Use your stroller for this postpartum Mommy and Me workout that incorporates exercises for your lower body. Tone your legs while you exercise with your baby or toddler in the stroller after a walk or run
Are you looking for a Mommy and Me workout with your baby or toddler to do outside? Mommy and me workouts are a great way to save time and have fun with your child.
Now that the weather is nicer, what better way to enjoy being outside with your baby or toddler than with a stroller workout? And I’m not talking about going for a walk with your baby or toddler in the stroller.
I’m talking about doing strength training exercises with your stroller as a prop. In this post I’m going to list out my top lower body Mommy and Me exercises you can do in this stroller workout.
If your baby is still sleeping in the stroller, rather than wake her up, keep exercising and do this stroller workout to further strengthen your legs.
Use A Stroller To Help Strengthen Your Legs In Your Mommy and Me Workout
If you are going for a good long walk with your baby or toddler in the stroller in your neighborhood, at a park or along a trail, you’re definitely working on cardio and endurance; but what about strengthening?
This Mommy and Me stroller workout includes exercises that specifically target your lower body to strengthen the muscles in your legs.
You can do this workout at the beginning of your walk, at the end of your walk or you could even incorporate it into the middle of the walk.
For instance, you could set a timer for 10 minutes, and after every 10 minutes of walking you stop to do a few of the exercises on this list.Throughout your walking, you can intermix these different leg exercises which will give you quite a burn for your lower body.
Maybe you are walking around the local park and your child wants to play at the playground; you can do these exercises while your kid is running around and going down the slide.
Perhaps your baby fell asleep in the stroller, and you finished your walk early and it’s not time to wake the baby. While your baby catches up on a few extra minutes of nap time, you can finish up your workout routine with these stroller leg exercises.
*Before beginning any postpartum workout, you must be approved by your doctor at the 6 week postpartum check-up (see my disclaimer below for more details).
Mommy and Me Stroller Workout
1. Calf Raises
Spread your legs about hip width apart.
Hold onto your stroller and raise up onto the balls of your toes as high as you can.
Slowly lower yourself down until your feet are flat.
Repeat for 10 reps and work up to 2-3 sets.
For different variations of a calf raise, you can point your toes out for 1 set and point your toes in for another set.
2. Wide Squats
Spread your legs wider than shoulder width apart.
Have your toes pointing out slightly.
Hold onto the stroller and slowly lower down as if you are sitting.
Squat down to the point of comfort with your back flat and your head up.
Keep your knees from going past your toes.
Related: Mommy & Me Workout: 7 Leg Exercises with Baby
Raise up by pushing through your feet and extend your knees.
Repeat for 10 reps and perform 2-3 sets as tolerated.
3. Forward Straight Leg Raise
Hold onto the stroller with one hand and face sideways so you have room to lift your leg forward.
Raise one leg out in front of you while keeping your knee straight.
Only raise your leg up to the point of comfort, but not too high where you sway your back.
Maintain an upright position and keep your core tight as you lift.
Slowly lower your leg down without letting it touch the ground.
Continue to lift and lower your leg for 10 reps and then repeat with the other leg. Perform 2-3 sets as tolerated.
4. Side Leg Lifts
Hold onto the stroller and raise one leg out to the side while keeping your knee straight.
Raise your leg up to the point of comfort, but not too high where you sway your back.
Maintain an upright position and keep your core tight as you lift.
Slowly lower your leg down without letting it touch the ground.
Continue to lift and lower your leg for 10 reps and then repeat with the other leg.
Perform 2-3 sets as tolerated.
5. Leg Extensions
Hold onto the stroller and raise one leg back behind you while keeping your knee straight.
Raise your leg up to the point of comfort, but not too high where you sway your back or lean forward.
Maintain an upright position and keep your core tight as you lift.
Slowly lower your leg down without letting it touch the ground.
Continue to lift and lower your leg for 10 reps and then repeat with the other leg.
Perform 2-3 sets as tolerated.
6. Backwards Lunge
Hold onto the stroller with one or two hands.
Start with feet together and then step backwards with your Right leg as you lunge down slowly.
To perform a safe lunge, be sure to not allow your front knee to go over your toes, but rather keep a 90 degree angle in your front knee for proper form.
Slowly raise up by extending your knees and step forward with the Right foot so your feet are together.
Repeat the same with the Left leg and perform the exercise 10 times on each leg. Be sure to alternate lunges. Do 2-3 sets or as tolerated.
Related: 17 Best Total Body Babywearing Exercises for your Mommy & Me Workout
7. Hip Rotations
Hold onto the stroller with one hand and face sideways so you have room to lift and rotate your leg.
Lift up your outer leg with your knee bent as if you are marching.
Then you want to rotate your leg up and outward in a circular motion.
Do not let your leg return back down to the ground.
Related: 15 Best Mommy and Me Exercises with Baby
Continue to repeat this up and outward rotation of your hip for 10 reps and then repeat with the other leg.
Perform 2-3 sets as tolerated.
8. Squat + Leg Lift
Hold onto the stroller with one hand and face sideways so you have room to do a side squat and leg lift.
First raise your Left leg sideways up to a comfortable height and maintain a straight knee.
Your weight will be shifted onto your Right leg.
Then shift your weight to the Left as you squat down into a wide squat position.
Immediately following the squat, you will raise up onto your Right leg as you lift the Left leg sideways at the same time.
Repeat this for 10 reps and perform 2-3 sets as tolerated.
Related: 17 Best Total Body Babywearing Exercises for your Mommy & Me Workout
8 Leg Exercises in this Mommy and Me Stroller Workout
Alright, so you just finished your walk or your run with your baby in the jogging stroller, and you want to finish strong with some strengthening exercises to work on targeting your lower body.
Use your stroller for balance and to improve the quality of your exercises.
Maybe your baby is still in the stroller and fell asleep or maybe your toddler wants to go play at the playground.
Do these exercises while you wait:
Calf Raises
Wide Squat
Forward Straight Leg Lift
Side Leg Lift
Leg Extensions
Backwards Lunge
Hip Rotations
Squat + Leg Lift
If you are looking for a Total Body Mommy and Me workout you can do inside on a rainy day, try this workout routine that includes 15 exercises with baby.
In this Total Body Mommy and Me workout I include the most effective exercises you can do while holding your baby to use him or her for extra resistance training.
This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
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I love this idea Jena! I go for walks around the neighborhood with my kiddos daily. I will try to incorporate these into our routine at the beginning or the end. Thanks for the suggestions!
Annie, So glad you found this workout to be helpful in your already active routine! I love how you are making fitness a priority even with two little ones. You’re doing great!