Easy Exercises for Stay at Home Mums

September 14th, 2015 / by / in: Health / No responses

Stay at home mums have a tough gig. There’s not many jobs out there that require 14-plus active hours of work, seven days a week, as well as being on-call the rest of the time. Holidays are few and far between, and often riddled with questions and concerns. It’s no wonder that when the time comes to exercise many mums feel like it’s just too hard.

It’s okay, though – it doesn’t have to be difficult. There are a heap of simple movements you can add to your day which can help boost your energy and feel happier and healthier!


Sure, it’s simple. That doesn’t mean it isn’t effective, though! Walking is an ideal exercise for all fitness levels. If you’re just starting out, simply walking with purpose for 15 or 20 minutes each day is often enough to help improve your health and boost your energy levels. While it’s always awesome to get out and enjoy the fresh air (not to mention it can be a fun outing with the little ones!) sometimes you really need to take any opportunity you can get. Here’s the thing: many mums find that the best time to work out is when the kids are sleeping. But then you can’t leave the house. So what’s the solution?

If you’re keen on walking but can’t get out and about, it is worth picking up a quality treadmill from a supplier like Fitness Market. That way you aren’t limited as much by your busy life!


Squats have been touted as one of the ultimate movements to build strength and fitness. You don’t have to use massively heavy weights or do 1,000 bodyweight squats to reap the rewards of this handy exercise. Just doing a few small groups of however many you feel comfortable with can help you tone your legs and glutes, as well as strengthening your core. If you want to up the intensity, hold a couple of dumbbells or increase the speed. Just make sure to put in a bit of effort to get the technique right – if you aren’t doing it correctly, you are throwing away your energy and potentially setting yourself up for injuries. Search online for correct squat technique, and use props like a coffee table or chair to help you in the beginning.


If you only have two minutes spare in your day, spend them planking. Make the plank your go-to move and you can enjoy a whole heap of benefits. Everyday things like picking up your kids or doing housework will become easier, you’ll feel fitter and you may even notice loose skin tighten up a bit. If you’re feeling up for a challenge, work your way up to holding the position for five minutes. Make sure you keep your body straight and tight and draw your belly button toward your back to ensure you are activating correctly. Want to amp it up? Extend your elbows further away from your body to really increase the difficulty of this move.

Front arm raises

You have kids – you may as well use them! Hold your child straight out from your body, keeping your arms level with your shoulders. Then, keeping your arms as straight as possible, raise them above eye level, and repeat as many times as you can. Many kids love being involved in your workout, and you can make it a fun game with noises and interaction.

Hint: start this one when your child is small and light, then enjoy the natural progression in difficulty as they gain weight!

Bonus: Burpees

Wow, you are an ambitious one! If you’re really wanting a hit of cardio without needing to step out the door, add some burpees into your routine. Start with doing a few at a time and work your way to bigger sets – even ten at a time is challenging.

Being a stay at home mum isn’t the easiest job in the world, and doing something for yourself can feel frivolous or self-centred. Just remember that your health is important for the whole family, so taking some time out to work on you is doing everyone a favour!

How do you find time to work out?