The busy mom workout

Published 3:07 pm Thursday, October 8, 2015

Are you a busy mom struggling to cram the gym into your daily schedule? Let’s face it, sometimes getting to the gym really is impossible. However, you can still be a fit mom by working out whenever and wherever you can … even if that means having a little audience to cheer you on.

Children love to watch and learn. If they see you working out, they’ll know it is important. If you stick to a workout routine, they’ll know what to expect. Sometimes, they will even want to join in. Let them! Kids can take the seriousness out of working out, and encourage you to have fun. Besides, when they join you, you are motivating them to be active, too. This can benefit their health now and in the future.

Steal only 20 minutes a day to do 3 sets of these 7 exercises. They can all be performed using your own body weight or items around the house. This exercise routine is certain to keep your body tight and toned during your active, busy summer.

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Moms that are active:

  • — have energy throughout the day.
  • — perform household chores with ease.
  • — have healthy self-esteem.
  • — tend to have a positive disposition.
  • — are setting a positive role model for kids.

Kids that are active are:

  • — less likely to become overweight as adults.
  • — less likely to develop type 2 diabetes
  • — less likely to have high blood pressure
  • — more likely to have good self-esteem.
  • — less likely to suffer from depression and anxiety.


Stand in a plié squat position. Sink as low as you can. Toes should be pointed outward, keeping knees in safe alignment with toes.

Upper body should be erect, stomach pulled in.

Flex your biceps and form a 90 degree angle with each arm.

Contract your right side abdominals (oblique muscles) as you bend at your side to bring your right elbow to your right thigh or right knee.

Continue this rocking side bend back and forth from your right side, then back to center, and then to your left side for 15-20 reps total.


Stand with your feet shoulder-width apart. Hold one gallon of water

(approx. 8.35 lbs) in both hands.

Curl your right arm up and then release back down. Keep your shoulder and elbow in alignment throughout the movement.

Repeat on left side.

Alternate for 15 reps. total.


Get onto the ground in a front plank position. Your weight is supported by your toes and forearms. Keep your body in one straight line.

Lift your right foot about 6-8 inches off the floor and then return to starting position, quickly alternating to lift your left foot off the floor.

Continue this marching pattern to complete 15 reps. total.


Get into a plié squat position. Legs are very wide, toes pointed outward, keeping knees in safe alignment with toes.

Hold one gallon of water with both hands between your legs. Keep your shoulders back to maintain good posture throughout the movement.

Begin squatting down into a deep squat. Hold for 3 seconds at the bottom of the movement, and then rise to starting position. Complete 15 reps total.


Sit on your butt.

Hold one gallon of water with both hands and bring in front of your navel.

Lift your feet 12-24 inches off the floor. Lean back slightly and balance.

Begin twisting from your waist while moving the gallon of water from right to left. Complete 15 reps. total.

(Beginners, this movement can be performed with your feet on the ground.)


Sit on the floor with your knees bent toward the ceiling. Feet are pressed to the mat.

Place your palms beside your buttocks, then lift your butt from the floor.

Bend your elbows to create a near 90 degree angle bend, while lifting one foot off the ground and pointing that leg straight out.

Perform 10 reps. total on the right side, then switch to the left.


Place a gallon of water in your left hand.

Get into a deep lunge position with your right foot forward and left leg stretched straight back. Be certain that your knee does not extend over your toes.

Place your right hand on your right thigh for support if needed.

Lean forward slightly. Keep your chest forward and your back flat. The water is extended toward the floor. Bend your arm up and back to bring the water up to your waist line. Hold, then return to starting position.

Complete 15 reps total on each side.