20-Minute Stroller Workout | Legs + Butt Postnatal Workout

Stroller workouts are the best postnatal workouts — spend time with your baby outdoors getting fresh air and vitamin D; AND get a workout in! Designed for busy moms with kids in tow, this 20-Minute Stroller Workout pairs cardio exercises with lower body strength training to target the butt, legs and thighs. It’s the ultimate mom workout!

This is a sponsored post in partnership with Bumbleride. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

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Stroller Workout postnatal workout for moms

“How do you find time to workout with kids?”

This is one of the most common questions I get asked. My response(s):

  1. It’s a priority so I make time. 
  2. Take advantage of nap time or rest time with a jogging stroller. Enter this stroller workout.
  3. Combine playtime with exercise. Enter this outdoor workout I do at the park while the kids swing and play.

To be honest, I prefer to workout without my kids around. Which often means waking up early to get my ‘mama time’ without the kids.

But we all know motherhood throws us curveballs and unexpected wake up times. So on the days I need to be flexible and workout with the kids I default to stroller workouts.

Which is why I personally reached out to Bumbleride to see if they’d like to partner on this stroller workout post.

I got the Bumbleride Speed Jogging Stroller after my first baby, Brody, and loved it. So when it came time to upgrade to a double stroller after baby number two, Bella, I knew I wanted the Bumbleride Indie Twin Double Stroller

Bumbleride Indie Twin Double Stroller — The Best Running Stroller

the best running stroller bumbleride

This side-by-side double stroller has allowed me to stay on the move with two kids in tow. I specifically love the Bumbleride Indie Twin Double Stroller for these features:

  • Narrow silhouette for a side-by-side double stroller.
  • Air-filled tires with all-wheel suspension — the smoothest stroller I’ve ever pushed. 
  • Quick, compact fold.
  • Canopies with ample sun coverage and UPF 45+.
  • 360 degree swivel front wheels with in-line lock option for all-terrain. We truly put this to the test with our ‘off-roading’ on trails and deep California sand.

It truly is the smoothest stroller I’ve ever pushed. And if you’ve ever ran behind a double stroller you know how important a smooth ride is; because running behind a double stroller is HARD WORK.

Note: Bumbleride recommends locking the front wheels of the stroller for jogging or sprinting. You can learn more about the safety and maintenance of Bumbleride strollers here

Jogging Stroller Accessories

These are the stroller accessories we have to accompany our Bumbleride Indie Twin Double Stroller:

running and jogging stroller for active moms

THE WORKOUT: 20-Minute Stroller Workout | Legs + Butt Postnatal Workout

A quick and effective 20-minute stroller workout that combines cardio exercises with bodyweight strength training to target the legs, butt and thighs.

It’s the ultimate ‘mom workout’ to add to your postnatal exercise routine. 

WORKOUT EQUIPMENT:

Just your bodyweight and a jogging stroller.

STROLLER WORKOUT INSTRUCTIONS: 

This outdoor workout is done in timed intervals. I personally like to use the timer on my phone or use the Tabata Pro Timer App.

  1. Start with a 5-minute stroller walk, jog or run to warm up. 
  2. Then perform the five stroller exercises below for 40 seconds of ‘work’, followed by a 20 second rest or stroller walk/jog between exercises.
  3. Finish with exercise number six, a 40 second stroller sprint, jog or walk.
  4. Then repeat all six stroller exercises x 2-3 sets.

Note: Bumbleride recommends locking the front wheels of the stroller for jogging or sprinting. You can learn more about the safety and maintenance of Bumbleride strollers here

Watch the 2-minute video at the top of this post to see a demonstration of how to properly perform each stroller exercise.

You can also download this stroller workout graphic (below) and set it as your phone lock screen so you can easily reference each exercise. Click here, or click on the image below to download the Stroller Workout graphic!

stroller workout download

6 Stroller Exercises for Your Legs, Butt + Thighs

  1. Walking Lunge + Chest Opener
  2. Squat + Stroller Roll
  3. Lateral Squat Walk or Shuffle Right Side (walk beginner, shuffle advanced)
  4. Walking Lunge + Rear Leg Lift
  5. Lateral Side Squat Walk or Shuffle Left Side (walk beginner, shuffle advanced)
  6. 40 Second ‘Stroller Sprint’, 20 Second Stroller Walk

Postnatal Workout Modifications: 

I love this stroller workout because you can gradually increase the intensity as you regain strength and muscle postpartum.

Postnatal Workout Beginner (3-6 months postpartum): Default to a stroller walk for the warm up and for exercise number six. As you regain pelvic floor strength you can increase intensity to a slow jog.

Postnatal Workout Intermediate-to-Advanced (6-12 months postpartum): As you regain pelvic floor strength you can increase intensity to a stroller run for the warm up and stroller sprint for exercise number six.

Learn more about how to regain pelvic floor strength in this post — 10 Things You Need To Know About Your Pelvic Floor Postpartum

Walking Lunge + Chest Opener

Walking lunges are a great way for postpartum moms to regain core strength and balance. Lunges also specifically target the leg muscles:

  • Quadriceps, top of the thighs.
  • Gluteals, or butt.
  • Hamstrings, back of the legs.

I love adding a chest opener because moms spend so much time hunched over feeding babies; so it’s a great way to open the chest and relax the shoulders.

walking lunge stroller exercise

Squat + Stroller Roll

Benefits of bodyweight squats:

  • Tone your butt.
  • Improve your posture.
  • Enhance circulation.
  • Improve your flexibility.
  • Keep your lower back strong (so important for new moms).
  • Burn fat and speed weight loss.

bodyweight squat with jogging stroller

Lateral Squat Walk or Shuffle Right Side (walk beginner, shuffle advanced)

Lateral squat walks are a great way to strengthen your glutes, hips, and thighs.

This stroller exercise strengthens the gluteus maximus, medius and minimus; which helps to stabilize your knees and hips, and prevents injury.

lateral squat walk

Walking Lunge + Rear Leg Lift

More walking lunges to build strong leg muscles while also building core strength and balance.

Adding a rear leg lift helps to lengthen and tone the leg muscles, while also increasing core strength after baby.

walking lunge rear leg lift

Lateral Side Squat Walk or Shuffle Left (walk beginner, shuffle advanced)

As mentioned above, lateral squat walks are a great way to strengthen your glutes, hips, and thighs.

lateral squat walk

40 Second Stroller Sprint, 20 Second Stroller Walk

Not surprisingly, this study found that when compared to normal, stroller-free running, pushing a stroller with two hands while running burned around 5% more calories.

postnatal mom workout

Tips for Working Out With Kids Around

Tips for Running with Babies

  • Use a rear-facing car-seat adapter on your stroller so you can interact with baby while you walk, jog or run.
  • Play music or just enjoy the sounds of nature; the outdoor stimulation is a great way to help babies fall asleep.

Tips for Running with Toddlers

  • Always pack a SNACK (typically the most important part of a successful stroller run for toddlers). Which is why I love our Indie Twin Snack Pack accessory.
  • I also pack some books with animals in them and see if we can ‘spot’ them on our run (typically looking for puppies and butterflies).

Find a Local Stroller Workout Group

If you enjoy stroller workouts I suggest looking up a local stroller workout group in your area, like — stroller strides, stroller fit, or 4 moms.

These groups offer great after postnatal workouts and support for active moms.

Pin this Stroller Workout

20-Minute Stroller Workout for Moms

More Postnatal Workouts + Mom Workouts

You can find all of our most popular postnatal workouts in this 30-Day Postpartum and Postnatal Workout Plan

And these are some of our most popular mom workouts:

2 comments
  1. Aren’t you supposed to run with only one hand on the jogging stroller and periodically switch, that way you can keep some of the arm swing and avoid over-reliance on the legs?

    • Hi Rebecca, great question and ultimately it’s up to whatever you feel most comfortable with. That said, these are more like 40 second stroller ‘sprints’ if you’re up for the ‘sprint’ which typically requires a lot of legs and both hands on the stroller with good core control!