There’s no denying it — being a mom and staying fit isn’t exactly easy. But it can be done with the right amount of discipline and strategy. The secret? Exercises that can be done quickly between the other activities competing for your attention. After all, isn’t multi-tasking is a requirement for motherhood? Try these 8 easy workouts you can easily do with minimal equipment and in record time.
Upper Body Workouts for Moms
Pull-ups are very effective upper body exercises, but they require a high level of fitness and some equipment. You’ll need a secured pull-up bar and some gloves to help you grip without getting calluses. Grab the bar with an underhand grip. Slowly pull yourself up until your chin touches the bar. Too tough for you? Start with assisted pull-ups instead.
To do assisted pull-ups, place a chair underneath the bar and resting one leg on it for support. Grab the bar with an underhand grip. Slowly pull yourself up. Repeat as many times as needed or three sets of 10 assisted pull-ups.
For pushups, all you need is a little floor space to get down on and pump out a good workout. Pushups work the chest, arms, shoulders, lats and core. There are also variations for different fitness levels. For a simple pushup, lie facedown with your arms at 90-degree angles to your torso, your palms facing forward and your legs together. Push your weight away from the ground until your arms are at full stretch, and then slowly lower yourself down without coming in contact with the ground. Slowly push yourself up for a full rep.
Simply lean against a wall with both arms at 90 degrees to your body and your legs together. Then push off the wall with both arms as many times as needed. This variation isn’t as intense as regular pushups but it’s a good way to get back in shape if you’re just starting a postbaby workout.
Core Exercises for Moms
The core is a big focus for moms after pregnancy. It can be a struggle to regain abdominal and pelvic floor strength – and to get your waist back! These core exercises are effective and take less time to do than some other popular core moves.
Bicycle crunches work the upper abdominals, lower abs and obliques at the same time. They’re quick, easy and only require a mat and some space to stretch out.
Lie on your back with fingers interlocked behind your head and legs folded. Bring the right knee up to touch your left elbow and then the left knee to touch the right elbow, as if you’re pedaling a bicycle. Repeat for as many minutes as necessary. Always keep your core area tightened.
Planks are not so strenuous and are effective at tightening the core area. Lie on your belly with your weight supported on your forearms. Raise your body and let your entire frame remain supported on your forearms and toes. Hold the position while keeping your core area suspended off the ground. Don’t forget to breathe throughout the exercise.
Leg Exercises for Moms
Squats can give you powerful, toned thighs. Standing with legs shoulder-width apart and keeping your hands clasped together, slowly lower your upper body into a sitting position. At the point where the glutes are parallel to the ground, slowly stand back up to complete one rep.