Simple Tips to Exercise at Home or On the Go for Busy Moms

Simple Tips to Exercise at Home or On the Go for Busy Moms

March 23, 2022

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Simple Tips to Exercise at Home or On the Go for Busy Moms 2

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As moms, we act as maids, chefs, chief advising officers, accountants, nurses, teachers, and so much more. Those are just the titles we have for running the house. Add in a day job, and you now have the potential to have a wholly overwhelmed mom who’s cruising through the drive-thru to get dinner on the table because she can’t fathom having to race home and cook plus start the evening household rituals. Let alone have time to hit the gym for a workout. Luckily you don’t have to choose between mom duties and fitness. There are some easy ways to exercise at home and even on the go at the playground.

Why Fitting in Exercise at Home or On the Go Is Important

Many moms feel guilty doing something just for themselves, but in reality, that me-time is what keeps them sane and makes them more energetic and present moms. However, that “me-time” doesn’t have to be separated from activities you already do. Studies show that fit moms have more active- and fitness-minded kids. Today we’re looking at ways to add exercise at home or on the go! While exercise may be the last thing on your mind, these tips will help you tackle it and your mommy duties. Exercise can also help you lose weight, increase energy levels, and decrease stress levels.

4 Easy Workouts for Busy Moms

Whether you have a half-hour while your toddler naps or you want to get moving while your kids burn energy at the park, here are some easy at-home workouts or quick exercises you can do just about anywhere to squeeze in some “me-time.”

Easy At-Home Workout 

(need a small pair of dumbbells (DB))

Aim for 3-4 sets of each exercise – you can do this as one big circuit and repeat, or go back and forth between two moves before moving on to the next set.

  • 15 Squats
  • 10 Pushups (knees or toes)
  • 10 Stationary Lunges (on each side)
  • 10 Overhead DB press
  • 10 Arm Curls
  • 10 Overhead DB extensions for the back of the arms
  • 10 Pushups
  • 20 Crunches

Repeat for 3-4 rounds.

Workouts With Baby 

(need a front carrier and mat)

Babies seem to need your attention 24/7, but that doesn’t mean you can’t focus on fitness too. Your baby can be part of your workout routine, and you’ll enjoy bonding time while you exercise.

Baby in Carrier

  • Stairs (4x) – up and down
  • Squats 4 sets of 10-15 repetitions
  • Walking lunges 4 sets of 10-15 repetitions

Holding Baby

  • Pushups – baby lying underneath you so you can kiss them as you come down 4 sets of 10-15 repetitions
  • Overhead press – take your baby out of the carrier, they will love this…look at them and talk to them while doing it 4 sets of 10-15 repetitions
  • Glute bridges – babysitting on hips – 4 sets of 10-15 repetitions

Playground Workout 

(no equipment needed):

Warm–Up – walk to the park, or walk the stroller around the playground to warm up your body.

Use playground equipment or your stroller for support:

  • Squats (10-15)
  • Walking lunges (10-15 on each side)
  • Bench Pushups (feet on ground, hands-on bench)
  • Triceps Dips (using a bench for hand placement)
  • Calf raises (using any curb near the playground)

Only 30 Minutes in the Gym Workout

If you manage to make it to the gym but don’t have a lot of time before mom duty calls again, this simple but effective full-body workout is a great option.

Do these exercises repetitiously in a row, or with reps and sets – aim for 12-15 repetitions. You can do them as circuits or supersets.

  • Leg Press
  • Leg Extensions
  • Leg Curls
  • Lat pulldowns
  • Chest press
  • Arm Extension
  • Arm Curl
  • Crunches

Seeing you workout might your kids inspired to get moving too. Try these fun exercises to do with kids and get the whole family involved.

Do you have an easy to squeeze in exercise at home around your parenting duties? Share your own tips and tricks with us in our Local Anchor Facebook group.

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Corry Matthews

Corry Matthews

Corry Matthews is a champion health coach with over 20+ years of experience in the wellness field. A retired IFBB Pro athlete, Corry leverages her background & education in Sports Medicine, Exercise Physiology, and 10+ certifications in nutrition and exercise science to create winning strategies for her clients. Corry is the CEFO of Strength & Grace Fitness, Co-Promoter of #MMVANPC (3 NPC Bodybuilding shows in VA), Co-Creator of the So You Want to Compete Program (an education program for new bodybuilding competitors), and Co-Author of 9 Months in, 9 Months out.

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