4 Strength Exercises Every Parent Needs to Build Kid-Carrying Power

Parenting is no small workout especially when you’re carrying a growing child for hours each day. Holding your little one can strain your arms, back, shoulders, and core, leading to fatigue or even pain. Thankfully, incorporating targeted strength exercises can help you build the muscles you need to carry your child more comfortably and reduce the risk of injury.

Here are four essential strength moves designed to help you handle your daily kid-carrying duties like a pro.

1. Suitcase Carry

This unilateral exercise strengthens your core and balances muscle imbalances caused by favoring one side while carrying your child.

How to Do It:

1. Start with a dumbbell or kettlebell placed on the floor.

2. Squat down and grab the weight with one hand, keeping your core engaged and shoulders neutral.

3. Stand tall with your head up and begin walking 20 steps, focusing on posture and keeping your abs slightly engaged.

4. Switch sides, completing 1–2 sets for each.

Pro Tip: If one side of your body feels weaker, perform double the sets on that side to balance your strength.

2. Reverse Fly (Split Stance)

This exercise targets your scapular stabilizers to support your shoulders and reduce strain from holding your child for extended periods.

How to Do It:

1. Wrap a resistance band around your hands or grip it taut.

2. Stand in a split stance, with one foot forward and the other behind. Engage your hamstring on the front leg to stabilize your pelvis.

3. With a slight bend in your elbows, reach your arms out and back, driving the movement from your shoulder blades.

4. Slowly return to the starting position. Repeat for 8–10 reps.

Pro Tip: Focus on feeling your shoulder blades glide along your ribcage for optimal muscle engagement.

3. Dolphin Press

Using just your body weight, this move strengthens your shoulders and engages your serratus anterior for better support while carrying your child.

How to Do It:

1. Start on all fours, with your forearms on the floor and palms facing up.

2. Lift your hips, creating a neutral spine, and engage your lower abs.

3. Push your hips toward the ceiling, maintaining upper trap relaxation and long neck alignment.

4. Hold for 1–3 breaths, then slowly return to the starting position.

5. Complete 3–5 reps.

Pro Tip: Keep your core engaged throughout to stabilize your shoulders and avoid straining your neck.

4. Biceps Curl

Biceps curls mimic the movement of holding your child and can prepare your muscles to bear the weight more effectively.

How to Do It:

1. Hold a dumbbell in one hand, palm facing up.

2. Inhale as you curl the weight toward your shoulder, rotating your head slightly toward the lifting arm to improve thoracic rotation.

3. Slowly lower the weight, exhaling on the way down.

4. Repeat on the opposite arm for 8–10 reps per side.

Pro Tip: Lower the weight slowly to focus on the eccentric phase, which builds strength more effectively.

Don’t Forget Full-Body Moves

In addition to these targeted exercises, include compound movements like squats, deadlifts, and push-ups in your routine. These functional exercises work multiple muscle groups, preparing you for real-life parenting tasks like bending down to pick up toys or getting off the floor while holding your child.

Example Compound Exercises:

• Squats: Build leg and core strength for lifting.

• Deadlifts: Train your posterior chain for heavy loads.

• Push-Ups: Strengthen your chest, shoulders, and core for upper-body endurance.

The Bottom Line

Carrying your child every day can take a toll on your body, but with a combination of unilateral and full-body exercises, you can build the strength and stability needed to parent with ease. Focus on balancing your weaker side, practice proper posture, and don’t underestimate the power of a consistent workout routine.

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