Health and Fitness

5 Simple Exercises for Stay-at-Home Mums

As a stay-at-home mom, finding the time and motivation to exercise can be a real challenge. Between caring for children, managing household tasks, and possibly working from home, it’s easy to let self-care fall by the wayside. However, incorporating simple exercises into your daily routine can have a big impact on your physical and mental well-being.

In this blog post, we’ll explore five easy and effective workouts that stay-at-home mums can do to stay fit and healthy.

The Benefits of Exercise for Stay-at-Home Mums

Exercise is not only crucial for maintaining a healthy weight and preventing chronic diseases, but it can also provide a much-needed energy boost and stress relief for busy moms.

When you take the time to prioritize your physical health, you are better equipped to handle the demands of motherhood and everyday life. Regular exercise can help improve your mood, increase your strength and endurance, and enhance your overall quality of life.


Squats are a fantastic lower body exercise that can be done virtually anywhere, making them perfect for stay-at-home moms. To perform a squat, stand with your feet shoulder-width apart, chest lifted, and core engaged. Slowly lower your body as if you are sitting back in a chair, keeping your weight in your heels and your knees behind your toes. Then, return to the starting position by pushing through your heels. Squats help strengthen your glutes, quads, and hamstrings and can improve your balance and stability.


Planks are a great exercise for building core strength and improving posture. To do a plank, start in a push-up position with your hands directly under your shoulders and your body forming a straight line from head to heels.

Hold this position for as long as you can, keeping your core tight and your back flat. Planks engage multiple muscle groups, including your abs, back, and shoulders, and can help improve your overall stability and balance.


Lunges are an effective exercise for targeting the muscles in your legs and glutes. To perform a lunge, step forward with one leg and lower your body until both knees form 90-degree angles.

Make sure your front knee is aligned with your ankle and your back knee hovers just above the ground. Then, push through your front heel to return to the starting position. Lunges help improve lower body strength and stability and can be easily modified to suit your fitness level.


Push-ups are a classic exercise that works your chest, shoulders, triceps, and core muscles. To do a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position.

If traditional push-ups are too challenging, you can modify them by doing knee push-ups or incline push-ups against a wall or elevated surface. Push-ups are a fantastic upper-body workout that can help improve your strength and endurance.

Jumping Jacks

Jumping jacks are a fun and effective cardio exercise that can get your heart rate up and improve your endurance. To do a jumping jack, start with your feet together and arms at your sides. Jump while simultaneously spreading your legs and raising your arms overhead.

Return to the starting position by jumping back together and lowering your arms. Repeat this movement for a set amount of time to get your blood pumping and boost your energy levels. Jumping jacks are a great way to incorporate some cardiovascular exercise into your workout routine.

Tips for Incorporating Exercise into a Busy Schedule

Finding time to exercise as a stay-at-home mom can be challenging, but it’s important to prioritise your physical health. Here are some tips for incorporating exercise into your busy schedule:

  • Wake up early or workout during nap time to carve out time for exercise
  • Involve your kids by going for a family walk or doing a workout together
  • Find online workout videos or fitness apps that you can do from home
  • Set realistic goals and start with small, achievable steps


Exercise plays a crucial role in maintaining your physical and mental well-being as a stay-at-home mom. By incorporating simple exercises like squats, planks, lunges, push-ups, and jumping jacks into your routine, you can improve your strength, stamina, and overall quality of life. Remember to prioritize self-care and make time for your health — your body and mind will thank you.

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