Workouts for Stay at Home Moms

Workouts for Stay at Home Moms

If you're a stay-at-home mom, you have the right to exercise and be healthy just like the rest of us. But with kids screaming and possibly other things that must be done around the house, it can be hard to find time to exercise on a regular basis. Ladies, no need to get stressed out! Here are some simple ways for you to get yourself moving every day!

Being a stay at home mom is hard work. Between raising your kids and helping keep the house in order, you may not have time to go to the gym and lift. Nevertheless, staying active is important for your overall health and wellness. One of the best things about Flybird adjustable dumbbells is that you can use them from home.

Here are five workouts for stay-at-home moms


Planks are great for strength training, particularly in your core and lower back. If you have any lower back pain or issues with your pelvis, a plank is a great way to strengthen and stabilize those areas. Planks also work on your shoulders, arms and chest.

To do a plank:

Get into a push-up position with your forearms on the ground, elbows bent at 90 degrees and your body forming a straight line from head to heels. Your feet should be about hip-width apart and toes should be pointed out slightly. Lower yourself down onto your forearms so that only your toes and forearms are touching the ground (if this is too difficult, you may also place your hands on an exercise ball). Hold this position for 30 seconds—or as long as possible—without dropping down onto your knees or losing form.

Knee Press

A great workout for your legs, this exercise requires no equipment and can be done anywhere. It will help you firm up your legs, butt and thighs while strengthening your core.

How to:

Stand with feet hip-width apart, knees slightly bent. Hold a 10-pound dumbbell in each hand, arms at sides (or use two 5-pound dumbbells).

Bend knees and lower body toward floor until thighs are parallel to floor; stop if your knees hurt. Pause for one count, then press back up to start position as quickly as possible; repeat for one minute.

Leg Lift

The leg lift is a great exercise for your abs, but it's also an easy way to tone your butt and thighs.

To do this exercise:

Lie on your back with knees bent and feet flat on the floor.

Hold weights in each hand and extend arms above head, palms facing each other.

Slowly lift one leg, keeping the knee straight but not locked. Lift until the leg is at a 90-degree angle from the body. Lower back down and repeat with the other leg.

Lunge Twist

The lunge twist will help you burn calories while toning your lower body muscles. It is a great workout for those who don't like to spend a lot of time in the gym! You will need an exercise mat or towel to complete this exercise.

How to do it: 

Stand with feet hip-width apart. Lunge forward with your right leg until your thigh is parallel to the floor. Twist your upper body toward the front leg and place your hands on the floor at shoulder height. Keep your core tight as you return to starting position. That's one rep; do 10 to 15 on each side.

Dumbbell Swings

This exercise is great for your backside and core because it works both hip adductors and abductors. It also strengthens glutes and hamstrings while improving balance and coordination.

To perform dumbbell swings:

Stand holding dumbbells at your sides with palms facing forward; keep feet shoulder-width apart with knees slightly bent (A). Lift one leg up so it's parallel to the floor; swing dumbbells back between legs as far as possible (B). Allow arms to swing forward between each repetition (C). Return arms to start position between each rep. That's one rep; do 15 reps with each arm before switching sides.

Pushup with Rotation

This exercise is a variation of the standard pushup, but it will work your core and shoulders more than the standard pushup does.

How to do it: 

Start in pushup position with your hands directly under your shoulders. Lower yourself down until your chest nearly touches the ground then rotate your body so that one arm is parallel to the ground while the other lifts up and over your head. Push yourself back up and repeat on the other side.


If you're unable to make it to the gym, don't forget that there are plenty of exercises you can do right at home. Be creative, be diligent, and don't get discouraged. Exercise is one of the best things you can do for yourself, so keep up with it.

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