7 Stroller Exercises for Working Out With Your Child
Originally posted on the FIT4MOM Blog.
Kids learn by watching - monkey see, monkey do! "One of my favorite things about FIT4MOM is when our Stroller Strides moms text me photos of their little ones working out at home with their stuffed animals - mimicking our Stroller Strides moves! The kids are always watching!" says Regina Hord, owner of FIT4MOM Tampa Bay.
Did you know that this week is Exercise with Your Child Week?! Checkout these moves you can do anywhere - at your local City of Tampa Park, on our Hillsborough County trails, or taking a stroll through your neighborhood, by FIT4MOM Instructor Sarah Holder!
Exercising with your kids is the ultimate multitasking flex - it's getting your workout in, getting their workout in, showing them that fitness can be FUN, getting some sunshine in, and bonding all at the same time! Even better? If you do it with friends at Stroller Strides!
"Exercising with my kids is educational and fun! Their joy during ABCs or "Head, Shoulders, Knees & Toes" is magical. Workouts create positive associations with movement, making stroller time exciting." says Sarah.
THE WORKOUT
Complete each movement for 16 repetitions. Repeat twice.
1. MOM: JOG FORWARD & BACK / KIDS: NOSE & TOES
Start a few feet away from the front of your stroller. Jog forward and backward while alternating between asking them to point to their noes and toes.
This can be done with any of your favorite movements - skips, jogs, the pony—you name it, you can do it!
2. MOM: REVERSE LUNGE & LAT PULLDOWN / KIDS: ANIMAL SOUNDS
Face your stroller with your feet together and the band held over your head, slightly in front of your forehead. Find strong posture by pulling your pelvic floor together and upwards, zipping the ribcage together, and rolling your shoulders into your back pockets. Step backward with your right foot and bend both knees. Pull your right hand down towards the ground. Return the band to the top as you step your feet together. Make sure to release the core and pelvic floor contraction before re-engaging.
At any point of the movement, ask your kids to make animal noises to match the animal you call out
Don’t have a band? No big deal! Try this without the band!
3. MOM: BUTTKICKERS / KIDS: PEEK-A-BOO
Start a few feet away from the front of your stroller. You can choose to stay connected to the ground and alternate hamstring curls or turn those curls into butt kickers. Play peek-a-boo for 1 minute before moving to the next drill.
Just like with movement #1, this can be done with any of your favorite movements - skips, jogs, the pony - you name it, you can do it!
4. MOM: SINGLE LEG DEADLIFT TO KNEE LIFT / KIDS: TICKLES
Face your stroller with your feet together and band held over your head, slightly in front of your forehead. Find strong posture by pulling your pelvic floor together and upwards, zipping the ribcage together, and rolling your shoulders into your back pockets. Extend one leg behind you, with the toes staying connected to the floor. Tilt your upper body forward as your leg lifts - think of being a see-saw and even - and reach to give the kiddo a tickle. Return to standing by lowering the leg, but instead of touching the ground, bring the knee up in front of you.
With the knee lifted, can you find a moment of calmness with a strong pelvic floor and core contraction inward and upwards?
Struggling to balance? That’s ok. Leave your foot on the ground as you tilt forward!
5. MOM: SHUFFLE SIDE TO SIDE / KIDS: COLORS
Start by facing the side of your stroller. Lower into a squat position, with your knees bent and hips lowered. Shuffle away from the stroller and as you come back, ask the kids what color you are holding up. For this example, Sarah is using colored scarves, but you can use any toy, card, rag, or items of your choice.
6. MOM: PLIE SQUAT & CHEST PRESS / KIDS: SPELL THEIR NAME
Open your hips so you can set your feet to point towards the front corners of the “room”. Make sure your feet are wider than your hips for this plie squat. With the band wrapped around your back, hold your arms up at shoulder height with your palms facing the ground. Bend your knees to lower your hips, keeping an upright torso position. Press the band forward, saying 1 letter of your kid’s name, and return to elbows even with the body. Squeeze your heels together to help you stand back up as you zip your pelvic floor and core up to your color bones.
7. MOM: PLANK & HAND TAPS / KIDS: ABCS
hile on your hands and knees, face your stroller and be within reaching distance. Relax your back, core, and pelvic floor. Now, set your tailbone to shoot behind you, contract your pelvic floor and core muscles to find neutral spine, and push the floor away with your hands. Once you have found strong posture, straighten your legs into plank. Say the ABCs while you tap the stroller with your hands, alternating sides.
If this position if not for you, bend your legs so the tops of your knees are on the ground.
WANT TO TRY THIS WITH OTHER MOMS JUST LIKE YOU IN TAMPA?
Stroller Strides® is a 60-minute total-body workout with strength, cardio, and core training, all while engaging the little ones in a stroller! You’ll leave class feeling strong, empowered, connected, and energized—no matter your stage of motherhood.
“FIT4MOM is as much a community as it is a workout. Stroller Strides is a Village; It is my support network of other mamas. Even better, this support extends to my children and class enriches their lives and relationships, too. Not only are my children learning and having fun with me while they're at class, they also make friends, do playgroup activities, family events, outings, and so much more,” continues Sarah. “I am a mom of four children, two of whom have blossomed as classic extroverts because they have the opportunity to be around so many friends at Stroller Strides. My other two children are classic introverts and they have also blossomed at Stroller Strides because it is a safe, predictable, nurturing environment. Stroller Strides is a positive place for both mom and kids.”
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. Plus, your kiddo will learn colors, numbers, letters, spelling, and so much more.