There’s no doubt that being a parent is the greatest thing that can happen to anyone. It’s a very rewarding experience which brings about an unparalleled sense of accomplishment and happiness. However, the job of parents is not something that’s easy — it’s very far from it actually.

As a parent, you will face a lot of challenges along the way. Sleepless nights, seemingly endless diaper changes, late-night feeding, and a whole lot more are going to part of your daily routine. On top of it all, you have to work hard to provide the needs of your family.

And the result? Stressed and out-of-shape parents who want to stay fit but can’t seem to find time to do so.

However, it doesn’t have to be like that. Parenting doesn’t have to get in the way for you to be fit and healthy. And if you’re worried about being away from your little one while you do your thing, then bring them along.

Why Bother With Stroller Workout And Exercises?

Well, why not?

After all, you’re probably using a stroller every day if not very frequently. It makes going to the park or the market a lot easier and convenient. Especially for moms out there, you’d be glad to know that walking and pushing a stroller can help you lose weight.

What makes stroller exercises amazing aside from the fact that they work, is that you don’t have to squeeze it in your hectic schedule. Not only do you get to bond with your little one while keeping an eye on him. But you also get to do exercise to keep you healthy and fit.

That said, here are some stroller workout and exercises that you can try the next time you go out with your bundle of joy. But before you begin, you will need to have the following:

  • Reusable water bottles which you’ll use for when you get thirsty. Some stroller exercises make use of these things too.
  • Baby essentials like milk, one or two feeding bottles, snacks, and toys for when your baby gets bored.
  • Comfortable workout clothes and walking shoes.

Finally, you’ll also need the right stroller for your workout. Remember that even if you got your baby one of the best stroller brands, it doesn’t necessarily mean that it’s ok for doing exercises. Ideally, you want something that is durable, lightweight and has heavy duty wheels like a jogging stroller.

Stroller Workout Ideas

Now that you have everything that you need, it’s time to get your heart pumping and your blood flowing. Before you head out though, see to it that your little one is safely and securely strapped in the stroller. One more thing, it’s always a good idea to get clearance from your doctor before you do any exercise (this usually applies to moms).

To help you get started, here are some stroller exercises that you should try out.

Stroller Walking

This is the most basic stroller exercise that you’re doing already. Walking while pushing a stroller with a baby helps you burn more calories compared to walking alone. It’s very important though, to make sure that you have the right posture when doing this exercise.

Keep in mind that you will not be able to use your normal walking stride with your arms swinging at your sides since you’re pushing the stroller. Keeping your elbows close to your body near your waist is the ideal posture when ‘stroller walking.’ Extending your arms fully can potentially cause back and neck injuries which is something that you don’t want.

Now, you might get bored as you do this repetitively even if you’re with your cute baby. For this not to happen, you can consider making friends with other ‘stroller walkers.’ You can also join a stroller walking club if there’s one near you. After all, it’s nice to have someone to talk to while walking and perhaps, you can get more stroller exercise ideas from other people.

Brisk Walking

It’s advisable to do this when your bundle of joy is a little older. Newborns to a few months old children have bodies that are still fragile so settle to stroller walking for the time being. Once your baby starts getting bigger and stronger, you can slowly transition to more intense workouts.

For this exercise, you start by walking at a normal pace for about a minute or two. You can consider this as a warm-up and once you’re done, pick up the pace to a brisk walk. If you’re using both of your hands to push the stroller, switch to just one. Do large circles using your free arm to warm your upper body even more.

Remember to extend each leg as far forward as possible while you’re walking. But don’t forget about your form and posture. Do three sets of this exercise for about 5 to 10 minutes per set. Stop and do some easy stretching of the arms and legs during breaks.

Stroller Squat

Doing squats is one of the best exercises for the lower body. You do this by standing behind the stroller with the brake off. Your hands should be about a shoulder apart on the handlebars. Position your feet and knees forward-facing with your legs about a hip-width apart.

Putting your weight in your heels, sit your bottom way back pushing the stroller forward in the process as you squat down. Lift yourself up to a standing position as you pull the stroller back in. Don’t bend too much from the upper body since this is an exercise for the lower body — it’s supposed to be this part that is reaching back.

Three sets of approximately 10 to 15 reps should be enough for this exercise.


The lunge is also an exercise that is effective in toning and strengthening the lower body. The reason why it’s effective is because a good lunge will work multiple muscles in just one move. These muscles are the front of your thighs (quadriceps), back of your thighs (hamstrings), and your bottom (gluteus maximus).

Stand behind the stroller (brake should be off) with your hands on the handlebar about a shoulder-width apart. Lunge forward with one leg pushing the stroller out in front of you. Return to a standing position and lunge using the other leg.

When doing lunge exercises, it’s important that your knee is directly above your ankle and your thigh parallel to the ground. You can also make lunges (lunge walk) while you’re stroller walking. Make lunges by taking long strides and lowering your upper body until your front thigh is almost parallel to the ground.


As simple as they can be (and they are!), push-ups are one of the most beneficial exercises you can perform to gain strength and muscle. It makes use of your body weight as resistance and works your upper body and core at the same time.

To do this exercise, you’d want to find a bench where you can park the stroller beside you (this time, the brake should be on). While facing the bench, place your arms shoulder-width apart on it. Lower your chest to the bench while keeping your back and abdominals strong. Press back until you get to the starting position.

Repeat push-ups for as many reps as possible for three sets.