How to workout with stroller and get healthier as doing exercise?

When you have a little kid to take care of, exercise time may be very limited. At times, you may even never get any free time for workouts. That doesn’t mean you have to relax and stay unfit! Jogging with a stroller may be the choice for most people. But do you know you can workout with stroller and stay healthy like any other exercise? Performing workout with stroller is great for both dad and mom while giving the child some quality time.

Workout with Stroller
Performing workout with stroller is great for both dad and mom while giving the child some quality time, saving but healthy

Here is a simple guide for working out with your stroller.

Precaution: Before you start any of these practices ensure your child is safe and comfortable in the stroller. You can also check all best strollers for workout at the website baby car seat stroller combo.

Warm UP (3 – 4 Minutes)

Start with just an easy walk and warm your body and muscles gradually. Ensure to keep your shoulders back and forward throughout your walk.


The squat is a great workout for the lower part of the body. Stand behind the stroller and release the brakes. Place your hands on the handlebars and ensure they are shoulder-width apart. Your knees and feet must face forward, and your legs placed hips-width apart. Ensure your bottom is way back then place your weight gently on your heels. Now push the stroller forward squatting down, and pull it backwards as you slowly raise yourself to a standing position. Ensure your spine is long and strong when squatting; your upper body should be slightly tilted forward. Avoid bending more from the upper body.


This is interval training. Walk fast and hard for 30 seconds, and then slow for another 30 seconds. This process should be repeated until the 3 minutes are over.


This Workout with stroller is great when pushing uphill. You can also do it in a sloped driveway. The stroller should be in front of you, place one hand (right hand) on the handle and bent your arm. Push your stroller uphill with that arm. The focus should be on the chest muscles. Now repeat the process with your left hand.


The Lunge is among the most effective workouts that a woman can perform to strengthen and tone her lower body. This exercise engages a lot of muscles in only one move. An effective lunge works your front of the thighs (quadriceps), back of the thighs (hamstring), and your bottom (glutex maximums). Lunge is performed during your walk – take long strides lower your upper body until the quadriceps is nearly parallel to the ground. Ensure your front knee doesn’t go farther past your toes. Now lower your body gently and press your thighs and the glutes as you lift yourself.

Workout with Stroller


Restart your walk with full, powerful strides. Maintain your knees and feet, facing forward – your body should be standing tall. Recover by walking at a challenging pace.


Walk to a small hill or to your driveway. Face your stroller downhill. Your hips and feet should be the same distance apart, hands shoulder-width apart on the handlebar. Roll the stroller forward to extend your arm, pull the stroller back to you using the upper back muscles.


At this time, you should have had more Workout with stroller. But keep your strength so that you can still check on your child.


Face the stroller with your right side. Push the stroller away, and stand still; try to reach overhead with your left arm. Now pull the stroller back using the abs on your left side. Focus on drawing the ribs to hips. Repeat the exercise with the other side after 1 minute.


Lie in front of the stroller – ensure the brakes are engaged. Place your head right at the ram of the front wheels (wheel). Hold the wheels behind you. Ensure your feet are at a right angle with your legs. Engage abs and then draw the belly button to your spine.


This is a perfect time to stretch your whole body. Take your baby out.

This exercise is a simple and perfect workout with stroller – you will also spend a great time with your little one.

Avoid Injuries While Workout

Gym is one the best ways to cut down on weight or improve your physique. But while working around heavy machinery, it is not impossible to have an injury. It is better to be acquainted with the right ways of doing things from the start. Following are a few tips to avoid injury while exercising:


Warm-up is perhaps the most important part of the gym routine. A good warm-up makes your body flexible, avoids injuries and enhanced your recovery rate from your intensive workout.

warm up

  • Start slow, with aerobic activity from 5 to 10 minutes. This will get your lungs and heart working properly.

  • Now you can move on to stretching. You can start with stretching arms, chest, legs and lower back. Jumping is highly prohibited, as it may cause tearing of a muscle.

It does not matter how much time you take doing it, what matters is doing it right. Don’t ditch warm-up even if you are short on time, or else you might be a victim of great regret the next morning.

Get to Know Your Equipment

Slept through the introduction and now you are standing like a lemon in front of the machine with no idea what to do. Never make that mistake!

Get to Know Your Equipment

Even if the introductory sessions are boring, you need to listen to them. They spare you the embarrassment you might face later and trained instructors inform you how to avoid injuries.

Don’t Rush to Results

When you are a newbie, you are eager to see results; whether it’s for losing weight or getting an appealing physique. Don’t rush into it.

Slip into a routine that you can handle, and not one after which you can barely make it through the door of the gym. Take it slow so that it stays steady and doesn’t wear you out in the long run.

Shuffle up Your Routine

Everyday going through the same routine for months can make your body adapted to the routine. When your body becomes adapted to the routine, it stops responding to it and it risks overworking particular muscles.

To avoid this you need to shuffle up your routine every 4-6 weeks so that you don’t overwork yourself and the workout stays effective.

Drink Up!

While working out, it is very essential to stay hydrated. Drink at the start, during and at the end of the session.

young teenager drinking water after exercise.
young teenager drinking water after exercise.

If you are up for a short workout, sports drinks are not so important. But for the longer ones, they replace the electrolytes used up during the tiring work out.

Rules are NOT Supposed to be Broken

There are rules in the gym for a reason. They are made for your safety and for the safety of your fellows.

  • It is important that you know who your first-aid guy is.

  • Get familiar with your fire exits.

  • Be sure to use equipment as instructed in the diagrams so that you are safe and so are the people around you.

If you follow these few pointers, chances of you getting injured are slim to none.