Here at the Healthy Mummy we totally understand how time pressed most new mums are. In between the feeding, cleaning, nap times and organising that goes along with being a mum, it’s really easy for “lack of time” to be used as a reason not to exercise. Sometimes it can seem impossible to come up with an exercise routine that actually fits into your totally packed schedule.
There’s one thing most mums do daily that can be easily be incorporated as part of an exercise plan. Simply pushing your baby in a pram, something you probably do as part of your daily routine anyway—can burn calories and tone you up just as quickly as sweating it out in a gym.
The bonus is that pram exercises increase with intensity as the pram becomes harder to push as the months go by. You get fitter as bub gets bigger!
Here are 9 awesome exercises to do with your pram. Talk about multitasking!
Warm up – Walk/Slow Jog – 5 mins
Make sure you are nice and warm by speeding up your walk into a slow jog, raising your knees as you go.
1. WALKING LUNGES
The lunge is one of the best ways you can tone and strengthen your lower body by working your quads, hamstrings, and butt at the same time. Take long strides as you push the stroller, and lower your upper body until your front thigh is almost parallel to the ground. Don’t let your front knee extend past your toes. Engage your core and drive through your glutes pushing your weight through your heals.
2. JUMP SQUATS
Jump squats increase your explosive power, improve upper and lower body strength, and burn calories faster than regular squats. Use the pram for balance, engage your core, push through your heels and think ‘Soft Knees’ when you land!
3. PRAM CHEST PRESS
Take this classic upper-body strengthening exercise that works your chest, shoulders, and arms. Push through your shoulders squeezing your shoulder blades together as you pull the pram towards you!
4. PRAM CHEST WITH LUNGE
Combine exercises 1 and 4 to increase the intensity, up your heart rate and get a great exercise that works your whole body.
5. AIR SQUAT FEET TOGETHER
Steady yourself with the pram, engage your core and squat with your feet together. Remember to breath!
6. FRONT KICK
Keep your supporting leg slightly bent and kick your leg out to the front. Concentrate on a steady and strong movement. Squeeze your glute at top of each leg movement
Lift your leg out to the side, flexing your foot and keeping your leg straight and toes forward. Focus on keeping your back straight and core engaged. Add arm movements for balance.
Use your glute to kick your working leg directly back as high as it will go without compromising your hip position. Squeeze at the top. Remember to keep the supporting leg slightly bent and use your free arm to help steady you.
9. KICKBACKS with JUMP
Face the pram and hold on with both hands. Drive through your heel as you jump on one leg kicking your leg backwards.
Get outside with you little workout partner as often you can!
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