As a mom, you have so much on your to do list that it can seem impossible to get it all done let alone take care of yourself. You can’t take care of everyone and everything if you aren’t your best you and that starts with health and self care. Now more than ever, while gyms are closed and we are all staying home, you have the opportunity to establish an at home mom workout routine that will leave you feeling like the empowered, strong and happy supermom you know you are. Use these power moves and home workout routines to sneak in some sweaty you time that you will thank yourself for.
** This is a sponsored post by Adidas. As always, all opinions and ideas are entirely truthful and my own!
Working out at home is one of the best ways to add taking care of yourself to your already busy schedule. I know how hard it is to justify working out at home when you feel like there is so much more stuff that needs done. You can’t put a time or value or health and self care! You need to be a happy and strong you and take care of yourself to better take care of everyone and everything else around you.
So whether you get up early, workout during your kids’ naps, or after dinner, what matters is that you are making the time. All you need is 30 minutes. I’ll show you proper form and share some amazing workout routines, so you can sneak in your at home mom workout exercises and routine, feel happy and strong and move on with your day.
At home mom workout exercises
Legs & Booty
| Lunge |
| FORM | Standing hip distance apart, you want to take a big step forward and shift your weight forward so that your back knee hits the floor first. Then press into your forward foot to drive yourself back to the starting position. Repeat on the other leg.
| FIX | Make sure that your bent knee doesn’t go any further past your toe. Ultimately, you want your leg to create a 90 degree angle.
| Glute Bridge |
| FORM | Lay with your back on the floor, legs bent with feet flat on the ground and arms at your sides. Driving up through your heels, lift your upper back and gluteus off of the ground, focusing on squeezing your glutes. Hold for a second or two before going back to the starting position.
| FIX | Be sure to really squeeze that booty and hold the position for 1-2 seconds.
| Squat |
| FORM | Standing wider than hip distance apart, bend at the knees and lower your booty. As you bend, raise your arms and look up toward the sky. This will help your form. Keep your heels and toes on the ground, making sure your need doesn’t go past your toe. You should feel a stretch in your booty and back of your legs.
| FIX | Keep your back straight and your feet flat on the ground.
Arms
| Push Ups |
| FORM |Begin with your stomach and chest on the floor and put your arms at chest level, bent with palms on the floor. As you exhale, raise yourself onto your hands and heels, bringing your chest and thighs off of the floor. Return to starting position. If this it too hard, that’s okay! Work up your strength by starting with your knees on the ground instead of your feet.
| FIX | Make sure that your body is straight at all times. Your butt shouldn’t be a lot higher or lower than your back or legs.
| Tricep Extension |
| FORM | Stand shoulder distance apart and keep your core engaged. Using both of your hands, lift a dumbell, extending your arms above your head. Slowly lower the dumbbell behind your head until you feel a pull or stretch, then raise the dumbell back to the starting position.
| FIX | Keep your elbows tucked closely to your ears for maximum muscle engagement!
| Bicep Curl |
| FORM | Standing hip distance apart, let your arms hang down to your sides. Hold a dumbbell in each hand with your palms facing forward. Keeping your elbows tucked into your sides, raise your hand with the dumbbell, contracting your bicep muscle. Slowly lower your arms back to starting position.
| FIX |You are not aiming for speed in this exercise. You should feel the contraction in your muscle as you do this exercise. If you rush through it, you might as well not do it at all!
Abs
| Plank |
| FORM | This is a lot like a push up, except you hold the plank! Begin with your stomach and chest on the floor and put your arms at chest level, bent with palms on the floor. As you exhale, raise yourself onto your hands and heels and hold for 15 seconds. Return back to starting position.
| FIX | Make sure that your body is straight at all times. Your butt shouldn’t be a lot higher or lower than your back or legs.
| Mountain Climbers |
| FORM | Start in a plank position. Starting with your right leg, drive your right knee to your chest and tap your foot to the ground. Return your leg back to plank position and repeat with the left leg. Repeat continually.
| FIX | It’s fun to do mountain climbers quickly but focus on your form first, making sure you engage your core and tap your foot to the ground.
| Sit ups |
| FORM | Lie down on your back and bend your legs, placing your feet on the ground. Placing your hands behind your head, curl your upper body toward your knees. Repeat.
| FIX | Keep your chin off of your chest as your curl. If you need to, put or imagine a ball in this space. This will ruin your form and exercise, and it hurts your neck and head.
What is so great about all of these exercises is that they can be done at home and in a small amount of space. Grab a set of dumbbells appropriate for where you are in your exercise journey for exercises like the deadlift and bicep curl. When an exercise seems to easy, add the dumbbells or get heavier ones!
Use the at home workouts for a busy mom schedule to get you started and as always, reach out to me if you have any questions! You can do that HERE!
At home mom workout routine
PS – you can pin these for later!
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