How to Turn Your Stroller into a Great Total Body Workout

Do you have a jogging stroller but don’t really jog? Or are you missing your workouts now that you have a baby in tow? No worries. Your stroller can be your favorite new piece of exercise equipment!

So, get your baby and your stroller and let’s get started!


Start with an easy walk, gradually warming up your body and your muscles. The most common postural dysfunction when pushing a stroller is hunching forward, so be sure to keep your shoulders down and back throughout your walk. Don’t wait for the abs portion of the workout to draw in your belly button and engage that core!


The squat is one of the best exercises for the lower body. Stand behind your stroller with the brake off, hands about shoulder width apart on the handlebars. Your feet and knees should face forward with your legs about hips width apart. Sit your bottom way back, and put your weight in your heels. Push your stroller out in front of you as you squat down, and pull it back in as you pull yourself up to a standing position. When squatting back, keep your spine long and strong, with your upper body only slightly tilted forward. A common mistake during this exercise is to bend too much from the upper body, when it should be the lower body that is reaching back. For all of the strength “stations”, do 3 sets  of approximately 10 – 15 repetitions.

Between each exercise, go for a STROLLER WALK (3 MINUTES)

Walk for 30 seconds as hard and fast as you can, then recover by slowing your pace a little for 30 seconds. Repeat this sequence until your time is up. Try to walk towards a hill for the next exercise.


The movements of motherhood pull us forward. So, we want to focus on our back side. For this exercise, have the baby facing downhill. Let the stroller roll forward and then use upper back muscles to row it back in towards you. You are standing with legs about hips width apart. Engage your core and row, row row! Do about 3 sets of about 10 – 15 repetitions.


The lunge is by far one of the most effective exercises a mom can do to tone and strengthen her lower body. It’s a compound exercise, which basically means it works a lot of muscles in just one move! A good lunge will effectively work your quadriceps (front of your thighs), hamstrings (back of your thighs) and gluteus maximus (your bottom). This exercise will be part of your walk. Lunge walk by taking really long strides and lowering your upper body down until your front thigh is almost parallel to the ground. Your front knee should not go farther forward than your toes. Lower your body slowly and squeeze your thighs and glutes as you come back up.


Head back to a hill.


For this exercise, the break is off and the baby is facing downhill. Hold stroller with palms facing up. Just like  we did with the row, let the stroller roll forward. Then use your biceps to pull the stroller back in towards you. Even when doing an arm movement, you want to keep your abs engaged. Want to make it harder. Do one hand at a time. Just make sure that you always have your safety strap on!



Put your break on and lay a blanket in front of your stroller. Lay down directly in front of your stroller with your feet on either side of the wheel.  With hands lightly behind your head, draw your belly button in and contract your abdominals, bring your shoulder blades a few inches off the ground. Exhale as you come up and inhale as you come down. Hold at the top of the movement for a moment, without pulling on your head. Your starting position should be where the abs start to engage; not at rest.


Take time to stretch all the body parts we worked today. This is a great time to pull

your baby out of the stroller and stretch next to her! You’ve now finished a workout

comprised of strength, cardiovascular and flexibility exercises, and you’ve gotten to do

it while spending quality time with your baby.

Want to make this workout even better? Come join us for a Stroller Strides class!

Safety Tips

Safety is number one. Always be careful of cars and the environment when working out with your baby.

  • Always use a safety strap with a
  • Always keep your stroller a hand’s reach away from you if you’re working out beside your stroller.
  • We recommend that you wait at least six weeks after giving birth before starting this or any other kind of workout. Make sure to get your doctor’s clearance before starting any exercise program.
  • Always make sure the stroller is stable. Do not ever hang on a stroller. Do not attach exercise tubing to the stroller.