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How to Work Out with a Stroller

Stroll into a postpartum fitness routine.

How to Work Out with a Stroller

Having a baby doesn’t have to mean that fitness is a thing of the past. You just need to make find time for it, and what better way than working out alongside your new bundle of joy. With the following stroller exercises, you can get in shape – ideally when baby is napping – while enjoying the great outdoors.

These workouts can be performed anywhere, and if you need encouragement and motivation, they’re great to do with other new moms. For anything that involves lightly holding onto the stroller, make sure that you have secured the brakes. It could slide away, and you could hurt yourself in the process. Like with any other exercise routine that we recommend on WellroundedNY, make sure that you have your doctor’s green light to resume exercising postpartum.

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Begin your workout with a 10 minute walk to warm up and do the same afterwards to cool-down. Here are three sets of three exercises that build upon each other. Once you are cleared to exercise, start with the first set. You can then slowly graduate to set 2 and move on to set 3 once you can do the previous sets with ease and without stopping.

Without further ado, here are 3 postpartum stroller exercises that will get you back in shape.

Set 1

  1. Curtsy into a squat: standing in front of your stroller with your feet hip-width apart, lightly place your palms on the handlebar and step your right foot behind the left into a deep curtsy. As you step back to the original position, follow up with a deep squat right away. Repeat seamlessly for 15 reps on one side, then 15 on the other side. Before doing the next exercise, march in place for one 1 minute, using your arms and lifting the opposite arm to knee.
  2. Plies with heel lifts: standing wider than hip-width and your toes turned out, place your palms lightly on the handlebar and sink down into a plié squat with your knees wide. When you reach the lowest point, lift both heels, lower the heels and come back up. 20 repetitions, going nice and slow. For added benefit, you can do kegels while lowering down to engage your pelvic floor. March in place for 1 minute, as mentioned above.
  3. Tree-pose with arm circles: position yourself in tree-pose with your foot above or below the knee (never on the knee) or down by your ankle and find your balance. Then extend your arms out and circle them forward 15 times, and reverse 15 times. Finish up with marching in place for 1 minute.

Set 2

  1. Backwards lunge with active knee drive: standing sideways and lightly holding on to the handlebar with one arm, step back into a lunge and drive the knee forward and up for a little hop. Repeat 15 times on each side. Run in place for 1 minute following.
  2. Jump squat and active over-head press: bend your knees and touch the ground before hopping up with both feet. Then immediately press your palms up towards the sky (for an advanced version, lift your diaper bag or other object above your head with each repetition). Repeat 20 times followed by running in place for 1 minute.
  3. Triceps dips on a step or bench with toe reaches: find a step or bench and facing away from it, place your palms on it. Keep your knees bent and lower yourself down to where your arms are bent at 90 degrees. Press up again and then immediately bring your right arm towards your left knee (or lift your leg and reach for the foot). 15 repetitions on each side. Followed by running in place for 1 minute.

Set 3

  1. Lunge into side-kick: standing facing the stroller and palms lightly on the handlebar, step back with your right foot into a low lunge. As you step forward, kick the leg out to the side. Keeping your balance, step back into the next lunge. Repeat 15 times on each side, followed by two-legged hops left to right and reverse over an imaginary line on the ground for 1 minute.
  2. Standing side-crunch: standing sideways and holding on to the stroller with one hand, lift the opposite knee up towards the same side elbow. 30 reps on each side, followed by two-legged hops as outlined above for 1 minute.
  3. Modified burpee: Hop up in front of the stroller and place your hands down on the ground. Step your feet back into a plank, followed by a push-up, then hop or step your feet forward and hop up. 10 repetitions followed by the two-legged hops for 1 minute.

You can do each set three times in a row, which should provide you with a good workout for the duration of a regular walk. Please let us know in the comments, if there are any exercises that you already incorporate or other suggestions on topics that you would like our fitness experts to cover.

I felt lost as a new mother, but babywearing helped me find myself again

I wish someone had told me before how special wearing your baby can be, even when you have no idea how to do it.

My first baby and I were alone in our Brooklyn apartment during a particularly cold spring with yet another day of no plans. My husband was back at work after a mere three weeks of parental leave (what a joke!) and all my friends were busy with their childless lives—which kept them too busy to stop by or check in (making me, at times, feel jealous).

It was another day in which I would wait for baby to fall asleep for nap number one so I could shower and get ready to attempt to get out of the house together to do something, anything really, so I wouldn't feel the walls of the apartment close in on me by the time the second nap rolled around. I would pack all the diapers and toys and pacifiers and pump and bottles into a ginormous stroller that was already too heavy to push without a baby in it .

Then I would spend so much time figuring out where we could go with said stroller, because I wanted to avoid places with steps or narrow doors (I couldn't lift the stroller by myself and I was too embarrassed to ask strangers for help—also hi, New Yorkers, please help new moms when you see them huffing and puffing up the subway stairs, okay?). Then I would obsess about the weather, was it too cold to bring the baby out? And by the time I thought I had our adventure planned, the baby would wake up, I would still be in my PJs and it was time to pump yet again.

Slowly, but surely, and mostly thanks to sleep deprivation and isolation, I began to detest this whole new mom life. I've always been a social butterfly. I moved to New York because I craved that non-stop energy the city has and in the years before having my baby I amassed new friends I made through my daily adventures. I would never stop. I would walk everywhere just to take in the scenery and was always on the move.

Now I had this ball and chain attached to me, I thought, that didn't even allow me to make it out of the door to walk the dog. This sucks, I would think regularly, followed by maybe I'm not meant to be a mom after all.


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They transition seamlessly for indoor play.

With Labor day weekend in the rearview and back-to-school in full swing, most parents are fresh out of boxes to check on their "Fun Concierge" hit list. It's also the point of diminishing returns on investing in summer-only toys. So with that in mind, we've rounded up some of our favorite toys that are not only built to last but will easily make the transition from outdoor to indoor play. Even better, they're Montessori-friendly and largely open-ended so your kids can get a ton of use out of them.

From sunny backyard afternoons to rainy mornings stuck inside, these toys are sure to keep little ones engaged and entertained.

Meadow ring toss game

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Besides offering a fantastic opportunity to hone focus, coordination, determination and taking turns, lawn games are just plain fun. Set them up close together for the littles and spread them out when Mom and Dad get in on the action. With their low profile and rope rings, they're great for indoors as well.

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Balance board

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Balance boards are a fabulous way to get the wiggles out. This one comes with a rope attachment, making it suitable for even the youngest wigglers. From practicing their balance and building core strength to working on skills that translate to skateboarding and snowboarding, it's a year-round physical activity that's easy to bring inside and use between Zoom classes, too!

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Detective set

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This set has everything your little detective needs to solve whatever mystery they might encounter: an eye glasses, walkie-talkie, camera, a red lens, a periscope and a bag. Neighborhood watch? Watch out.

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Wooden doll stroller

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Take their charges on a stroll around the block with this classic doll stroller. With the same versatility they're used to in their own ride, this heirloom quality carriage allows their doll or stuffy to face them or face the world.

$120

Sand play set

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Whether you're hitting the beach or the backyard sandbox, this adorable wooden sand set is ready for action. Each scoop has an embossed pattern that's perfect for sand stamping. They're also totally suitable for water play in the wild or the bathtub.

$30

Water play set

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Filled with sand or water, this tabletop sized activity set keeps little ones busy, quiet and happy. (A mama's ideal trifecta 😉). It's big enough to satisfy their play needs but not so big it's going to flood your floors if you bring the fun inside on a rainy day.

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Mini golf set

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Fore! This mini golf set is lawn and living room ready. Set up a backyard competition or incorporate into homeschooling brain breaks that shift focus and build concentration.

$40

Vintage scooter balance bike

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Pedals are so 2010. Balance bikes are the way to go for learning to ride a bike while skipping the training wheels stage altogether. This impossibly cool retro scooter-style is built to cruise the neighborhood or open indoor space as they're learning.

$121

Wooden rocking pegasus

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Your little will be ready to take flight on this fun pegasus. It gently rocks back and forth, but doesn't skimp on safety—its winged saddle, footrests and backrest ensure kids won't fall off whether they're rocking inside or outside.

$100

Croquet set

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The cutest croquet set we've ever seen! With adorable animal face wooden balls and a canvas bag for easy clean up, it's also crafted to stick around awhile. Round after round, it's great for teaching kiddos math and problem-solving skills as well.

$45

Wooden digital camera

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Kids get the chance to assemble the camera on their own then can adventure anywhere to capture the best moments. With two detachable magnetic lenses, four built-in filters and video recorder, your little photographer can tap into their creativity from summertime to the holidays.

$179

Wooden bulldozer toy

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Whether they're digging up sand in the backyad or picking up toys inside, kids can get as creative as they want picking up and moving things around. Even better? Its wooden structure means it's not an eye sore to look at wherever your digger drops it.

$100

Pull-along hippo

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There's just something so fun about a classic pull-along toy and we love that they seamlessly transition between indoor and outdoor play. Crafted from solid cherry and beechwood, it's tough enough to endure outdoor spaces your toddler takes it on.

$33

Baby forest fox ride-on

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Toddlers will love zooming around on this fox ride-on, and it's a great transition toy into traditional balance bikes. If you take it for a driveway adventure, simply use a damp cloth to wipe down the wheels before bringing back inside.

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There are major health benefits when baby looks just like dad, says study

They had fewer emergency room visits and were less likely to suffer from asthma + illness, according to findings.

We’re the ones who carry them for nine months, so it can be a bit of shock when a baby is born looking nothing like us. It might even feel a bit unfair, but don’t take it too hard, mama. Science proves looking like dad has some big benefits for babies.

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