This combination walk/run workout is designed to be done with a stroller, but you can do it on your own if you actually have the chance to get out of the house by yourself! The following weekly schedule starts from when you get your doctor's clearance.
Step forward with your right leg and then bend your legs into a lunge.
These moves are part of the Stroller Burn Workout.
Step forward with your right leg and then bend your legs into a lunge. As you extend your legs to return to standing, lift the back leg to hip height, squeezing the glutes, and then step forward with the back leg. Repeat for one minute.
Start with your feet hip-width apart, knees bent in a squat position with your knees over your toes, holding onto the stroller.
These moves are part of the Stroller Tone and Burn Workout.
Extend both knees and lift your left leg out to the side, hip height, leading with the heel so that your toes are pointing downward. Go back into a squat as you slightly travel forward, then lift the right leg to the side.
Stand in a lunge position with your right leg in front and your left leg behind you. Wrap the band under your right foot, hold onto both ends of the band, and slightly pitch the torso forward from the hips. Bend elbows close to your sides with the elbows pointing behind you.
Extend the elbows behind you while simultaneously bending both legs into a lunge. Next, bend the elbows and extend the legs back to start position. Repeat with your left leg forward, your right leg behind you, and the band wrapped around your left foot.
Situate yourself in front or to the side of the stroller with your hands shoulder-width apart on the ground, and place your knees on the ground. Make sure your torso is in a straight, diagonal line from your head to your knees.
Bend your elbows as your torso lowers to the floor, and exhale as you contract the abs, drawing the belly button toward the spine as you extend the elbows.
Get even more new-mom workouts and toning tips in the book Super Fit Mama by Tracey Mallett.
Excerpted by arrangement with Da Capo Lifelong, a member of the Perseus Books Group. Copyright © 2009.