Kanga Training

Your best workout • together

Kangatraining is a dance based babywearing workout that is perfect for mothers (anyone with a baby) to socialise, exercise without the need for a babysitter and enjoy all the health benefits without going to the gym. 

Kangatraining is a low impact, total body workout where your baby can relax and enjoy being close to you. We follow a specifically designed program that focuses on re-strengthening your pelvic floor and abdominal muscles as well as correcting your posture while carrying your baby in an ergonomic baby carrier. 

You can begin classes once you have been given the all clear from your health professional to start exercising. This is generally from 6 weeks for a vaginal birth or 12 weeks following a Caesarean. You will complete a health questionnaire prior to commencing classes - this is to highlight any health concerns or injuries, and if necessary your instructor can modify the exercises in the workout for you.

 Kangatraining is not suitable during pregnancy. 

Each class runs for approximately 60 minutes. The focus is on providing a postnatal exercise class that covers cardiovascular endurance and flexibility and muscular strength and capacity. 

Kangatraining includes floor work, muscular endurance, dancing (no coordination required) and a cool down with stretching. 

In Kangatraining, we ensure healthy and safe babywearing. I'm educated in assessing whether your carrier is suitable for Kangatraining and am trained to provide fitting assistance. Assessment criteria include that the baby is in the optimal 'm' squat position, there is good back, neck and head support for your baby, baby is facing towards the person carrying them and it is comfortable for both you and baby. Suitable carriers include soft structured carriers (eg manduca, tula, Kinderpack, ergo, kokadi flip, emeibaby), meh dais and woven wraps. Unsuitable carriers include narrow based carriers, forward facing carriers, ring slings, hipseat carriers, onbuhimos and stretchy wraps. 

If you don't have a carrier, there are suitable carriers for hire. Kangatraining has no upper age limit. As long as you can comfortably and safely wear your child, you can participate. I have a variety of carriers for hire if yours is unsuitable - these can be worn from newborn (3.2kg) to toddler/child (up to 20kg). 

Class outline:

  • class intro
  • warm up with baby (no carrier)
  • pelvic floor and Tupler Technique breath work, baby in carrier, carrier fitting
  • pop choreo, dance/aerobics x2
  • latin dance choreo x2
  • arm work
  • barre work
  • lunges/squats
  • repeaters
  • stretching
  • pelvic floor exercise
  • circle chat 

    PLEASE NOTE: 
  • Every mum will receive a goodie bag at the start of the term!
  •  Carrie is also trained to check for DRAM (diastis rectus abdominal muscle).  This is recommended but optional, as every exercise is DRAM safe and with social distancing you may prefer to skip this check. 
  • Each participant must contact the Centre to fill out the pre-exercise health questionnaire, even if only attending one casual class, Carrie must have these returned before the start of class allowing time to adjust the class to suit anyone with concerns.  
  • Please also let us know in advance which carrier you have, if any, so Carrie can make sure it is suitable, and if not, that she has enough available for hire. 
*During COVID: Students studying on-site at NSCC will be expected to assist their tutor in a post-course clean down of the room & anything used during this time. Please understand we are putting in strict protocols across the board to ensure the safety of our entire community.

Materials List

Please bring: Baby carrier unless hire carrier has been arranged prior. A scarf for breath work/tummy binding Please contact the Centre in advance to confirm that your baby carrier is suitable for Kangatraining. Suitable baby carriers are available for hire for a fee of $2 per class, only for casuals. Kangatraining-appropriate baby carriers can be purchased from Carrie at a discounted rate. Brands include ergobaby, tula, boba, manduca.

Tutor: Carrie Wood

My name is Carrie, from Scotland originally and Sydney has been home for almost 10 years now. I’m a mum of two and Kangatrainer. I first heard about Kangatraining when I was pregnant with my first and was surprised to learn it was founded in Vienna. Id never heard of it but then id never been to a baby expo or been looking for post natal exercise classes. I was very keen to join a class but there wasn’t any close to me. After my first girl was born and I felt ready to get back into training I joined a gym with an on site creche. This didn’t suit me for so many reasons. I’d have mum guilt for leaving her or she would be unsettled and I’d have to take her out or I’d be checking on her several times in the hour. I didn’t ever get much of a workout and when I did I worried that the exercises weren’t right for my postnatal body. Being trained in pre and post natal pilates I had some insight into the changes that needed to be made for a safe workout and this is what led me to train as a Kangatrainer specialising in babywearing fitness. My newest business partner was born in February 2020 and together we are ready to share this awesome program with you. She mostly sleeps in her carrier while I lead you through a fun workout with your baby.