ANOTHER FULL BODY, BUMP FRIENDLY WORKOUT FOR YOU!

THIS WORKOUT IS 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.

Why move your body? Studies show that moms who exercise during their pregnancy tend to experience less back pain and report having better recovery experiences! You don’t have to do a kick butt fitness activity. Even just briskly walking 3 times a day for 10 mins works wonders and gets those endorphins running, too!

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!

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 TIPS 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!

HIP OPENERS

Be sure to lock stroller. Stand next to stroller with hand on stroller to hold you steady. Be sure to keep a neutral posture—standing tall with head reaching upwards.

Exhale, engage pelvic floor, activate deep core (if pregnant, HBHD) as you swing your outside leg to the side.
Inhale, bring it back to starting point with control.
Be sure to repeat on opposite side.

2. SIDE TO SIDE LUNGE

Be sure to lock stroller. Start in neutral posture with feet slightly wider than hips and facing forwards towards stroller.

Inhale come down into side lunge on one side. Be sure to keep knee behind toe and both facing forward. Keep your head and chest up.
Exhale, engage pelvic floor, activate transverse (if pregnant, HBHD) as you press through heel and activate hamstring and glute to stand.
Inhale, repeat on opposite side.
Continue to alternate sides.

3. HIP HINGE WITH STROLLER PUSH/PULL

Inhale as you push stroller forward, lifting one leg straight behind you (like in airplane). Be sure to keep hips square to ground and a soft bend in the knee. You can modify this move as seen on the right.
Exhale, engage pelvic floor, activate transverse (if pregnant, HBHD) as you press through heel, hamstring, and glute on standing leg to come back to starting position.
Complete 1 minute on one side and switch to opposite side for the next 1 minute cycle.

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. GLUTE BLASTER

Press stroller out in front of you as you lean forward with a flat back (similar to what you did for your hip hinge). Choose one leg to start on.

Exhale, engage pelvic floor, activate transverse (if pregnant, HBHD), as you press foot straight up with knee bent at a 90 degree angle and foot flexed.
Inhale lower.
Complete 1 minute on one side and switch to opposite side for the next 1 minute cycle.

6. TRICEP DIP

Find a flat elevated surface like a step or bench that is a comfortable height for you! You have the option of doing this with your legs extended straight out in front of you with feet flexed or with your knees bent and feet flexed.

Inhale, bend arms at a 90 degree angle (elbows moving straight back behind you) to lower straight down.
Exhale, engage pelvic floor, activate transverse (if pregnant, HBHD) as you press through hands to straighten arms.
Complete 1 minute cycle.

7. ALTERNATING 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

8. 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. Keep your elbows close to the body as if you were in a very narrow hallway.
Inhale to return band to starting point with control.

9. SIDE-STEPPING SQUAT WITH CURTSY

Start standing tall in neutral posture with arm outside arm straight and holding stroller handle.

Inhale, squat wide with outside foot into squat (pulling stroller).
Exhale, engage pelvic floor and activate deep core (if pregnant, “HBHD”), to step together and and stand.
Inhale, squat back with inside foot down into squat towards stroller (pushing stroller) and curtsy.
Complete 1 minute work cycle going in one direction.
Repeat in opposite direction with stroller on opposite side of the body.

In short: “squat wide, step together, squat back and curtsy”

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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Stroll Her Strong™: Bumpin' Along