Exercises For Busy Moms: 4 Quick, But Effective Exercises To Keep Busy Moms Strong

We all know how difficult it is to stay in shape and find time to exercise - but most especially for women with babies or small kids. There’s the sleep-deprivation factor, but no time, and priority changes. So what are the fitness options for busy Moms? 

 

The fact is, the more you can take of yourself and the better you feel, the stronger you will be physically and emotionally to take on the day with the “little ones” and all of life’s challenges.

 

Below are some quick, but effective, exercises - specifically designed for the busy Mom - for the back and shoulders to keep you strong and prevent future injuries that may occur with poor lifting biomechanics and poor posture. The heavy weight of not just the baby, but also all the fun gadgets you’re expected to lug around. It’s no surprise that our bodies need a little help to get through the day. 

 

Rotator Cuff Strengthener

 

For this workout, you will need a light theraband. The beauty of this piece of equipment is that it’s small enough to carry in your bag or your stroller. Now you have no excuses - you can do these exercises on the go, at the park, or when you have a few moments to spare.

 

You can do this exercise either seated or standing; hold the elbows close to the waist with palms facing the sky holding the theraband. Pulling the hands away from each other externally rotating the shoulders

 

Reps:

3 sets of 10-15 reps

 

Muscle focus:

 

Rotator cuff muscles are the small muscles that <b>stabilize the shoulder joint</b>. If these get weak from overuse you could end up with bicep tendonitis or other potential injuries. This is very common with Moms as everything is usually done with one hand while holding the “little one” in the other. 

 

Tricep push-up extension

 

This is the one time in your life you are going to need arm strength, the biceps are going to get overworked from the motion of picking up the baby so it’s important to balance these out and keep the triceps strong so as not to put unwanted strain on them.

 

Hands are directly under your shoulders and knees are on the ground in a modified push-up. The pelvis is slightly pressed forward creating work in the abdominals that stabilize the spine. Place the theraband under the right hand on the floor and extend the opposite arm in a tricep extension. Whilst extending the working arm be careful to keep the wrist in line with the hand not to create any unwanted tension/strain.

 

Reps:

3 sets of 10-15 reps on each side

 

Muscle Focus

• Drawing your shoulder blades down activating your upper back muscles, engaging abs at all times. Keeping your abs strong and being aware of contracting them is very important as they play an important role in stabilizing and protecting the back. 

 

• Translating this into functional activities such as picking the baby up out of the crib will really save your back. 

 

Spine extension with pulses

 

Over time in pregnancy, our posture completely changes due to the increased weight of the baby bringing our body forward and causing the spine to round forward with the shoulders. This causes the back muscles to become very stretched out and weak. 

 

Seated upright with legs in front of body shoulder width apart, hands over your head. Hinge forward from the hips leading with the sternum, and the biceps are by your ears. Hold this position and slightly pulse the arms behind the body mobilizing the shoulders and working the upper back. Return back to an upright position to repeat the movement again.

 

Reps:

3 sets of 10 Pulses

 

Muscle Focus:

 

Upper back and hamstring flexibility. This exercise will strengthen the mid-upper back and open up the tight thoracic area of the spine, correcting bad habits that the body formed through pregnancy.

 

Butterfly ab curls

 

Keeping your abs strong is essential for keeping your whole body strong and restoring poor posture left over from pregnancy.

 

Lying on the floor with heels of feet together and knees bent to the side in a frog-like position. Arms are straight over your head, circle your arms around and lift the head neck shoulders off the floor exhaling pulling in the abs holding for 5 seconds, and returning back to starting position.

 

Reps:

3 sets of 10 reps

 

Muscle Focus:

 

As you exhale and bring the head neck and shoulders off the floor think of pulling your abdominals in up and back to the spine. Moms, this is a time you can practice doing your kegal on the contraction working the pelvic floor.