I spoke last week about my AMAZING new BOB Sport Utility Stroller and the launch of the Active Parent website.  In conduction with this launch the wonderful Laura Willams have sent me over some fitness tips and buggy exercises to do with my new stroller when out and about.

The tips I’m sharing are aimed at parents like me who have babies over the age of 9 months who want to get back in shape.  Check out www.activeparents.co.uk for anti and post natal exercises.

BOB FITNESS TIPS WITH LAURA WILLIAMS

 

Most women experience dramatic physical changes to their bodies during pregnancy, which occur as the body’s natural way of preparing for childbirth. To help support and protect the body during this time, it is also important to maintain a healthy lifestyle and a good fitness regime during pregnancy. This will help to prepare for a delivery and also make life much easier when it comes to getting back into shape post birth.

 

Fitness expert, Laura Williams recommends that by following a few simple steps during and post pregnancy, women can drastically improve the physical and emotional state of mind during and post childbirth – and getting your body back can be as easy as a simple walk in the park!

9 months+

This is the time to ramp up your fitness routine! You’ll probably be keen to start getting back into your pre-pregnancy clothes; relaxin levels will have started to return to normal so you can be more bold with your exercises, and the chances are, your energy levels will be on the up.

Try to add new challenges to your exercise routine, but keep it do-able. Daily walks at higher intensities and new conditioning exercises will help to keep everything stimulating and will ensure that you continue to see results, both with your fitness and energy levels, and also in terms of shaping up.

• Up the pace of your walking workout. You could try the following: start with 7 minutes of moderate paced walking, then walk uphill for 5 minutes, and finish the interval by walking quickly for 5 minutes. Repeat. This is a good length workout! Alternatively you could try jogging with your stroller: start out slow and practise running with both hands, one hand, and with the strap. And always stay upright, keeping elbows bent and try not to lean into the stroller especially as you fatigue.

You can also try these new stroller exercise challenges:

·       Walking Stroller Lunge. Stand behind your stroller with hands on the handlebars and take a long stride forward bending front knee to a 90-degree angle – your thigh should be parallel to the ground. Keep torso lifted, hips and shoulders facing forward. Push through the front heel to come back up to standing – this will work your bottom muscles more, and ensure that you don’t put too much weight on the stroller too. Switch legs and repeat this for one minute. Rest and repeat the exercise.

·       Waist Whittler. Stand tall with your right side facing the stroller. Keeping as still as you can in the upper body, gently push the stroller away with your right hand, while reaching overhead with left arm. Tense your abdominal muscles on the left side to pull the stroller back. Do this 8-10 times before changing sides.

·       Single-Leg Squat and Row. Stand with feet hip-width apart, right hand on stroller, and extend left leg in front of you so you’re balancing on your right leg with your knees aligned. Slowly bend your right knee as you push the stroller away from you ensuring as you bend your knees don’t come over your toes. Then straighten leg and pull stroller in towards you. Do 20 on each leg.

If you have any other Buggy Fitness exercises or tips to share please do leave a comment below.