IF you're a busy mum then it's hard to fit in workouts around getting the kids out of bed, feeding them and getting them ready for the day ahead.

One personal trainer has revealed how you can lose weight and burn fat on the school run – and all you need is your kid's pram.

Mum-of-two and personal trainer Lydia Rees said she often hears that mums "don't have time" to work out and said there is an easy way to include exercise in your everyday routine.

Lydia, whose aim is to help busy mums transform their bodies, said it can seem impossible to come up with an exercise routine that actually fits into your lifestyle.

She said: "I don’t have time" is something I hear often from mums when it comes to fitness.

"Between toddler tantrums, school runs, work and baby changes , it may seem hard to have anytime for yourself!"

Speaking to The Sun, Lydia revealed four simple moves that you can do on your next stroll in the park to really feel the burn.

1. Walking lunges 

Lydia said that walking lunges are a great way to tone and strengthen your lower body by working your quads, bottom and hamstrings.

She said: "When lunging do not let your front knee extend past your toes and don’t forget to engage that core and drive through your glutes pushing your weight through your heals.

"Walking lunges with a kick is a great way to ramp up the intensity of a walking lunge, trust me, you will feel the burn!"

2. Jumping squats 

Jumping squats increase your explosive power, while improving your upper and lower body strength, Lydia says.

"Use your pram for balance, engage your core, push through your heels and think soft knees when you land.

"For those whose pelvic floor maybe weak, just go for static body weight squats."

3. Pram squats

Lydia said the best way to start this exercise is to squat by standing tall with your feet slightly wider than your shoulders.

Then you need to reach for the pram handle with a slight bend in your elbows.

She added: "Inhale and lower your body down, keeping your core engaged. Pretend you’re going to sit in a chair.

"Keep your back straight, concentrate your weight over your heels. Exhale and return to the standing position."

Lydia said it's best not to rush the exercise and to focus on your breathing.

4. Glute bridges

Lydia uses the pram in innovative ways and has even included a glute bridge in the workout.

Laying on your back on the floor, place your feet on the foot rest of the pram.

Lydia said you then need to raise your bum upward and hold at the top for three seconds ( make sure you squeeze) – then bring your bottom back down to the floor.

Lydia, whose "Restore Your Core" programme has celebrity fans such as Gemma Atkinson, said experimenting with your daily routine could be the key to success.

"There is one thing that the majority of us mums do on a daily basis and that is going outside to get some fresh air with our little ones. 

"Getting out with your pram is a great way to get active during the day and the pram exercises increase with intensity as the pram becomes harder to push as your little one gets bigger! 

"So next time you’re out walking, why not throw in some additional exercises to get that extra burn!"

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