The Stroller Workout

Push those post-pregnancy pounds out of your life with a fun, stroller-based workout you can do while spending time outside with your baby. Designed for Fit Pregnancy by Strollercize founder Elizabeth Trindade, this is a 30-minute circuit-style workout that alternates between 5-minute cardio intervals (pushing the stroller) and 1- to 2-minute toning sessions (using the stroller as support).

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Postpartum Weight-Loss

Put safety first: You can take walks before your 6-week postpartum checkup, but wait for your doctor's approval before beginning this or any other postnatal strength program.

Be prepared: Bring sunscreen for you and baby-safe sunscreen for your infant if you feel it's necessary (be sure to cover him with a hat or other clothing as much as possible). You'll need three full 16.9-ounce or larger water bottles—one for drinking and two to use as weights.

Use good form: When holding the stroller handles, keep your wrists straight and your elbows pointing slightly outward. Don't grip too tightly. Take long strides and stand tall with your abdominals drawn in, shoulders back and down and chest lifted. Inhale deeply through your nose and exhale through your mouth, using the "talk test" to avoid overexertion (you should be able to talk or sing to your baby while exercising).

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Warm-up: 5 minutes

Start out walking slowly for 2 minutes, then gradually pick up the pace to a brisk walk. Switch from using both hands on the stroller to just one. Do large circles with the other arm to warm up your upper body.

Cardio: 5 minutes

As you walk, extend each leg as far forward as possible, without sacrificing form. Occasionally, try pushing the stroller with one hand and swing the other arm alongside your body in the opposite direction as your forward leg.

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Sit 'n' Roll

Toning: 1–2 minutes

Stand with your feet hip-width apart, toes forward. Hold on to the stroller with your elbows bent, abs drawn in, shoulders back and down.

Keeping your weight over your heels, bend your knees into a squat until your thighs are as close to parallel to the ground as possible, leaning your torso forward at a 45-degree angle. Keep your knees over your ankles and straighten your arms, letting the stroller roll away from you.

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Sit 'n' Roll

Straighten your legs and return to starting position, pulling the stroller back toward you.

Do 10 reps, building up to 20.

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Stroll 'n' Ski

Cardio: 5 minutes

Walk briskly for 1 minute. Then, holding the stroller with your right hand, move toward its left side, taking large skips. Bring your knee up toward your chest as you swing your left arm up and out while you skip. Then switch sides.

If skipping the entire 4 minutes is too challenging, walk for intervals as needed to catch your breath, then skip again if you can.

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Rock-a-bye

Toning: 1–2 minutes

Turn your stroller sideways and lock the wheels, then stand to the left of it.

Hold a full water bottle in your left hand, elbow bent, right hand holding the stroller handle, feet hip-width apart and abs drawn in. Bend your left knee and step back into a lunge with your right foot, leaning your torso forward and straightening your left arm behind you.

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4b. Rock-a-bye

Return to starting position and complete 10 reps, working up to 20, then switch sides.

Cool-down: 1-2 minutes

Walk slowly for 2 minutes, then stretch your calves, quads, hamstrings, lower back and shoulders, holding each stretch for 30 seconds without bouncing.

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Find a stroller class

Stroller Strides
Founded in 2001, Stroller Strides has more than 1,200 locations. Search for a franchise in your area; groups are available almost everywhere.

Strollercize was the first stroller workout, and has certified trainers and mom instructors around the country.

Baby Boot Camp
Two of this company's most popular offerings are StrollFit, which combines cardio drills and strength training, and Strollga, a class that shows you how your stroller can aid you in yoga poses.

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