As a busy mum, carving out time for fitness often feels like an impossible task. Between feeds, nappies, and naps, there’s hardly a moment to yourself. But what if you could turn your daily walk with the buggy into a workout? Forget expensive gym memberships – your baby’s buggy can double as the ultimate piece of exercise equipment!
Not only will this save you time and money, but it’s also a chance to get outdoors, bond with your baby, and improve your mood. The fresh air does wonders for both of you, and as Bodyism celebrity trainer Lee Mullins says, “About six weeks after your baby is born, and if you feel up to it, pram walking is a fantastic workout.”
Walking with a buggy strengthens your glutes, hamstrings, core, and pelvic floor while helping you shed baby weight. Best of all, it’s simple, effective, and can fit seamlessly into your mum life. Ready to get started?
1. Start off slow
“Aim to go out every day at first,” says Lee. “Start with a gentle 10-minute walk around the block, listening to your body and taking it slowly if need be.”Fresh air isn’t just great for your mood—it helps your baby, too. Studies show that babies exposed to natural light in the afternoons (like during a walk) sleep better at night. Bonus!
What you’ll need
Comfortable walking shoes
www.merrell.com
Take on any trail or road with the Merrell Morphlite running shoe. Featuring waterproof GORE-TEX® technology, these shoes keep your feet dry while providing lightweight, breathable comfort. Designed with a dual-purpose lug pattern for superior traction on trails and smooth road performance, they’re ideal for mums who want to mix up their fitness routine. Whether you're walking or jogging with the buggy, these shoes will keep you comfortable and supported in all weather conditions.
Insulated water bottle
www.johnlewis.com
Stay hydrated on the go with this eco-friendly, leak-proof drinks bottle. The double-wall insulation keeps your water icy cold for up to 10 hours, perfect for long strolls or workouts. The wide spout allows for quick sips, and the recessed grip ensures it’s easy to carry or tuck into your pram’s storage. Dishwasher-safe and durable, this bottle is a game-changer for active mums. One reviewer raves about its ability to keep drinks cold for 14 hours—a must-have for staying refreshed while exercising.
Buggy organiser
finnson.co.uk
Keep all your essentials close with this compact stroller organiser that doubles as a stylish crossbody bag. The FRIDA Eco Stroller Organiser is designed with universal stroller clips that fit any buggy, making it a breeze to attach and detach. Featuring water-repellent, machine-washable fabric and an interior designed for easy access, this bag is perfect for busy mums on the go. Whether you need quick access to snacks, nappies, or your phone, this makes every outing more convenient.
2. Gradually increase the distance
As you build strength, start extending your walks. Go from 20 minutes to 45 minutes, and eventually aim for an hour-long walk three or four times a week. Consistency is key!
3. Add a challenge with hills
If you’re ready for a little extra burn, find a route with inclines or gentle hills. Pushing the buggy uphill works your arms, legs, glutes, and core even harder, helping you burn more calories.
4. Bring a pram buddy
Countless studies show that we work out better and for longer, and are less likely to give up, when we do it with a friend. So, find another mum who wants to get fit and set up regular pram dates. Not only will you get fitter, but you’ll also enjoy some much-needed adult conversation!
What you’ll need
www.columbiasportswear.co.uk
The Columbia Women’s Wallowa™ Insulated Cropped Jacket combines modern style with practical functionality, making it perfect for mums on the move. The chic, wavy baffle puffer design and cropped cut with an adjustable drawcord hem offer a stylish edge, while Omni-Shield™ advanced repellency keeps you dry during winter drizzle or unexpected spills.
With features like a 2-way centerfront zipper and zippered hand pockets, this jacket is both comfortable and convenient. Pair it with the matching Wallowa™ Insulated Trousers for a coordinated look that transitions seamlessly from buggy walks on the trails to coffee dates with mum friends.
5. Join a buggy workout class
Classes like Buggy Fit are designed specifically for mums with babies in tow. These sessions combine walking with strength moves like squats and push-ups, making them a full-body workout. Plus, you’ll meet other like-minded mums for extra support and motivation.
What you’ll need:
Exercise-ready buggy: If you’re serious about fitness, consider a jogging stroller. If you are looking for recommendations, we have listed the best running buggies of 2025 recommended for active parents – tried and tested.
www.thule.com
Level up your fitness routine with the Thule Glide 2, a high-performance jogging pushchair designed for smooth and comfortable runs on any terrain. Its lightweight, aerodynamic frame makes it perfect for mums who love to run, whether on trails, roads, or through the park. The ergonomic handlebar and secure harness keep your little one safe while you enjoy a worry-free workout.
Read our full Thule Glide 2 review
6. Keep baby entertained
Your little one will enjoy the ride even more with toys or a comfy setup. Attach pram toys to the handlebar or keep them cosy with a soft blanket or footmuff.
7. Stay hydrated and fueled
Don’t forget to take care of yourself too! Keep water and a healthy snack handy to stay energised during your walk.
What you’ll need:
Snack pouch
6.
Moonmoon Reusable Silicone Food Bags
Be prepared for snack emergencies! These reusable silicone food bags are perfect for packing healthy snacks for you and your little one. Durable, leak-proof, and eco-friendly, they’re ideal for holding everything from fruit to energy bars. Easy to clean and endlessly reusable, they’re a sustainable solution for mums on the move.
Portable coffee mug
7.
YETI Rambler Mug
For those early-morning pram walks or post-workout coffee breaks, the YETI Rambler Mug is your perfect companion. Its double-wall vacuum insulation keeps your drink hot (or cold) for hours, while the durable design ensures it’s built to last. The mug is dishwasher safe and includes a lid for easy sipping on the go. Whether it’s coffee, soup, or tea, this mug keeps you fueled and ready for your day.
Don’t let the little rain stop you – A simple pram stroll works!
Rainy days don’t have to mean missing out on your fitness routine. A simple pram stroll is a great way to stay active, even when the weather isn’t perfect. The key is consistency—getting outside and moving, no matter what the forecast says.
Just make sure your little one is toasty and dry, and don’t forget to grab your waterproof gear!
www.superga.co.uk
Superga’s modern rain boots are perfect for adventures in the great outdoors or rainy days in the city. With a robust rubber upper set on an Alpina lug sole, they offer the perfect combination of style, comfort, and practicality—keeping your feet dry while you enjoy your pram stroll.
Stay consistent, stay active, and don’t let a little rain hold you back!
Top 5 buggy workouts to keep you fit and strong
Ready to turn your daily buggy walk into an effective workout? These 5 simple exercises will help you strengthen your body while spending time outdoors with your little one.
1. Buggy squats
Targets: Glutes, thighs, and core
Tip: Engage your core and keep your back straight.
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Hold the buggy handle with both hands and stand with your feet shoulder-width apart.
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Slowly lower into a squat, keeping your chest lifted and knees behind your toes.
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Push through your heels to stand back up.
2. Pram lunges
Targets: Quads, hamstrings, and glutes
Tip: Keep your torso upright and your core engaged.
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Hold the buggy handle and take a large step forward with your right leg.
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Lower your body until your back knee nearly touches the ground, keeping your front knee over your ankle.
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Push back to standing and switch legs.
3. Buggy push-ups
Targets: Chest, arms, and shoulders
Tip: Keep your elbows at a 45-degree angle to reduce shoulder strain.
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Find a park bench or elevated surface and place your hands slightly wider than shoulder-width apart.
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Walk your legs back into a plank position, then lower your chest towards the surface.
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Push back up.
4. Buggy Rows
Targets: Upper back and arms
Tip: Keep your elbows close to your body for an effective row.
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Stand facing the buggy, grab the handlebar, and step back slightly.
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Lean forward and pull the handlebar towards your chest, squeezing your shoulder blades together.
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Slowly release and repeat.
5. Buggy plank
Targets: Core and arms
Tip: Focus on keeping your body stable and your hips level.
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Place your hands on a park bench or railing and walk your feet back to hold a plank position.
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Keep your body in a straight line from head to heels and engage your core.
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Hold for 20-30 seconds or as long as you can.
About the expert
Lee Mullins is a seasoned founder and wellness expert with extensive experience in the health, fitness, and wellness industry. With a strong background in coaching, fitness training, strength & conditioning, and lifestyle coaching, Lee is passionate about helping individuals achieve their fitness goals.
About the author
Anne Lora Scagliusi is a Senior Digital Writer at Mother & Baby. She is a Scotland-based journalist with over a decade of international writing experience, specialising in women’s health, maternal mental health, and wellness. Her work has been featured in Vanity Fair, Marie Claire, and Glamour and has appeared on several Vogue global editions. She is mum to a one-year-old bambino and lives between Italy and the UK. You can follow her on Instagram.