LOOKING FOR A LOWER BODY BURN OUT? THIS ONE IS FOR YOU!

THIS WORKOUT IS BABY BUMP FRIENDLY, BUT BUMP IS NOT REQUIRED!

1 minute work with a 15 second rest in-between and because you repeat 2 of the exercises to hit both legs - you have a total of 10 exercises.

Complete 3 rounds and that gets you to ACOG’s recommendation of 30+ mins for the day.

Of course, you may do as many rounds as you please. You have the option of doing all rounds at one time or to break it up through the day. Remember to work to your own pace and ability. Some days will be tough and other days you will feel like you can conquer the world! Both are GOOD DAYS to workout!

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A FEW SAFETY TIPS FOR YOU AND BABY:

Push with 2 hands on the stroller. This does 2 things: it keeps your body aligned and it keeps your baby safe in the stroller.
Always buckle baby in securely!
It’s recommended that your baby is 6-8 months old before you run with the stroller. It’s also recommended that you are about 6 months postpartum before you begin running.
Always use the stroller brake when stopped or for stationary exercises.
Hydrate, Hydrate, Hydrate… and Hydrate. Especially, in the summer!
You might want to use one of the stroller fans for your baby if it is hot outside!
Listen to your body. If you don’t feel well or feel dizzy, sit down and hydrate. Only continue if you feel ready.

Additional tip for pregnant mamas:

IMAGINE “HUGGING BABY HIGH AND DRY” AND EXHALING ON THE EXERTION POINT OF EACH EXERCISE MOVE. THIS WILL HELP TO ENGAGE YOUR PELVIC FLOOR AND ACTIVATE YOUR DEEP CORE.

WARM UP

Start with a warm up segment of about 5 mins of power walking just to get that blood flowing!

WALKING LUNGE

The key here is to keep your head and chest up and to push the stroller with straight arms. Trust me, you won't kick the stroller or bump your knee and you’ll thank me for letting you in on that tip. Think of your normal cues for lunges:

1. Keep your head and chest upright. Think of standing tall!

2. Inhale as you step into the lunge. Take care that the front knee doesn't go past the foot. Think of lunging as bending the back leg rather than the front and you’ll be fine!

3. Exhale and engage your pelvic floor and activate deep core (if pregnant, “Hug Baby High and Dry” or “HBHD”) and medial glutei as you come up to the standing position.

Did you know that the medial glutei ( those muscles on the upper outer part of your butt and hips are responsible for hip stability?) Use that to your advantage. You’ll feel stronger if you engage those glutes as you stand up out of the lunge. Also, don’t forget your pelvic floor. She is working or did work so hard during pregnancy and birth and using your ideal cue (maybe that is the elevator or jelly fish or whatever you think of when you lift up down there!) will help you not pee or feel like your organs are falling out!

4. Make sure that you are alternating your lead legs

2. TRICEP KICKBACK WITH BAND

Place band under one foot. Foot may be on ground or resting on stroller—WITH STROLLER LOCKED. Keep your body in Neutral Posture and your head and neck as a natural extension of the spine. Bend at hips to create a slight hinge.

Exhale, engage pelvic floor and activate deep core (if pregnant, “HBHD”) to tricep kickback band.
Inhale to return band to starting point with control.

3. SQUAT WITH STROLLER PUSH/PULL

1. Keep your head and chest upright. Think of standing tall! Keep arms straight and your feet inline with your knees and hips.

2. Inhale as you lower down into squat. Take care that the front knees don’t go past the feet. Think of keeping your insteps lifted, weight in heels, and brining your hips back and down at the same time. As you lower into squat, push stroller straight out in front of you.

3. Exhale, engage your pelvic floor and activate deep core (if pregnant, “HBHD”), deep core and medial glutei and press through your heels as you come up to the standing position. As you stand, bring stroller back to starting position.

4. PUSH UP

Find a surface that you feel comfortable doing pushups from. It can be on the flat ground or on a more elevated surface for modification. Step back into your plank or modified plank position. Maintain your plank position with your head as a natural extension of your spine and keeping the rest of your body in neutral alignment. Don’t forget our 4TFM breathing cues (exhale to engage your pelvic floor and activate your deep core system—If pregnant, “HBHD”):

Inhale as you lower down
Exhale, engage pelvic floor and activate deep core, as you press back up.

Don’t be discouraged if you start with only doing ONE. Do many sets of ONE. They add up!! Let us know how you progress. We will be cheering you on!

5. WALKING LUNGE WITH HEEL DRIVE

Keep your head and chest upright. Think of standing tall!
Inhale as you step into the lunge. Take care that the front knee doesn't go past the foot. Think of lunging as bending the back leg rather than the front and you’ll be fine!
Exhale and engage your pelvic floor and activate deep core (if pregnant, “HBHD”) and medial glutei as you come and drive back heel up keeping leg straight.
Make sure that you are alternating your lead legs

6. RHOMBOID ROW WITH BAND

Place band under one foot. Foot may be on ground or resting on stroller—WITH STROLLER LOCKED. Keep your body in Neutral Posture and your head and neck as a natural extension of the spine.

Exhale, engage pelvic floor and activate deep core (if pregnant, “HBHD”) to row to hips.
Inhale to return band to starting point with control.

7. single leg hip hinge with stroller push/pull

This is great stability exercise. Even when you are holding on to the stroller.

Start by standing in neutral posture and arms straight out in front of you holding onto stroller.
Inhale, Push the stroller out with straight arms as you move from standing to a hip hinge with one leg lifted behind leg. Keep body in neutral alignment from head down to lifted leg. You may also modify by keeping foot on ground. Allow for slight bend in standing leg.
Keep your hips level to the ground and in line with your shoulders. Think of your belly button as a flashlight shining straight down at the ground
Exhale, engage your pelvic floor and activate your deep core (if pregnant, “HBHD) as you pull the stroller back as you un-hinge to standing.
Complete on set on one leg.
Repeat on other side.

8. side stepping squat with knee raise

Check out the tip below before doing this exercise!

Staying in neutral posture, Pull your stroller, don’t try to push it! It will wobble all over the place!
Pull the stroller with a fairly straight arm so that it doesn’t bump into you!
Inhale to side squat.
Exhale, engage pelvic floor and activate deep core (if pregnant, “HBHD”) to stand.
Inhale to side squat back to original spot.
Exhale, engage pelvic floor and activate deep core (if pregnant, “HBHD”) to stand and raise outside knee.
Complete one set in one direction.
Repeat a second set in opposite direction.

This gives you 30 minutes of work!

Don’t forget to stretch or check our YouTube channel to find a stretch that suits you.

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Check out our FREE postpartum journal and tips for your First 10 Days!

Stroll Her Strong™: Baby Bumps, Booties, and Legs