Fit Tip: Stroller Workout

Posted On Jun 11, 2021 By Lisa Traugott

A woman running outside while pushing a stroller.

Let’s face it, finding time to exercise can be challenging. Finding time to exercise with a new baby can seem like a herculean effort! That’s why I recommend this stroller workout for my new mama clients.

It not only helps to work off the post-pregnancy weight, it gets you both out of the house and into nature, which can be calming for everyone. Exercising with your baby is a way to teach your kids early on that fitness is important. It’s an opportunity to meet up with other moms in the park to build the new mom community, too. And hey, you might really luck out and lull your baby into a nap!

***Bonus tips to keep your baby happy at the end of this workout***

Exercise Sets Reps
Walk (warm up) 1 5 minutes
Side Leg Raises 3/each side 12
Plie Squats 4 15
Walk/Run 1 3 minutes
Calf Raises 3 12
Walking Lunges 3 50 steps
Walk/Run 1 2 minutes
Standing Oblique Crunches 3/each side 20
Single Leg Deadlift 3/each side 12
Walk (cool down) 1 5 minutes


3 women running outside while pushing strollers.

Side Leg Raises

Stand to the side of the stroller, holding onto the stroller for balance. Lift your right leg off the ground with your foot flexed and shift your weight into the left foot. Bring your leg back down, keeping the leg straight with just a micro bend in the knee. Repeat on the other side.

Plie Squats

Stand with your feet wide apart. Hold the stroller bar. Tuck your pelvis under. Slowly lower your body towards the ground by bending your knees into 90-degree angles. Squeeze your glutes at the bottom then press up through your heels to return to start position.

Calf Raises

Stand with your feet together and hold the stroller bar. Come up on your toes, raising your heels as far as possible off the ground. Return to start position.

Walking Lunges

Hold the stroller bar with your feet together. Take a step forward with your right leg, lowering to the ground until both knees are at a 90-degree angle. The back knee should be close to but not touch the ground. Your front knee should be directly over your ankle. Press your right heel into the ground and push off with your left foot to bring your left leg forward. Continue to walk forward for the prescribed amount of steps.

Standing Oblique Crunches

Stand with your feet shoulder-width apart next to the stroller. Put your hands behind your head. Bending to your left, raise your knee until you touch your elbow, then lower to start position. Repeat on the other side.

Single Leg Deadlift

Stand with your feet hip-width apart, holding onto the stroller bar for balance. Keep your legs straight (but not locked) and bend forward at the waist while lifting your right foot off the ground. Keep your leg straight as you lower it to the ground. Repeat on the other side.

Is your baby squirmy? Mine sure were! Here are some bonus tips to keep your baby entertained (and seated) while you work out.

  • Make sure you have all your supplies (diapers, sippy cups, snacks) packed and ready to go so you don’t have to return home mid-session.
  • Sing to your baby as you do your exercises.
  • Tether toys are helpful, not only to entertain, but to make sure you are not chasing after toys junior has decided to fling overboard as you jog.

Stay healthy, mama!