Top 10 Exercises for Busy Moms Working or Staying At Home

We all know the drill – juggling work, kids, the house, it feels like there’s never enough time to squeeze in a workout. But here’s the thing: exercise isn’t a luxury, it’s a necessity. Want more energy to chase those little ones around? Want to feel sharper at work? Prioritizing movement is your secret weapon.

Taking care of yourself isn’t selfish, it’s making you a better you for everyone in your life. Now, let’s get those bodies moving! These bodyweight exercises are your secret weapon – no gym required, just you and your amazing willpower. We’ll break down the moves and show you how to fit them into your crazy schedule.

10 Best Home Workouts for Moms

Let’s see simple home workout routines perfect for busy moms, requiring minimal time and basic home workout equipment.

1. Pushups

The form is key here, so listen up.  Imagine yourself in a perfectly straight line, head to heels, with your hands directly under your shoulders. Now, engage that core and squeeze those glutes!  Lower yourself down by bending your elbows, keeping them nice and close to your sides. Think about grazing your chest on the floor, but don’t actually kiss it! Feeling the burn? That’s good!  Push back up to that starting position, pressing firmly into the ground with your hands.  Are regular pushups feeling a little too ambitious? No worries! Modify those knees! Drop down to your knees and bang out some perfect-form pushups from there.  The key is controlled movement, so if you need to slow it down to really focus on form, that’s totally okay. We’ll build that strength together!

2. Squats

First, stand tall with your feet hip-width apart, toes pointed slightly outward. Now imagine you’re about to sit down on a throne, but keep your core engaged and your back straight. Push those hips back and bend your knees, lowering yourself down until your thighs are parallel to the floor. Don’t forget to keep your chest lifted and proud! To really feel the burn, squeeze your glutes at the bottom of the squat. Want to add some weight? Grab some dumbbells and hold them at your sides or in front of your chest – this will take your squats to the next level! Now, press through your heels to drive yourself back up to a standing position, feeling that sweet glute squeeze again. Remember, control is key – breathe out as you push up and focus on using proper form throughout the entire movement.

3. Jumping Jacks

Stand tall with your feet hip-width apart. Now, I want you to explode into a jump! Spread your legs shoulder-width apart as you raise your arms overhead in one smooth motion. Imagine you’re reaching for the sky! Now, quickly jump back down to that starting position, bringing your feet together and fists back down by your sides. Keep it light on your toes and remember, form is key! Let’s do this for 30 seconds straight.

4. High Knees

Stand tall with your feet hip-width apart and imagine you’re rooted to the ground through your ankles. Now, get those hands involved! Place them lightly near your waist, palms facing down, ready to high five your knees. Here we go: explosively bring your right knee up towards your chest, aiming for that satisfying hand meet-up. Don’t stop there, though! Immediately send that right leg back down and fire up your left side, bringing that left knee up to meet its partner. Keep this rhythm going, alternating knees in a quick, controlled hopping motion. Remember, stay light on the balls of your feet – we’re not shuffling here, we’re driving those knees up high!

5. Stationary Lunges

Start standing tall with your feet hip-width apart. Now, take a big step forward with one leg. Keep most of your weight on your front heel, and squat down like you’re about to sit in a chair. Don’t forget to push your hips back – think “out and down” for maximum glute activation.

Lower your back knee until it’s almost kissing the ground, but make sure it doesn’t actually touch. We want a nice 90-degree angle on both knees. Keep your front knee stacked right over your ankle, so your toes aren’t peeking out past your knee. Proper form is key to avoiding injury and sculpting that bootylicious shape.

Now, press back up to the starting position using your front heel. Feel that fire in your quads? That’s the good stuff! Want more burn? Grab some dumbbells and hold them at your sides for an added challenge.

6. Downward Dog to Upward Dog

Flatten your back into a perfect plank, hands shoulder-width apart. Now, imagine pushing the floor away with your palms as you push your hips high towards the ceiling. Keep those legs nice and straight, feeling the stretch in your hamstrings. Time to reverse it! Bend those elbows in, lowering your chest towards the ground, but don’t let your back sag.  Chest up and gaze forward as you reach the top of Upward-Facing Dog.  Core engaged throughout the entire move, ladies!  Downward Dog, Upward Dog, repeat.

7. Squat Jumps

Start by squatting down low, bend your hips and knees until your thighs are nice and parallel to the ground. Keep your core engaged and your back straight – no hunching here!

Now, push yourself upwards! Push through your heels and jump as high as you can. As you land, bend those knees again, absorbing the impact – aim for a soft landing, not a knee-jarring thud.  And don’t you dare stop there! Immediately transition back down into another squat and jump right back up.

8. Mountain Climbers

Drop down low into a high plank position, hands directly under your shoulders. Now, this is where the magic happens. Imagine you’re scaling a mountain – explosively drive one knee towards your chest, then quickly switch legs and bring the other knee in. Keep that core tight and your hips stable, no side-to-side rocking allowed! Pick up the pace and feel that fire in your legs. Aim for a smooth, controlled running motion in place. The faster you go, the more challenging it becomes.

9. Flutter Kicks

First, get yourself comfy lying flat on your back. Legs gotta be nice and straight out in front of you, lifted slightly off the ground at a 45-degree angle. Imagine you’re making a fancy V with your body. Now, keep those arms engaged by your sides, palms flat for stability. Ready? Here comes the fun part!  I want you to lift your shoulders off the mat, engaging your core to bring your upper back up. Now, the flutter kicks!  Think hummingbird wings – rapid, small leg movements. Alternate kicking each leg up and down, keeping them nice and straight. Remember, control is key here, not speed. Aim for 30 seconds of flutter action, then rest for a minute. Once you’ve finished that first round, repeat the whole thing two more times for a total of 3 sets.

10. Lateral Skaters

Start tall with your feet wider than shoulder-width apart, feeling nice and grounded. Imagine a wide stance like you’re ready to take on the world. Now, take a big step back with your left leg, like you’re doing a curtsy, but at an angle. Keep your front knee nice and bent at a 90-degree angle, don’t let it cave in! Got it?

Now for the fun part! Swing your arms across your body in front of that bent knee, then explode upwards and switch legs. Think speed skater, not a baby giraffe. Keep your core engaged and your back straight as you alternate sides, mimicking that smooth skating motion.

Related reading: Post-Workout Woes: How to Properly Recover After Tough Exercise


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