The 20-Minute Stroller Workout
By Monica Menard B.A.
Certified Personal Trainer and Prenatal Postpartum Specialist
These moves prepare you for the demands of motherhood and are postpartum safe. Both should be primary goals for all mothers and caretakers. Your fit-mom body will follow if done consistently.
WARM-UP (4-5 min approx.)
- Brisk walk with arm circles: 1 min
- Straight-Backed Stroller Pushes: 5-10 reps
o Stand with feet shoulder-width apart holding stroller handle bar.
o Inhale as you push stroller forward and lower your torso down to parallel with the ground (keeping your back flat!). Exhale to bring back to start.
- Walking Lunges: 12-16 reps (6-8 reps each leg)
o Holding stroller handle bar, inhale as you step forward into a lunge, exhale as you stand and bring the other leg forward. Continue alternating legs, making sure your front knee stays over your ankle and NOT your toe.
- Stepping side squats: 8-10 reps each leg
o Stand with your right side facing stroller, right hand on the stroller.
o Inhale as you step to the right into a squat, pushing stroller forward with right hand and reaching left hand to the ground–or to your knee. Exhale as you step left leg to standing and reach left arm overhead.
o Do 8-10 reps on one side, then turn the other way and place the opposite hand on the stroller (keep traveling same direction) to do the other leg.
- Baby lifts (15 reps or 30 seconds)
Using baby (or a 5-8lb weight) stand tall holding your baby in front of you at chest height. Extend arms straight and upward at a 45 degree angle lifting baby to the sky. Do this for 30 seconds. Be sure to exhale when baby is being lifted up and out.
- Slow/Fast Drill: 2-minutes
o Finish your workout with a bit of cardio by alternating 30 sec at your own “moderate pace” (maybe that’s a walk, power walk, jog, etc) and then 30 seconds at your own “fast pace” (maybe that’s a faster walk, jog, or all out sprint!). Do this 2 times each for 1 min rounds (or longer if you want a bit more cardio!).
CIRCUIT 1 – LOWER BODY & CORE (10 Minutes)
Perform each of the exercises below for 1 minute. Then repeat the entire circuit once more (resting 30-60 sec in between if you need it). When you’re not using the stroller for a drill, make sure it’s locked beside you.
- Plie Pulse & Roll
o Stand facing stroller holding handle bar with your feet wide and toes pointed 45-degrees.
o Inhale as you sit into a plie squat and push stroller forward. Pulse about 10 times (very small movement), then stand back up, pulling the shoulder-blades down and back. Repeat for 1 minute.
- Bench Step-Ups (1 min each leg, 2 min total)
o Stand facing a bench. Inhale and place your right foot onto the middle part of the bench, then exhale and push up on that right leg to stand up on the bench, bringing your left leg to meet it.
o Inhale as you step back down with your left leg, bringing your right leg to meet it on the ground.
o Repeat this for 1 minute: Step up right, left. Step down left, right. Then switch sides for 1 minute.
- Inclined Plank with Knee Lifts
o Place a towel on the bench (for cushion) and place your forearms on the towel.
o Bring yourself into a plank/pushup position with your navel drawn into your spine, your glute muscles engaged, and your head in line with your spine.
o Take an inhale, then on the exhale bring one knee into your chest (drawing your navel in further). Then inhale to place the leg back on the ground. Exhale and bring the opposite knee into your chest. Continue alternating knees for 1 minute.
- Squat with Side Leg Lift
o Stand with hands on handle bars and feet shoulder-width apart.
o Inhale to lower down into squat, exhale to stand as you lift one leg to the side with your foot flexed and your knees and toes pointed forward (not up).
o Inhale to lower back down into squat, then exhale and lift the opposite leg. Continue for 1 min, switching legs each rep.
CIRCUIT 2 – UPPER BODY AND CORE (9 min)
Perform each exercise below for 45 seconds. Then repeat the entire series once more (resting 30-60 seconds in between if needed). Lock the stroller next to you so your baby can watch and be somewhat entertained!
- Bench Pushups
o Place your hands on the top of the bench and start in a perfect plank (navel drawn into spine, glutes engaged, head in line with your spine). Inhale and lower your chest toward the bench (aiming to touch the bench).
o Exhale and push back up to start. Continue for 45 seconds, making sure to prioritize working through a full range of motion (getting your chest as low as possible) over speed and getting in more reps! Incling your push -up is a great modification for safe core work with an ab-seperation.
- Standing Rows
o Loop a resistance band around the top rung of the bench. Stand with your feet shoulder-width apart facing the bench. Grab the ends of the bands and wrap them once or twice around your wrists.
o Begin by inhaling and extending your arms in front of you. Then exhale and perform a narrow arm row – keeping your elbows down by your sides and squeezing your shoulder blades together in the back as if trying to make them touch. Inhale and extend your arms back to start.
o On your next exhale, row again, but this time make it a wide row with your elbows pointed out about 45 degrees. Squeeze your shoulder blades together and ensure your elbows stay lower than your shoulders. Continue rowing for 45 seconds (or longer if you wish), alternating between narrow and wide rows.
- Triceps Dips
o Sit on bench and position hands on bench, shoulder-width apart and elbows pointing straight back. Slide your butt just slightly off bench with knees bent at 90-degrees.
o Inhale as you slowly bend your elbows and lower down, then exhale to push back up (being sure not to completely lock elbows when you press up). Continue lowering and lifting for 45 seconds, making sure your butt stays close to the bench! If it’s too far away, this places, excess stress on your shoulders.
- Side Planks (45 seconds each side, 1.5 min total) Great for considering ab separation but needing to strengthen the core.
o Place a towel on the bench for cushion and place your right forearm on the bench.
o Go into a perfect side plank, making your body as straight as a board (navel drawn into your spine, glutes engaged, head in line with your spine), and hold. Hold for up to 45 sec (or as long as you can with good form), then switch to the other side.
- Plank with side Toe Taps:
o Start in the same forearm plank you did in circuit 1 with your navel drawn into your spine, your glutes engaged, and your head in line with your spine. Dont hold your breath!
o Separate your right foot from center and tapping your right toe on the ground to the side, alternate legs tapping left leg to the side. Continue alternating toe taps for 1 minute.
Happy workout!
Your Trainer,
Monica
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*What is written here is intended solely for general informational and educational purposes only and is not a substitute for the advice of your doctor.
