for babywearing exercise, here are the things I personally think matter most.

Why Your Baby Carrier Matters During Babywearing Exercise

A carrier that feels “fine” whilst standing still can suddenly feel VERY different once you start exercising.

When you exercise whilst babywearing, your carrier needs to:

• keep your baby snug and supported
• distribute weight comfortably around YOUR body
• stop baby from jolting around
• support safe positioning for breathing and comfort

Tiny adjustments can completely change how a carrier feels, so a carrier that can adjust easily is key! 

Look for a Baby Carrier That Adjusts Properly

One of the biggest things I look for in a babywearing carrier for exercise is adjustability.

A good baby carrier should let you adjust at least the shoulder straps and waistband. As an added bonus, it will let you adjust the panel height and width, too. 

Note - there are some carriers that do not have a waistband. I would absolutely avoid these for exercise, particularly as you NEED the waistband to distribute your baby’s weight around your body more. 

Proper adjustment helps you keep your baby safe and comfortable whilst you exercise together.

For example:

• You want your baby high enough on your chest that you can easily kiss the top of their head. This means their head is resting on the hard part of your chest rather than your soft breasts where there is more risk of suffocation.

• You want your baby snug against your body so they move WITH your body whilst you exercise rather than jolting against it. A snug carrier also helps stop baby slumping down into a curled position with their chin on their chest, which can affect breathing.

• You want to be able to look down and clearly see your baby’s face. We are the QUEENS at checking our babies constantly. If you can see their face easily, you’ll naturally keep checking they are comfortable and breathing well whilst you move.

• You want the carrier adjusted so the back panel supports your baby without covering the back of their head. Their head needs freedom to move so they can keep their airways clear.
• You also want the carrier adjusted in a way that distributes your baby’s weight around your body properly. A well-fitted carrier can massively reduce strain on your shoulders, neck, back, core and pelvic floor during exercise.

I personally really like carriers that grow with your baby, too, because what feels comfortable with a tiny newborn can feel completely different once you’re carrying a much bigger baby or toddler. Being able to adjust the carrier as your baby grows makes such a difference for comfort and support for both of you. Plus, it will last longer, so you are getting your money’s worth. What can I say, I was born in Yorkshire!

Why an Ergonomic Baby Carrier Matters for Babywearing Exercise

You’ll often hear people talking about “ergonomic” baby carriers, which can sound a bit like one of those fancy baby words that nobody actually explains 😅

But it’s actually really simple.

An ergonomic baby carrier is basically one that supports your baby in a more natural seated position rather than having their legs dangling straight down.

Usually this means:

• baby sits in more of an “M” shaped position
• their knees sit higher than their bottom
• the carrier supports them from knee to knee
• their legs wrap around your body rather than hanging down

And personally? I think this makes a HUGE difference during babywearing exercise.

Comfort for your baby

Imagine hanging in a harness where all your weight is pushed into your groin area.

Not especially comfy. 

Now imagine sitting in more of a hammock or seated position where your weight is spread underneath you instead.

Much nicer.

That’s essentially the difference between a narrow based carrier and a more ergonomic wide-based carrier.

When your baby is supported in a seated position:

• their weight is distributed more comfortably
• they can relax into your body more easily
• they often feel more settled during movement
• it supports a more natural hip position

It is also more comfortable for you during exercise because when your baby’s legs wrap around your body in an ergonomic carrier, it keeps their weight closer into your centre of gravity.

When a baby’s legs dangle more, their weight tends to pull further away from your body, which can make carrying feel heavier and less comfortable, especially during exercise.

As babies get bigger, this difference becomes REALLY noticeable. 

This is one of the reasons I personally tend to prefer ergonomic baby carriers with a wide supportive seat, especially for babywearing workouts and postnatal exercise.

Although, that being said, it is not essential! If you have a carrier where your baby’s legs dangle and you and your baby are happy. Go for it. If things start to feel uncomfortable as your baby gets heavier, an ergonomic carrier is likely to be a game-changer for you. 

Shoulder Straps Can Completely Change Your Comfort

Different parents find different strap styles comfortable. There are two different ways to have straps on your back. Either where they cross at the back to make an X or where they are straight and clip together at the back to make a H shape.

Different parents find different settings comfortable, and you might like different settings as your baby grows. So having a carrier that is able to do both is an added bonus. 

Do You Need a Forward-Facing Baby Carrier for Babywearing Exercise?

Honestly? Probably not.

I think lots of parents assume they NEED a carrier that allows forward-facing because babies are nosey little things. 

And yes, some babies absolutely enjoy a forward-facing carry for short periods when they are developmentally ready, alert and happy.

BUT… if I’m honest, I don’t personally think forward-facing is usually ideal for babywearing exercise classes.

And there are a few reasons why.

There is already SO much stimulation going on

When you’re exercising in a babywearing class there is often:

• music
• movement
• lights
• chatting
• other mums
• other babies
• lots to look at

That is already a huge amount of stimulation for a baby.

When babies are parent-facing, they can naturally snuggle in, look around when they want to, and then turn back into you when they need a little break from everything going on.

Forward-facing takes away some of that ability to “hide away” when they become overstimulated or tired.

And honestly, lots of babies end up falling asleep during babywearing exercise because the movement is so soothing. 

If a baby falls asleep whilst forward-facing, they should be turned back around towards you so they can safely rest their head against your chest.

Forward-facing changes your weight distribution

This is the BIGGEST reason I personally don’t think forward-facing should be a major priority when choosing a baby carrier for exercise.

When your baby is parent-facing, their body and legs wrap around you, which helps keep their weight closer into your centre of gravity.

When they are forward-facing, their weight shifts further away from your body.

And once you start moving and exercising, that difference becomes REALLY noticeable.

Forward-facing can place more strain on:

• your shoulders
• neck
• back
• core
• pelvic floor
• stomach muscles

Which, honestly, isn’t ideal when your body is already recovering postnatally.

This doesn’t mean forward-facing is “bad”.

It just means that for exercise specifically, finding a carrier that adjusts well and has options for how you wear the back straps so it’s more comfortable for you and your baby is more important than limiting yourself to the few carriers that are available that will forward face.

My Final Tip for Finding The Perfect Carrier…

Try Different Baby Carriers Before Choosing One! Honestly, this is probably the best advice I can give. What feels amazing for one person may feel terrible for another.

Different baby carriers suit:

• different body shapes
• different babies
• different preferences
• different stages of babywearing

If you can get to a sling library and try some on, do it.

It makes SUCH a difference.

And if you can’t get to one locally, many offer online support and postal hire too.

Or at least check the carrier’s refund policy before ordering, so you know what your options are if it arrives, you try it on, and it just doesn’t feel right for you.

If you’d like more support with safe babywearing during exercise, I’ve also written:

• A full guide on safe babywearing during exercise
• How to tell if a babywearing exercise class is safe for you and your baby

And if you’d like to actually TRY a babywearing exercise class for yourself, you can try one of my online babywearing exercise classes from the comfort of your own home.

Otherwise, come and hang out with me on Instagram and Facebook.

Much Love,
Karen