Fitting in exercise when you have a baby is not quite like it used to be. You can’t just throw on your sneakers and go for a run, or pop down to the gym whenever the mood strikes. So let’s think differently about exercise, and see if we can’t fit in some exercise WITH the baby. Of course it should go without saying that you should first get clearance from your doctor before beginning any post-natal exercise, and this should be done in conjunction with the important pelvic floor and deep abdominal strengthening exercises.
Getting the bubba in a stroller and heading out the door can be a fantastic way to get some sunshine, fresh air, and get your legs moving. But you can do much more than just walking you’re your stroller! Here are some ideas of exercises you can do to engage your whole body while you’re out and about with a stroller.
| Stroller Squats Stand with the stroller in front of you, feet hip width apart, keep your weight in your heels and sit back like you’re sitting down on a seat. With your hands on the stroller handle, as you sit down, push the stroller away from you, and bring it back in as your stand back up. |  |
| Stationary Stroller Lunges Stand with the stroller beside you, lock the wheels and place one hand on the stroller handle. Step one foot back behind you and lower down into a lunge, stand back up and repeat |  |
| Rolling Stroller Lunges Repeat as above, but instead of locking the wheels, push the stroller out and you lower down, and pull it back in as you stand up. |  |
| Walking Stroller Lunges Standing with the stroller in front of you, complete a lunge by pushing the stroller out in front of you and taking a big step forwards, step your feet together and repeat on the other leg, travelling forwards as you lunge. |  |
| Curtsey Squats Standing with the stroller in front of you, hold the handle and cross one leg back behind the other, placing the foot about 30cm away from the other. Bend both knees and lower down into a position like you are performing a ‘curtsey’. Repeat on opposite side. |  |
| Stroller hip extensions With the stroller in front of you, lock the wheels and place all your weight on one leg. Lift your leg out behind you, squeezing your glutes. Repeat and switch legs. |  |
| Stroller hip abductions With the stroller in front of you, lock the wheels and place all your weight on one leg. Lift your leg out to the side, keeping your toes pointed forwards. Repeat and switch legs. |  |
| Side Push and pull Stand with the stroller beside you, and using one arm, roll the stroller out and in with one arm for one minute, then repeat with the other arm. For more intensity you can focus on pushing up a gentle hill, or pulling up the hill as the stroller rolls away. |  |
| Uphill push Standing with the stroller in front of you, facing up a gentle hill, focus on squeezing your chest and tricep muscles as you push the stroller away from you, then let it roll back. Only position yourself in a spot that will be safe if you do accidently lose your grip and the stroller rolls away from you! |  |
| Downhill pull Standing with the stroller in front of you, facing down a gentle hill, focus on squeezing your back muscles as you pull the stroller towards you, then let it roll back. Only position yourself in a spot that will be safe if you do accidently lose your grip and the stroller rolls away from you! |  |
| Stroller Bicep Curl With the stroller in front of you, hold the handle bar with palms facing up. Bend your elbows and slowly lift the back wheels up off the ground, lowering down gently. |  |