16 Easy At-Home Exercises for Moms to Get Fit Fast
For busy moms, finding time to work out can feel impossible amidst the chaos of everyday life. However, achieving your dream body doesn’t require hours at the gym.
With a commitment to short, effective exercises that can be done right at home, you can transform your fitness routine. Here are 16 quick exercises designed specifically for busy moms, allowing you to squeeze in a workout between tasks and still prioritize your health.
Bodyweight Squats
Bodyweight squats are a fundamental exercise that targets your legs and glutes. They can be done anywhere and require no equipment.
Start with your feet shoulder-width apart and lower your body as if sitting back into a chair, keeping your chest up. Aim for 15-20 reps.
Push-Ups
Push-ups are an excellent way to build upper body strength. They engage the chest, shoulders, and triceps.
Start in a plank position, lower your body to the ground, and push back up. Modify by doing them on your knees if necessary.
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Plank
Planks are fantastic for core stability and strength. Begin in a push-up position but hold your body straight and tight.
Aim to hold the position for 30 seconds to a minute.Focus on breathing and maintaining proper form.
Lunges
Lunges work your legs and glutes effectively. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Alternate legs and aim for 10-15 reps per leg.
Glute Bridges
Glute bridges are great for targeting the glutes and lower back. Lie on your back with knees bent and feet flat on the floor.
Lift your hips towards the ceiling, squeezing your glutes at the top. Hold for a second before lowering down. Repeat for 15-20 reps.
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Jumping Jacks
Jumping jacks are a fun way to get your heart rate up quickly. Start with feet together and arms at your sides.
Jump and spread your legs while raising your arms overhead. Return to the starting position and repeat for 30 seconds to a minute.
Mountain Climbers
Mountain climbers are an excellent cardio workout that also strengthens your core. Start in a plank position, then quickly draw one knee towards your chest, alternating legs as if running.
Aim for 30 seconds of continuous movement.
Tricep Dips
Tricep dips target the back of your arms. Find a sturdy chair or low table, place your hands on the edge, and lower your body by bending your elbows.
Push back up to the starting position and aim for 10-15 reps.
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Side Leg Raises
Side leg raises target the hip muscles and help with stability. Lie on your side with your legs stacked and lift the top leg towards the ceiling.
Lower it back down without touching the bottom leg and repeat for 15-20 reps before switching sides.
High Knees
High knees are a great way to boost your heart rate. Stand tall and jog in place while bringing your knees up to your chest as high as you can.
Continue for 30 seconds to a minute.
Yoga Poses
Incorporating yoga poses can improve flexibility and reduce stress. Try poses like downward dog, warrior, and child’s pose.
Hold each position for 30 seconds while focusing on your breath.
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Wall Sit
Wall sits are an excellent way to strengthen your legs. Find a wall and slide down into a sitting position, keeping your back against the wall and your knees at a 90-degree angle.
Hold for 30 seconds to a minute.
Seated Russian Twists
This exercise targets your core and improves rotational strength. Sit on the floor with your knees bent, lean back slightly, and twist your torso to the right and then to the left.
Hold a weight or a water bottle for added resistance if you can.
Bicycle Crunches
Bicycle crunches effectively work your entire core. Lie on your back, lift your legs to a 90-degree angle, and alternate bringing your elbow to the opposite knee while extending the other leg.
Aim for 15-20 reps per side.
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Skipping Rope
Skipping rope is a fun way to incorporate cardio into your routine. If you have a rope, jump for 1-2 minutes, rest, and repeat.
If you don’t have a rope, mimic the motion with your arms.
Dance Breaks
Don’t underestimate the power of dancing! Put on your favorite song and dance like no one is watching for 5-10 minutes.
This not only boosts your mood but also counts as a great workout.
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