Blog Fitness Workouts Mom Exercise: Benefits, How to Get started, and Everything Else You Need to Know

Mom Exercise: Benefits, How to Get started, and Everything Else You Need to Know

Self-care means different things to different people. For some moms, this can be a soak in the tub after a long day, while for others, it’s time spent reading a book or browsing the aisles of their favorite store. But one of the best ways moms can practice self-care is through exercise.

Many may underestimate its importance, but research has shown that exercise can truly transform not only your body but also your mental health and overall well-being. It can be a powerful tool for combating stress, boosting your mood, and improving sleep (12).

But how do you start? What exercises are most beneficial? And how can busy moms make time for fitness? Here’s the only guide you need on mom exercise that includes its benefits, how to get started, and everything else you need to know.

What Are the Benefits of Exercise for Moms?

Everyone can benefit from exercise, including moms. Research has shown that individuals who exercise regularly enjoy a wide range of physical, mental, and emotional benefits (7). Some of the most notable benefits include:

Improved Physical Health

Exercise is a proven way of maintaining a healthy weight, lowering blood pressure, and strengthening the immune system (14). For moms who are juggling numerous roles, this can help them stay physically fit and healthy to carry out their tasks efficiently.

Boosted Energy Levels

Exercise has been proven to help reduce feelings of fatigue and boost energy levels (10). For moms, this can mean more energy to keep up with their children’s activities and other commitments.

Better Sleep

Regular exercise helps regulate your sleep cycle (13). This is particularly beneficial for new moms who often suffer from disrupted sleep patterns.

Reduced Stress and Anxiety

Exercise releases endorphins, the body’s natural mood elevators (15). Exercise can also help moms manage their stress and anxiety better, providing a much-needed psychological break.

Improved Mood

Exercise can be a mood booster. Regular physical activity stimulates brain chemicals that can make mothers feel happier and more relaxed (5).

  mom exercise

Enhanced Body Image

Regular exercise can help moms lose their pregnancy weight and get back into shape, thereby improving their body image and self-esteem.

Stronger Bone Health

Weight-bearing exercises such as walking and resistance training can slow bone loss, which reduces the risk of osteoporosis – a significant concern for women, particularly post-menopause (4).

Reduced Risk of Chronic Disease

Regular exercise reduces the risks of chronic diseases such as diabetes, heart disease, and certain types of cancer (11). This is particularly relevant for moms as they age and these risks increase.

Improved Cognitive Function

Regular physical activity can improve brain function, keeping mothers mentally sharp and enhancing their memory (3). This can be a great help for managing the demands of motherhood and work.

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Treadmill Workouts: Pros, Cons, And Everything Else You Should Know

Enhanced Social Life

Group fitness activities offer a chance for moms to socialize and make new friends. This can be a great stress-buster while also providing a support system for mothers, particularly those who are new to motherhood.

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Why Should Moms Go to the Gym?

Going to the gym can often offer benefits that at-home workouts may not provide, such as:

Access to Equipment

Gyms are stocked with a variety of equipment that you may not have at home, which allows for a broader range of exercises and enables you to target different muscle groups more effectively.

Professional Guidance

Many gyms provide access to professional trainers who can guide you through exercises, help correct your form, and develop personalized workout plans that are aligned with your fitness goals.

Classes and Community

Gyms often host fitness classes such as yoga, spin, or Zumba, which can provide a fun and motivating group workout experience. The gym community can also provide a sense of camaraderie, which will keep you motivated and accountable.

Structured Environment

The gym environment can be conducive to concentrated workouts, as there are fewer distractions than at home. This structure can help maintain focus and discipline, which leads to more effective workouts.

Safety and Emergency Support

Gyms are typically equipped with first aid resources and staff who are trained in emergency procedures, which provides an extra level of safety, particularly if you are engaging in high-intensity workouts.

Is Mom Exercise at Home Feasible?

While there are several advantages to going to the gym, it may not always be feasible for busy moms. However, there are plenty of ways you can incorporate regular exercise into your daily routine at home. 

A home-friendly mom exercise routine may involve:

  • Walking or Running: This can easily be done around your neighborhood, at a local park, or even on a treadmill if you have one at home.
  • Bodyweight Exercises: You don’t need fancy equipment to do effective strength training. Exercises such as squats, lunges, push-ups, and planks can all be done at home with no equipment necessary.
  • Online or DVD Workouts: There are many fitness resources available online, from yoga and Pilates to high-intensity interval training (HIIT) workouts. Most of these can be done in the comfort of your own home.
  • Incorporating Movement into Daily Activities: Whether playing with your kids at the park or doing household chores, finding ways of incorporating movement into your daily routine can add up to a significant amount of exercise.
  • Creating a Dedicated Workout Space: If space permits, you can create a designated area in your home for working out, which can help motivate you and create structure in your exercise routine.
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Read more: 5 At Home Workouts for Moms, With and Without Weights

How Do Busy Moms Exercise?

One common challenge for moms when it comes to exercise is finding the time in their busy schedules. However, with a little creativity and planning, it is possible to manage irregular workouts.

Here are some tips for busy moms who are looking to incorporate exercise into their daily routines:

  • Schedule Time for Exercise: Treat your workout like any other appointment – add it to your calendar and make it a priority.
  • Multitask During Workouts: Get creative by incorporating exercises while you perform other tasks, such as squats while folding laundry or wall sits while helping your kids with homework.
  • Involve Your Kids: Turn exercise into a family activity by involving your children. Try workouts for moms with toddlers such as going for walks or bike rides together, playing active games, or even doing yoga together.
  • Make Use of Small Time Windows: A 30-minute workout for busy moms is great if you have the time for it. However, even if you only have 5-10 minutes to spare, you can use that time for a quick workout or some stretching exercises. Every little bit counts!
  • Don’t Be Too Hard on Yourself: Some days, it may be challenging to fit in any exercise at all. Don’t beat yourself up over it and focus on making healthier choices throughout the day.

  mom exercise

Which Mom Exercises Work Best?

The best exercises for moms are those they enjoy and can maintain consistently. This can vary from person to person, but some popular choices among mothers include:

Mom Yoga

Yoga offers the perfect combination of physical activity, mental relaxation, and stress reduction – all of which are important factors for busy moms (6). We highlighted that the gentle nature of this exercise makes it a perfect addition to a new mom exercise plan in our blog about core exercises postpartum

Below is a simplified sequence with beginner-friendly poses that moms can try at home (check out these chair yoga routines for simpler versions):

Child’s Pose (Balasana) for Stretching the Spine and Hips

  1. Start on your hands and knees. 
  2. Spread your knees wide apart while your big toes are touching each other. Rest your buttocks on your heels. 
  3. Sit up straight and lengthen your spine up through the crown of your head. 
  4. On an exhalation, bow forward, draping your torso between your thighs. 
  5. Your heart and chest should rest between or on top of your thighs. Allow your forehead to come to the floor. Keep your arms long and extended, palms facing down. 
  6. Stay in this pose from 1 to 3 minutes.

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Cat-Cow Pose (Marjaiasana-Bitilasana) for Stretching the Spine

  1. Start in a tabletop position with your knees directly below your hips and your wrists, elbows, and shoulders in line and perpendicular to the floor. 
  2. As you inhale, lift your chest and tailbone toward the ceiling, allowing your belly to sink toward the floor (cow pose). 
  3. As you exhale, draw your belly in toward your spine and round your back toward the ceiling (cat pose). 
  4. Repeat for several breaths, moving fluidly from cow pose on the inhalations to cat pose on the exhalations.

Downward-Facing Dog (Adho Mukha Svanasana) for Stretching the Hamstrings and Calves

  1. Start on your hands and knees. 
  2. Align your wrists directly under your shoulders and your knees directly under your hips. Spread your fingers wide and press firmly through your palms and knuckles. 
  3. On an exhale, push your hip points toward the ceiling and straighten your legs, being careful not to lock your knees completely. 
  4. Look toward your hands and make sure your feet are hip-width apart. Remain in this pose for 3-5 breaths.

Mountain Pose (Tadasana) for Improving Posture and Balance

  1. Stand up tall at the front of your mat, with your feet hip-width apart and your arms at your sides. Distribute your weight evenly across both feet. 
  2. Lift your chest and roll your shoulders back and down to open your chest. Keep your palms facing inward toward your body. 
  3. Extend the crown of your head toward the ceiling. Take several deep breaths.

Tree Pose (Vrksasana) for Building Ankle, Knee, Hip and Core Strength

  1. Stand in mountain pose. Shift your weight onto your right foot. Bend your left knee and reach down with your left hand to clasp your left ankle. 
  2. Draw your left foot up and place the sole against your inner right thigh, if possible. 
  3. Rest your hands on your hips and lengthen your tailbone toward the floor. 
  4. Once balanced, bring your hands in front of your chest in a prayer position. 
  5. Hold this position for 30 seconds to 1 minute, then switch sides.

Corpse Pose (Savasana) for Complete Relaxation

  1. Lie down on your back with your arms and legs extended. Allow your feet to fall open naturally, toes pointing outward. 
  2. Rest your hands alongside your body with your palms facing up. 
  3. Close your eyes and relax every muscle in your body. 
  4. Remain in this pose for 5-10 minutes, focusing on deep breathing and releasing any tension or stress in the body.

Bodyweight Mom Workout

One of the best at-home workouts for busy moms is a simple bodyweight routine. This type of workout requires no equipment and can be done in a short amount of time. Here is an example of a quick and effective bodyweight workout for moms:

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Jog in place or do some jumping jacks for 3 minutes to get your heart rate up and warm up your muscles (16).

Squats (3 sets of 15 reps)

  1. Stand with your feet shoulder-width apart. 
  2. Bend your knees and push your hips back to lower yourself down as if sitting in an imaginary chair. 
  3. Keep your weight evenly distributed through the base of your toes to your heels and ensure your knees track over your mid-section. Push through your entire feet into the ground to stand back up.

Push-Ups (3 sets of 10 reps)

  1. Start in a high plank position with your hands shoulder-width apart and your body in a straight line. 
  2. Lower yourself down until your chest almost touches the floor, then push back up.

Lunges (3 sets of 12 reps on each leg)

  1. Stand with your feet hip-width apart. 
  2. Step forward with one foot and lower your body until your front thigh is parallel to the floor and your back knee is almost touching the floor. 
  3. Push through your front foot to stand back up, then switch legs.

Plank (3 sets of 30 seconds)

  1. Get into a high plank position with your hands directly underneath your shoulders and your body in a straight line. 
  2. Hold this position for 30 seconds, keeping your core engaged and your body stable.


Finish with a 5-minute walk or some gentle stretching to help lower your heart rate and support your range of motion (2).

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HIIT Mom Workout

The best exercises for busy moms to lose weight are a combination of resistance training and aerobic exercise, such as HIIT workouts. 

There are two reasons for this: firstly, HIIT has been proven to burn more calories than steady-state cardio (8). Secondly, it saves time and can easily be done at home. Here are some popular HIIT workouts for moms:

Jump Squats (3 sets of 15 reps)

  1. Stand with your feet shoulder-width apart and lower yourself down into a squat position. 
  2. As you come back up, jump off the ground with both feet, then land back in a squat position.

Burpees (3 sets of 10 reps)

  1. Start by standing with your feet shoulder-width apart. 
  2. Lower yourself down into a squat position, placing your hands on the floor in front of you. 
  3. Jump your feet back to a high plank position, do one push-up, then jump your feet back to the squat position. 
  4. Stand up and jump off the ground with both feet.

Mountain Climbers (3 sets of 30 seconds)

  1. Start in a high plank position with your hands directly underneath your shoulders. 
  2. Bring your right knee toward your chest, then switch legs quickly, keeping your body stable and your core engaged.

Jump Lunges (3 sets of 12 reps on each leg)

  1. Start in a lunge position with your right foot forward and your left leg extended behind you. 
  2. Jump up and switch legs, landing back in a lunge position but with your left foot forward this time.
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High Knees (3 sets of 30 seconds)

  1. Stand with your feet hip-width apart. 
  2. Bring your right knee up toward your chest, then switch legs quickly while keeping your body stable and your core engaged. 
  3. Continue alternating legs for 30 seconds.


Finish with a 5-minute walk or some gentle stretching to help lower your heart rate and support your range of motion  (2).

Read more: Yoga for Moms Who Need a Break: A Simple Guide

Frequently Asked Questions

How can a busy mom lose weight?

Weight loss for busy moms is all about finding a balance. Incorporating quick, high-intensity workouts into your daily routine can be a game-changer and you can also find busy mom workout schedules online.

In addition, maintaining a healthy diet can go a long way (1). 

Planning meals in advance can save time and ensure you eat well-balanced meals throughout the week (9). It’s not about drastic changes, but consistent small steps toward a healthier lifestyle.

How can I be a fit mom?

You should start by setting realistic fitness goals and gradually incorporate exercise into your daily routine.

This can be a brisk walk in the morning, yoga during your lunch break, or a quick HIIT workout after dinner. Combine this with a balanced diet and adequate sleep and you’ll be on your way to becoming a fit mom.

How can I lose belly fat if I’m lazy?

Losing belly fat doesn’t necessarily require rigorous workouts. Low-intensity activities such as walking or doing household chores can help you burn calories. 

In addition, simple dietary changes can significantly impact your belly fat. Try to limit your intake of ultra-processed foods and added sugars while increasing your consumption of fruits, vegetables, whole grains, healthy fats, and lean proteins (1). 

It’s about making smarter choices rather than pushing yourself into a strenuous routine.

What is a lazy girl workout?

Lazy girl workout is a term that is used for simple, low-intensity exercises that can be done anywhere, even while you’re watching TV or during a work break. This can include leg lifts, arm circles, seated marches, or even just tightening and releasing your abdominal muscles. 

These workouts are perfect for those who want to incorporate some physical activity into their day without needing to hit the gym or breaking a sweat.

The Bottom Line

Regular exercise offers many physical and mental benefits for mothers. Whether you go to the gym or find ways to incorporate movement into daily activities at home, making time for exercise is essential for maintaining overall health and well-being as a busy mom.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults (2018,
  2. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response (2018,
  3. Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits (2018,
  4. Effects of Resistance Exercise on Bone Health (2018,
  5. Exercise for Mental Health (2006, 
  6. Exploring the therapeutic effects of yoga and its ability to increase quality of life (2011,
  7. Health Benefits of Exercise (2018,
  8. High-Intensity Intermittent Exercise and Fat Loss (2011,
  9. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults (2017,
  10. Physical activity and feelings of energy and fatigue: epidemiological evidence (
  11. Physical activity, exercise, and chronic diseases: A brief review (2019,
  12. Physical Exercise: An Overview of Benefits From Psychological Level to Genetics and Beyond (2021,
  13. The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement (2021,
  14. The compelling link between physical activity and the body’s defense system (2019,
  15. The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review (2017,
  16. Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications (2015,
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