Exercises for the Super Mom

Exercises for the Super Mom!

It can be difficult for busy moms to find time to work out or go to the gym. With Mother’s Day coming up, here is a list of 10 fun, calorie-burning activities for the “Super Mom” — many of which can be done with your baby or toddler sidekick!

Stroller Squats

  • Stand behind your stroller with your hands on the handlebars, shoulder-width apart.
  • With your knees and feet facing forward, squat down like you would if you were about to sit on a chair.
  • Be sure to keep your weight in your heels and your knees directly above your ankles.
  • Without putting any weight on the stroller to avoid tipping, push the stroller out in front of you as you squat down, and pull it back in as you pull yourself back up to a standing position.
  • Repeat this routine from the front of the stroller, as it will likely entertain your kid!

Alternating Your Stroller Walk

Taking a long, casual walk with your baby in the stroller is great exercise. To turn it up a notch, consider doing intervals with speed.

  • Walk for a half-minute as hard and fast as you can while pushing the stroller.
  • Then, recover by slowing your pace a bit for another half minute.
  • Repeat this process for 3 to 5 minutes.
  • Also, consider longer sessions of power walking (taking full, powerful strides) or adding lunges while on your stroller walks!

Dance Party

A 10- to 30-minute period of rocking out with your toddler can burn lots of calories. Pick your favorite jams, make some room in your living area and dance to the music! You can also alternate dancing while holding your child to add extra weight and strengthen your arms, legs, and back.


When you’re already on the floor playing with your baby, you can work your abdominal muscles as well as your arms and legs by using this plank technique:

  • Start on your hands and knees. Your knees should be in line with and beneath your hips, and your palms should be the same with your shoulders.
  • Draw your abs up and in, lifting your knees a few inches off the ground without raising your hips.
  • Keep your back straight and your core tightened as you move your hands forward in an extended plank. Your hands should be a few inches in front of your shoulders.
  • Then, reverse your direction and move your hands back to the starting position, repeating as often as you like.


  • Lie on the ground in a sit-up position, and sit your baby on your waist, with one leg on each side.
  • Keep your hands on your baby’s waist as you raise yourself up and then back down.
  • Your baby will get some wiggles and bounces in, as they balance.

Getting Sporty

Playing tag or kicking a soccer ball around in the backyard or at a park is something most kids love, from toddlers on up. Neither requires much coordination and will get your adrenaline going before you know it!

Bicep Curls

  • Hold your toddler against your chest, with your one arm around the back of their shoulders and the other arm under their backside.
  • Lower your toddler towards your waist, so they face away from you.
  • Then, bring your child back to your chest by curling your arms.


Taking a swim at a local pool is a great way to exercise with your little one. Water offers natural resistance for muscles, so it’s perfect for burning calories without having to break a sweat. If your child is old enough and a good swimmer already, you can give racing a try, from one end of the pool to the other.

Jungle Gyms

It may have been years since you last tried your hand at the swings, monkey bars, or dome climber. But now with a little one, it’s a good time to let this type of gym give you a workout as well as feel like a kid again. You can tone by doing pull-ups, lifting your toddler to the top of a slide, or just generally running around.


This one will wear both you and your child out for sure! Whether you invest in your own, borrow one from a friend, or find a play center that has one, all the bouncing (and maybe even some laughing) will strengthen your legs and core.

More Ideas and Blogs

If you have any additional exercises that you like for Super Moms and babies, feel free to leave them in the comments! Also, you might find these previous blogs for Super Moms interesting as well:

Back to Work: Tips for a Smooth (and Even Joyful) Transition for New Moms

Top 10 Exercises to Do During Pregnancy

Surviving the Play Date: A How-To For More Fun and Less Stress

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