6 STROLLER EXERCISES FOR YOUR NEXT VACATION
Originally posted on the FIT4MOM blog.
Written by: Carin Douglass
No matter your stage of motherhood, fitting exercise into an already jam-packed schedule can be a challenge. Add in Spring Break, holiday travel, summer vacation, and—POOF!—oftentimes that intentional daily movement is nothing more than a pipe dream. We know that getting in daily movement is crucial to our wellness and sanity, but how do we do that when it feels like we already have a million things on our plate?
Grab your kiddo and a stroller and let's go, Mama! Using just these two precious items, you can get a great workout AND some quality time with your little one! Carin Douglass, an instructor for FIT4MOM Bryan/College Station, TX, loves exercising with her stroller and kiddo. She shares, “Working out with a stroller allows me to spend more time with my daughter, Wylder. I also get to show her the importance of healthy habits—something that I wish had been instilled in me at a young age. Most importantly, I get to show her how exercise is fun and how it can include the whole family.”
All FIT4MOM classes surpass the idea that fitness is just sets and reps. While we are incredibly proud of the workouts our instructors provide, we understand the importance of connections. Two of the most important connections we highlight are the connection between you and your baby and the connection between you and yourself (that inner monologue can be brutal, can’t it?!). Working out with your baby in the stroller is a great way for you to alternate between interacting with your baby and focusing on yourself.
“I think it’s important to show the fun of exercise to the next generation. I personally did not include fitness into my routine until after the birth of my daughter and I found it very difficult to make it a part of my daily habits. I want to show her that workouts can be fun and social and that exercise is a form of self-care—not a punishment. I would love for all negative connotations of exercise to be removed for her. I want to raise her to be strong, confident, and to have a positive body image. Exercise is for making our bodies feel good, period.” Carin shares.
If we wish to create a future of happy and healthy children, we have to show our kiddos that movement is fun and something we prioritize! Remember, our little ones are watching us set a wellness example, so be mindful of how you speak to yourself, fuel your body, and show excitement to move.
THE WORKOUT
Here are six fun exercises you can do anywhere, anytime with just your kiddo and a stroller! As mentioned above, these will alternate between interacting with the kiddo and focusing on yourself. Please make sure you follow all of the safety guidelines provided by your stroller company, including buckling baby, locking the stroller brake and front wheel (if applicable) while exercising, and wearing the wrist strap when walking or jogging.
1. LATERAL LUNGE (PEEK-A-BOO!) WITH ABDUCTION LIFT
Connection: Mom to Baby
Position: Side of stroller
Start standing next to the stroller with your feet together. Step towards the front of the stroller with your front foot, bending that knee and leaving the other straight. Think about pushing your hips backward & adding weight to the heel while keeping your chest lifted. Play a quick peek-a-boo with your kiddo. Push off the bent leg to stand. While holding on to the stroller for balance, lift the leg out to the side, squeezing the booty as you lift - not kick. Try 12 repetitions before switching sides.
2. WALKING LUNGE WITH BACK LEG EXTENSION
Connection: Mom to Self
Position: Behind stroller, facing stroller handle
Loop the stroller strap around your wrist and hold on to the stroller handles lightly. Roll your shoulders back and down, and zip your core together as you step forward with one foot. Bend both knees and give yourself a compliment - saying something like “I am powerful” or “I am patient” or “I am worthy”. Press through your front leg as you lift the back leg behind you, squeezing through the booty. Return to feet together and switch to the other leg. Continue until you have completed 8 repetitions on each side and have given yourself 16 compliments!
3. PUSH-UPS TO PLANK REACHES (TO TICKLE BABY TOES!)
Connection: Mom to Baby
Position: Front of stroller
Bring yourself down to the ground in front of the stroller. Place your hands slightly wider than your shoulders and knees under your hips. Press the tailbone behind you, zip your ribcage together, and push the floor away from you. Now, curl your toes under to straighten your legs into a plank position. Do 1 push-up and then reach forward to tickle your kid’s toes, keeping your hips steady.
Remember, you can always choose to do push-ups on your knees, as Carin demonstrates. To do so, prepare and enter plank as stated before. However, before the push-up, bend your knees so they make contact with the ground and are no longer directly under your hips.
4. PLIÉ SQUAT WITH HEEL RAISE
Connection: Mom to Self
Position: Behind stroller, facing stroller handle
Start behind your stroller with your feet and hips rotated to the “front corners” of the room; this means on a slight angle and not directly front facing or side facing. Take a large step out, so that your heels are wider than your hips. As you lightly hold the stroller, bend your knees so your hips drop down. As you inhale, lift your heels off the ground as you gently push the stroller away. Make sure to keep your hands on the bars. Now, exhale as you pull the stroller back to you as you lower your heels and squeeze your heels together to help you stand up. Repeat for a total of 12 repetitions.
5. SUPPORTED V-SIT WITH MARCHES (WHILE SINGING “ANTS GO MARCHING”!)
Connection: Mom to Baby
Position: Front of stroller
Sit on the ground in front of your stroller with your heels out in front of your, knees bent, and hands holding your thighs. Roll your shoulder blades into your back pockets, contract your core as you lean back a few inches and then lightly place your finger tips on the ground next to you. March your right foot to the top of the wheel, then left. March your right foot down and then left. Once you have the motion, start singing “Ants Go Marching”.
If you find that you are unable to keep your core tight and back straight in this exercise. Try only the right foot marching while the left foot is planted on the ground. Then switch sides after 8 repetitions.
6. SQUAT & ADDUCTION LIFT
Connection: Mom to Self
Position: Behind stroller, facing to the side
Stand to the side of your stroller with one hand on the handle and your feet hips distance apart. Sit back and down as if reaching for a chair. Press through your heels to bring yourself to standing. Using your outside foot, cross the leg over the midline of the body, squeezing through your inner thighs, lifting your pelvic floor, and lacing your core together. While holding here, repeat “I am one strong mother” before releasing back into your squat position. Do this 12 times on each side.
Did you know that we have two stroller-based workouts at FIT4MOM—Stroller Strides and Stroller Barre?
Carin started as a FIT4MOM client and then became an instructor. “I love giving back to a community that has given me so much. I love when moms get a great workout with their babies rolling with laughter throughout the class. Honestly, that’s why I started leading classes; happy and healthy moms equal happy and healthy babies.”
Each Stroller Strides instructor is skilled to meet you where you are mentally and physically. You’ll leave class feeling connected, successful, and energized! This class is all about self-care in a supportive and encouraging environment.
When you are not traveling, make sure to take advantage of our first-class free offer.