Finding ways to exercise whilst looking after a young child can certainly be a challenge. With gyms and exercise classes currently out of action due to COVID-19, it is a great time to get innovative and incorporate some strength training into your pram walk!

Our physiotherapist Audrey demonstrates how you can get those muscles working whilst enjoying some precious outside time with your little one. Talk about multi-tasking!

As we await the easing of COVID-19 restrictions on our beloved exercise classes, many of us are having to find new ways to implement strength training into our daily routine. When your daily routine involves looking after a little one this is NOT such an easy task.

For me, trying to exercise at home can resemble a wrestling match involving jumping, biting and a lot of hair pulling!

To help combat this I have put together some simple strengthening exercises you can perform whilst pushing the pram at your local park, thus ticking the exercise, family time and fresh air boxes all at once. Winning!

As with any new exercise, make sure you speak with one of our physiotherapists to discuss if these exercises are appropriate for you. If you are new to strength training or are a new mum looking to return to exercise, book in with a physiotherapist for an assessment to ensure your exercise journey is a happy and healthy one. Happy Moving!!


Make sure your muscles are nice and warm with a 5 to 10-minute walk before commencing the exercises. Start off gently and build up to a brisk pace. By the end of your warm-up you should be breathing a little harder but still able to speak in full sentences.

Although it can be tempting to slump over the handlebars, try to make sure you are walking with good posture by keeping your head up, shoulders back and maintain your normal heel-to-toe walking pattern.

Walking Lunge


A lunge is an excellent functional exercise that not only gets your quadriceps, hamstrings and glutes all working together, it also challenges your lumbopelvic stability and balance.  


  • As you push the pram in front of you, take a step forwards on your right leg placing the weight through your right heel.
  • Bend the right knee until your thigh is almost parallel to the ground and your right knee is positioned directly over your ankle.
  • Your back knee should be pointing towards (but not touching) the ground and your pelvis should be facing forwards.
  • Press your right heel into the ground and drive forwards through your glutes to bring your left leg back into a standing position.
  • Repeat on the opposite side.
  • Aim to complete 10 lunges each side.
  • Repeat 3 sets.

Lunge with Trunk Rotation


Whether it be rocking bub to sleep or cleaning up after a toddler, stiffness and discomfort in the mid-to-upper back is a common complaint amongst parents. Adding trunk rotation to your lunge can help improve spinal mobility, open across your shoulders, and help relieve some of those aches and pains.


  • In the lunge position, hold onto the pram with one hand and extend out through the other arm as you gently rotate through your upper body towards the same side as your back leg.
  • Hold this position for 1-2 seconds and then carefully rotate back to the starting position.
  • Repeat on the other side.
  • It is important you maintain pelvic stability throughout the movement by keeping your pelvis and knee facing forwards.
  • Aim to complete for a total of 10 lunges.
  • Complete 3 sets.

Crab Walking


Because we LOVE it! Crab walking has long been a favourite exercise amongst physiotherapists and for good reason. Not only is it fun but it is a sure-fire way to get that gluteal burn (and maybe a giggle or two from your little one).

If you do not have an exercise band, do not worry you can still perform this exercise without it or better yet, you can purchase one from one of our clinics.


  • Place the band around both legs just above your knee joints and position your feet shoulder width apart.
  • Move into a half squat position by sticking your bottom out as if you were about to sit down. Ensure your knees are in line with your feet by rotating outwards from your hips.
  • With one hand on the pram and maintaining the squat position, take a small step sideways against the resistance of the band following with the other leg as you push the pram forwards.
  • Aim to take 8 steps in one direction, whilst keeping tension within the band, before changing sides.
  • Perform 3 sets each side.

Upper Body Exercises


As parents we can spend hours rocking, lifting, carrying and holding our ever-growing child, not to mention lifting that GINORMOUS pram in and out of the car, so it is important we work on building strength and endurance in our upper body. These four simple exercises might not seem like much at first but after a few consecutive sets you are sure to feel the burn!

If you missed out on the mad COVID-19 rush to buy home gym equipment, a 1L water bottle can make a great substitute for a 1kg dumbbell or speak with our magnificent reception staff about purchasing some hand weights from one of our clinics.


  • With a weight in one hand and pushing the pram along with the other, you are ready to get those arms working!
  • During each of the exercises detailed below, ensure you maintain a good heel-to-toe walking pattern, set your shoulder blades back and stay tall through your spine.
  • Aim to complete 2-3 sets of each exercise.
  1. Bicep Curl
  2. With a weight in one hand, start with your arm down by your side and your palm facing forwards.
  3. By bending at the elbow, curl the weight up to shoulder, then lower back down. That’s one rep! Repeat 10 times.
  • Lateral Raise
  • Hold the weight with your arm down by your side and your palm facing inwards.
  • Slowly bring your arm out until your hand is level with your shoulder, then lower back down. Repeat 10 times.
  • Tricep Extension
  • Start by holding the weight straight up in the air with an extended arm and your palm facing inwards.
  • Lower the weight behind you by bending at the elbow until you feel your triceps get tight. Raise your arms back up for one rep.
  • Repeat 10 times.
  • Overhead Arm Punch
  • Start by holding the weight at shoulder level with a bent elbow and your palm facing inwards.
  • Punch the weight up to the sky by extending through the elbow and then lower back down to shoulder level.
  • Repeat 10 times.

Upper Back and Chest Stretch


Ever feel like you are developing a baby induced hunch back? I know I certainly do! This is a great stretch that gives your body a much needed break from all that bending forwards by straightening up the thoracic spine and opening up across the chest.


  • With both hands, grab hold of each side of the handlebar facing away from the pram.
  • Walk forwards pulling the pram behind you to give yourself a lovely stretch across your chest and shoulders.
  • Walk for 15-20 steps or until you feel you have had an adequate stretch.
  • Repeat as often as you feel necessary!

Stay Safe and Happy Exercising!

Audrey Day

SSPC Physiotherapist