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Five Simple Stroller Exercises for New Moms

As a new mom, finding time to exercise can feel almost impossible. How are you supposed to find time to go to the gym when you can barely find time to make sure you’re drinking enough water?

One way to make exercise easier is to work out at home with your baby. If you have a stroller, you can take your baby outside and enjoy some quality time while burning calories and building strength.

Explained below are five simple stroller exercises you can combine for an easy, on-the-go workout.


1. Squats

If you only do one lower body exercise, it should be squats.

To do squats with your stroller, stand by standing behind it with your hands placed shoulder-distance apart on the handlebars. Make sure your feet and knees are facing forward — your feet should also be shoulder-distance apart.

Bend your knees and lower your hips toward the ground, keeping your weight in your heels. As you squat down, push the stroller out in front of you while keeping your torso straight and chest lifted. As you stand up, pull the stroller back in toward you.


2. Single-Arm Chest Presses

To do this exercise, stand at the base of your driveway, or push your baby in the stroller to the base of a hill. Stand behind the stroller and place one hand on the handlebar with your arm bent. Keep the other arm by your side.

Straighten the arm on the handlebar to push your stroller out in front of you. Focus on engaging your chest muscles as you push the stroller forward. When you’ve straightened your arm as much as you can, bend your arm and pull the stroller back toward you. Repeat with the other arm.


3. Standing Rows

Turn around at the base of the driveway or hill so that the stroller is at the bottom and you’re behind it. Hold the handlebars with your hands shoulder-distance apart.

Let the stroller roll forward until your arms are straight. Then, bend your arms and pull the stroller back toward you, keeping your elbows close to your sides and squeezing your shoulder blades together.


4. Walking Lunges

If squats aren’t enough for you, add some walking lunges to your workout.

Lunges are another highly functional lower body exercise. They’re great for the quads, glutes, and hamstrings, and they’re easy to do with a stroller. Instead of just walking while pushing the stroller, lower yourself into a deep lunge (try to make both legs form 90-degree angles) with each step.

Move slowly and keep your spine straight with your head positioned directly over your shoulders.


5. Reverse Crunches

You might want a towel or yoga mat for this exercise. Lay the mat or towel down on the ground in front of the stroller. Then, lie down so your head is close to the front wheels.

Reach up and grab onto the front wheel or the bottom part of the stroller. Then, lift your legs with bent knees until your hips come up off the ground.

Slowly lower your hips back down, then lift them back up again. Avoid letting your feet come over your head when you lift your hips.


Tips for Making Stroller Workouts More Effective

If you want to combine these stroller exercises to make a workout you can do anywhere, these bonus tips can help you get the most out of everyone training session.

  • Schedule your stroller workouts for the same time every day so they become part of your (and your baby’s routine)
  • Consider planning your workouts during naptime so you’ll have fewer interruptions
  • Wear supportive shoes with good arch support, especially if you plan to do a lot of walking in between exercises
  • Invite a friend to exercise with you so you have some extra moral support
  • Take breaks as you need them, but make sure you’re still working up a sweat
  • Put some extra weight in the stroller (such as a diaper bag) to increase the resistance

With five simple stroller exercises, you can strengthen all your major muscle groups and get a great full-body workout. Keep these workout tips in mind for an even better burn.