Diary of a Fit Mommy: Diary of a Fit Mommy's Total Body Stroller Workout

Hey ladies!

For those of us who stay at home with a baby on our hands all day, it can be a tedious task trying to sneak a workout in-especially when baby does not nap on schedule-or altogether! I have created a very basic and simple stroller workout for stay at home moms, and working moms alike, to complete each morning or evening-or when you get the chance! It combines 9 key moved and takes about 20 minutes to complete. Best of all? You get to spend time with your little one and get them out & about while keeping your body in check!

Begin workout with a 5 minute warm up jog.

1. Decline Push-Ups

Kneel on floor with bench or elevation behind body.
Position hands on floor slightly wider than shoulder width.
Place feet on the footrest of the stroller.
Raise body body in plank position with body straight and arms extended.
Keeping body straight, lower upper body to floor by bending arms.
Push body up until arms are extended.
Repeat for 3 sets of 10 reps.

2. Glute Bridges

Lie on your back on the floor with your feet firmly resting on the footrest of the stroller.
Gently contract your abdominal muscles to flatten your low back into the floor.
Attempt to maintain this gentle muscle contraction throughout the exercise.
Gently exhale, keeping the abdominals engaged and lift your hips up off the floor.
Inhale and slowly lower yourself back to your starting position.
Repeat for 3 sets of 12 reps.

3. Stroller Crunches

Lie on your back on the floor.
Bend your knees and rest your feet on the stroller's footrest.
Place your hands behind your neck or head.
Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak.
When your shoulders are off the ground, pause and hold that position for a full second (or more).
Ease back down slowly as you inhale. Don’t just “plop” back down. Your control on the way down works your ab muscles as well.
Repeat for 3 sets of 12 reps.

4. Stroller Sit-Ups

Have your knees bent slightly and your feet resting on the stroller's footrest.
Place your hands on opposing shoulders, so that your arms are crossed over your chest, or behind your head. This allows you a central rising point.
Tighten your abdominal muscles gently by drawing in your belly button to your spine
Slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your knees, all the while gently contracting the abdominal muscles.
Pull up from the floor until you’re at a ninety-degree angle.
Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. This means not to place your back flat to the ground but to keep a slight, yet relaxed, arch.
Repeat for 3 sets of 12 reps.

5. Stroller Squats

Plant your feet flat on the ground, about shoulder-width apart.
Point your feet slightly outward, not straight ahead.
Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
Pull in your abs, and keep your lower back in a near neutral position.
Tighten your whole body when you perform the squat.
In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
Keep the upper body tight at all times.
Slowly lift yourself back up to starting position.
Repeat for 3 sets of 12 reps.

6. Stroller Lunges

Stand up straight, with your legs hip-width apart. Place your hands on the stroller bar. Flex your abdominal muscles inward and upward.
Step forward with your right foot approximately 2 or 3 feet. Keep your back straight as your body moves forward.
Lift your left foot up slightly, so that the toe is in contact with the floor, but your heel is not.
Bend both of your knees at the same time.
Pause in this position for 1 to 5 seconds. Stopping your forward momentum will help you to put more effort into rising from the lunge.
Push off of your right heel to rise. Return your right leg to its starting position.
Repeat with the left leg for 3 sets of 10 reps on each side.

7. Squat & Roll

Just as with the previous squat exercise, plant your feet flat on the ground, about shoulder-width apart.
Point your feet slightly outward, not straight ahead.
Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
Pull in your abs, and keep your lower back in a near neutral position.
Tighten your whole body when you perform the squat.
In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
Keep the upper body tight at all times.
Now, you are going to roll your stroller 2 or 3 feet ahead of you while you remain firmly in the squat position. Hold this position for 5 seconds.
Slowly lift yourself back up to starting position, pulling the stroller back inward with you as you rise.
Repeat for 3 sets of 12 reps.

8. Standing Stroller Leg Lifts

Stand with feet shoulder-width apart, holding the stroller bar with both hands.
Shift weight to right leg and extend left to the side for 5 seconds, holding this position. To make things more challenging, try holding for 10 seconds.
Slowly, lower your leg leg back downward and repeat on the opposite leg.
Do 3 sets of 15 reps, on each side.

9. Stroller Plank

Start off in the pushup position.
Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
Hold this position, also known as the plank, until after the burning begins-usually 5 to 10 seconds. I like to look up at my son, who is sitting in the stroller, and talk to him to help time pass.
Repeat 10 times for 5-10 seconds (or as long as you can) per plank.