The stroller is a great way to get in shape, particularly your lower half. Try this workout and your legs will be leaner and stronger in no time. Do about 12 to 15 repetitions of each exercise. The idea is that an exercise should fatigue the muscle, but you don't want to do it with poor form. Do less or more as needed for your body. Let's get started.
Warm Up (3 to 5 minutes) - You can either start with a gentle walk or do some gentle stretching to warm up and wake up your muscles.
Lunge Walking (3 minutes) - The lunge is by far one of the most effective exercises a woman can do to tone and strengthen her lower body. It's a compound exercise which basically means it works a lot of muscles in just one move. A good lunge will effectively work your quadriceps (front of your thighs), hamstrings (back of your thighs) and your gluteus maximus (your bottom). There are two variations if you want to add even more benefit and intensity.
Option 1: Lunge walk by taking really long strides and lowering your upper body down until your front thigh is almost parallel to the ground. Your front knee should go no farther then your toes. Lower slowly and squeeze your thighs and glutes to come back up.
Option 2: Lunge with knee up. Step forward with your left leg as above, and then bring your right knee up in front of you. Make it a really powerful lift, giving extra squeeze to your glutes as you lift your knee. Lower down slowly and repeat on other side.
Option 3: Lunge with hip extension. Step forward with your left leg in a standard leg position and lift right leg back. It will be at about a 45 degree angle rather then directly behind your body. It should be almost straight, but not have the knee locked. Squeeze that right glute really hard in the lift.
Stroller Walk (3 minutes) - Your legs will probably be a little shaky after three sets of lunges. Make sure to keep working during this walking portion and not use it as a break.
Stroller Squat (2 minutes) - The squat is the next best exercise for the lower body. It's especially great for the lifting your bottom. Stand behind your stroller with the break off, hands about shoulder width apart on the handlebars. Feet and knees are facing forward with legs about hips width apart. Sit your bottom way back, with your weight in your heels. You can push your stroller out in front of you during this motion and pull it back in as you pull yourself up to standing position.