As a mom, your to-do list can feel never-ending, and prioritizing yourself often falls to the bottom. Bottom line, motherhood can be taxing physically and mentally. However, staying active is one of the best ways to support your physical and mental health while handling the demands of motherhood.
Becoming a mom has been the greatest gift – except for the 5-pack of Bombas socks and my first cellphone in High School. Just kidding. Nothing will compare to the utter fulfillment you receive after birthing your first child. The selflessness that accompanies it, is completely overtaking – in a way, it encompasses your whole self. This makes it hard to create time for your health – mental, physical, social, etc. But showing up for you IS showing up for your kids.
Why Movement Matters
Regular physical activity helps you build strength and stamina, making daily tasks—like carrying your child or groceries—easier. Movement also improves mood, reduces stress, and enhances sleep quality, all essential for moms navigating hectic schedules, whiny toddlers, or unmet expectations. Beyond the immediate benefits, staying active sets a powerful example for your children about the importance of health and self-care.
It can be incredibly overwhelming navigating fitness as a return-er or newbie to exercise. Let’s make it easier – here are key movements to include that functionally relate to everyday tasks as a parent.
- Exercises like squats, lunges, and push-ups build functional strength, making everyday activities more manageable.
- Planks and bird dogs improve posture and support your lower back, critical for lifting and bending.
- Incorporate stretches or yoga to keep your body limber and prevent stiffness.
- Even short bursts of walking, jumping jacks, or dancing can boost energy levels and cardiovascular health.
You don’t need an hour at the gym to stay active. Break movement into small, manageable chunks. A 10-minute workout during nap time or a family walk after dinner adds up. Prioritize consistency over perfection—every bit of movement counts.
Here is a week-long program to get you started – build onto this by progressing movements week-by-week. For now, it’s a start – a start to showing up for yourself.
Program Overview:
This program includes short, effective workouts (20–30 minutes) designed to improve strength, mobility, and energy levels. The focus is on functional movements that mimic daily tasks and support overall wellness.
Day 1 – Full-Body Strength
- Squats: 4×8
- Push-Ups (incline if unable to do on your toes) 3×8
- Bent-Over Rows 3×10
- Glute Bridges: 3×15
- Finisher 2X
- :30 Plank
- :30 Shoulder Taps
Day 2 – Core & Stability
- Bird Dogs: 3×12 per side
- Dead Bugs: 3×12 per side
- Side Plank: 3x:30 per side
- Finisher 2X
- Farmer Carry 1:00
- Standing Balance Single Arm Press :30 per side
Day 3 – Lower Body & Cardio
- Goblet Squat: 3×10
- Complete :30 Jumping Jacks between sets
- Step-Ups: 3×10 per side
- Complete :30 Jumping Jacks between sets
- Romanian Deadlifts: 3×10
- Complete :30 Jumping Jacks between sets
- Side Lunges: 3×10 per leg
Day 4 – Upper Body & Mobility
- Dumbbell Shoulder Press: 3×10
- Complete 5 walkouts between sets
- Tricep Dips: 3×10
- Complete 6 per side thread the needles between sets
- SUPERSET: Delt Flys: 3×12 & Chest Flys 3×12
- Child’s Pose Stretch: 30-60 seconds
- Cat-Cow Stretch: 8-10 reps
The first few movements are linked with video, but to see a complete video list of all the movements check out our full YouTube Channel Here.
Motherhood can be a challenge
In the whirlwind of motherhood, finding time for physical fitness is not just about staying in shape—it’s about reclaiming a sense of balance, strength, and clarity in your life. Exercise can be a powerful outlet for relieving stress, boosting energy, and enhancing your overall well-being. By prioritizing your health, you’re not only investing in yourself but also setting a positive example for your children. Remember, taking care of you is an essential part of taking care of them. Motherhood can be a challenge at times but motherhood can be and should be the greatest joy. So lace up those sneakers, carve out those moments, and let movement be your ally in this beautiful, chaotic journey of motherhood.