Functional Exercises for Busy Moms

Here are some functional exercises for busy moms!

Short on Time? Try These Exercises!

Have you ever really wanted to get a workout in, but didn’t know how you were going to find the time between feeding the baby and your toddler’s naptime?

Today, I thought I’d break down specific exercises you can do around the house with no extra equipment needed. These exercises will work your entire body, and focus on your glutes, quads, core, and upper body. You can also get some cardio in. For these exercises, you will just need your baby or toddler!

1. Squats with Baby

First up, grab your baby and try some air squats! You can position your feet outward for plie squats to help target your inner thighs and to reduce knee pain. Start with a set of 10 and work up to 2-3 sets!

2. Functional Lunges with Baby

These can be done as a reverse lunge, forward lunge, or lateral lunge. I like to do “star lunges” because you are working at several different angles. Varying the angle can help improve lumbopelvic stability and help alleviate back or pelvic pain.  Make sure you hold your baby close and keep your core strong throughout the exercise.

3. Airplane with Toddler

This can be a great core strengthener if you have a preschooler or toddler. They will get a lot of enjoyment out of it, and you will definitely feel it in your abs. Begin lying on your back, and then press your kiddo up toward the sky. Repeat as many times as it keeps your child’s interest. Make sure you are not letting your lower back arch away from the floor. You can also place your child on your knees and get into this airplane position if you feel any tenderness in your abdomen or notice a gap between the muscles at the midline of your stomach.  

4. Carrying Baby up the Stairs

If you have stairs in your home, this can be a great way to get in a lower body and cardio workout throughout the day. Climbing stairs works your quads and glutes, and carrying your baby helps improve your core stability and cardiovascular fitness.

5. Baby Overhead Press

This can be an excellent way to strengthen your core and upper body. Begin sitting on the floor with legs crossed. Lift your baby overhead, hold for 2-3 seconds, then bring them back down. Make sure you are not arching your back as you are lifting. You want to keep ribcage stacked over pelvis and avoid flaring ribs upward and outward.

6. Baby Bench Press

The bigger your baby gets, the harder this one will be! Begin lying on your back and holding baby to your chest, the press up baby with arms fully extended. This exercise is similar to the airplane, but will instead work your arms, chest, and upper core.

Still Feeling the Time Crunch?

I would highly recommend checking out our blog post on barriers to postpartum exercise and how to get around these roadblocks if you are having trouble getting started. Getting your daily recommended exercise doesn’t have to be time consuming, difficult, or require travelling to a gym. Daily strengthening will make a difference! These are all functional exercises for busy moms!

How Do You Stay Active?

What are your favorite workouts to do with your baby, toddler, or kids? Comment below to let us know!

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