Here you will find some of the easy and simple home workout exercises for moms to stay fit and healthy. You don’t need to commit to a gym membership to melt that bulging waistline or to just look fit. You can still lose weight and maintain body fitness right in the comfort of your own home.
Working out to lose weight doesn’t have to be strenuous cardio and resistance training at the gym. Performing simple home workouts correctly and consistently can be as effective as a gym workout.
Whether you are new to working out or you’ve been at it for quite some time, these simple home workouts are for you. For these at-home workouts, all you need is a little motivation to get you started and before you know it, you’re on your way to burning those body fat, toning your muscle and improving your fitness.
Here are the simple home workouts that will provide you with just the results you’re looking for.
1. Jumping Jacks
Jumping jacks are safe and simple. They are designed to target the cardiovascular system. They work on your heart, lungs and muscles simultaneously.
- Begin by standing with your feet spread hip-distance apart and your arms at your sides.
- Start jumping with your feet spread out a little more than your shoulder-width apart and at the same time raising your arms out to the sides and over your head.
- Then without pausing, reverse that movement quickly by bringing your feet back together and returning your arms to your sides. This makes it one rep (repetition)
- To obtain best results, carry out the routine above for 40 seconds, then rest for 20 seconds.
- Do not jump spreading your feet too wide as this could cause your knees to collapse, putting you at the risk of spraining your ankle.
- Just jump spreading out your feet a hip-distance apart and try to minimize the number of times you pause.
2. Side Bends
The side bend strengthens your muscles and at the same time increases your flexibility. The side bends are designed to target two layers of your muscle which are the external and internal obliques, located at each side of your waist. Strong obliques help to maintain a proper posture and also protect your spine from injury.
- Begin by standing with your feet spread shoulder-width apart.
- Put your left arm on your hip and raise your right arm above your head.
- Reach over to the left side of your body with your right arm still raised.
- Repeat the process but this time with your right arm on your hip and your left arm raised above your head. Then reach out to the right side of your body.
- Perform this process in a slow and controlled manner. Repeat for about 8-12 times on each side.
- Commence the side bend from your waist (midsection) as it elongates your spine away from the center.
- For another routine, commence the side bend from your head as it aligns the top of your spine sideways into your center.
- These two side bends actions are different and are very crucial for free and easy movement of your whole ribcage and spine.
- When leaning from side to side, do not overstretch, do not bend more than 30 degrees and keep your shoulders lined up.
3. Classic Squat
Squats are not just for your booty as they also help to strengthen every muscle in your lower body such as your thighs, abs, calves, hamstrings and glutes – provided you carry them out the right way.
- Begin by standing with your feet spread shoulder-width apart, your hands on your hips and your toes facing front.
- Bend your legs and lower your hips toward the floor while keeping your knees slightly open as you bend.
- Sit into that position by keeping your chest up and shoulders back.
- Return to a standing upright position.
- Repeat the process for about 10 minutes.
- Don’t allow your knees to go too far forward, sticking out past your toes. Ensure they are always in line with your toes.
- Don’t allow your knees to collapse inwards as you squat. Keep them outward so they stay aligned with your feet as you squat.
- Keep your heels flat on the floor as you squat and you rise to an upright position, think of having those heels driven into the ground as this will put more weight on your glutes.
- You can stretch your arms in front of you for more balance as you squat.
4. Side Hops
Side hops help to improve cardiovascular functions. They also increase aerobic fitness and promote weight loss. The workout process targets your hamstrings and quadriceps; your abs and calves are also involved.
- Begin by standing tall with your feet spread hip-width apart and your arms by your side.
- Jump with both feet to your left and then to your right in quick succession.
- Repeat for 2 or 3, 30 seconds to 1-minute sets.
- Keep your back straight and ensure your knees are not tightened.
- Spring off the floor as fast as you can.
- Keep your head straight throughout and maintain a steady pace.
5. Plank Leg Raise
This exercise improves the stability in your entire spine, core and hips. It strengthens your lower back while improving the mobility of your hips. The plank leg raises, strengthens and tones your entire body while improving your posture. It reduces body fat and promotes metabolism.
- Begin by observing a low plank position with your elbows bent and directly below your shoulders. Keep your feet hip-width apart.
- Your body should maintain a straight line from shoulders down to your ankles.
- Tighten your abs and raise one leg off the ground until it gets to the height of your hips and hold.
- Return to your initial position and repeat the process while switching the leg to raise this time.
- Repeat for 2 or 3, 30 seconds to 1-minute sets.
- Tighten your abs and glutes to maintain stability throughout the workout process.
- Keep your torso straight as you lift your leg and be careful not to arch or round your back.
- Also, keep your back flat and your hips level throughout the exercise.
- Breathe in as you lower your leg slowly to return to the plank position.
6. Side to Side Squat
This exercise stimulates several groups of muscles concurrently while engaging the legs, glutes and core. It improves your flexibility, agility and your dynamic balance.
- Stand erect with your legs spread apart the width of your shoulder.
- Bend your legs and lower your hips toward the floor while keeping your knees slightly open.
- Maintain that position and keep your chest up and shoulders back.
- Stand up, take a little step to the side and squat again.
- Return to your initial position, take a little step to the other side and squat again.
- Repeat this side to side movement for 20 repetitions.
- Keep your head up and chest open.
- Keep your glutes and abs tight.
- Breathe in each time you’re about to squat.
7. Side Lunge
This is an effective lower body exercise that helps to strengthen your glutes, hamstrings and quadriceps. The side lunge works on your inner and outer thighs. It improves your stability and also tones your lower body.
- Begin with your feet spread shoulder-width apart and your toes pointed forward.
- Step out with your right foot to the side and put all your weight on that leg while keeping your left leg straight and both soles of your feet to the ground.
- Use your right foot to powerfully push yourself back to your initial full standing position.
- Repeat the process 10-15 times while switching sides.
- Pull your abs in when carrying out the side lunge.
- Keep your back and your head straight at all times.
- Breathe in and keep your knees in the same direction with your feet.
- Keep both heels “glued” to the floor as you push yourself back up while breathing out.
8. Wide Squat
The wide squat targets your glutes differently and it helps to tone your inner thighs. It also works your lower back as well as your abs and core.
- Stand erect with your legs spread apart the width of your shoulder.
- Sit with your hips back by bending your knees and pushing them out a little sideways while keeping your chest up with your head straight.
- Keep moving towards the floor until your hips are level with your knees while raising your arms straight in front to the height of your shoulder.
- Slowly reverse the movement till you’re standing upright.
- Keep your head and your chest up as you squat and push your knees out a little.
- As you squat, raise your arms straight in front of you to your shoulder height as this helps to balance the weight of your hips sitting behind you.
- Keep your heels in contact with the floor and your body weight centered.
9. Mountain Climbing
The mountain climbing exercise works several muscles and joints of your body simultaneously, up from your neck down to your feet. It’s so effective as it targets your back, abs, quadriceps, hamstrings and triceps. Only a few exercises are as effective as this. So you can count on carrying out the mountain climbing exercise for an efficient workout.
- Observe a high plank position with your hands directly under your shoulders and your legs stretched out behind you.
- Keep your shoulders, hips and feet in a straight line throughout, with your core braced.
- Bring one knee towards your chest slowly and return it to the starting position slowly.
- Repeat the movement with your other knee and keep alternating both knees for 10-15 repetitions.
- Keep your body aligned at all times.
- Keep your arms straight and do not lock your elbows as this could lead to injury.
- Keep one foot on the floor at all times to maintain stability.
10. High Knee
Despite how simple this exercise can be, the high knee is considered as a high-intensity cardiovascular exercise as it helps to get your blood pumping while stimulating your core and strengthening your legs. It also helps to strengthen your hips while promoting the coordination and flexibility in your lower body.
- Stand straight with your feet spread shoulder-width apart and keep your head straight with your chest up.
- Raise your right knee to your waist level and gently land on the balls of your feet.
- Repeat the process; this time, raise the other knee and then keep alternating both knees.
- Continue this movement slowly for 30 seconds.
- Start this exercise slowly and limit the number of repetitions.
- Once you’re comfortable with the motion, you can increase the number of repetitions and add some extra movements to it.
- You can lift your knees higher and perform the exercise at a faster pace.
11. Side Plank
This side plank is a great exercise that strengthens the oblique abdominal muscles. It helps to improve spinal stability and core strength. It also works on your postural muscles.
- Lay on one side of your body with your feet together and fully extended while ensuring that your bottom elbow is aligned directly under your shoulder.
- Tighten your core, place your free hand on the side of your hip and lift your hips while keeping your body aligned from your head to your feet.
- Hold that position for 15-30 seconds.
- Turn around to your other side and repeat the motion.
- Repeat the movement while alternating the sides for 20 seconds each.
- Start this exercise keeping your knees bent to make it easier.
- Keep your feet 90 degrees behind you at all times to form a straight line from your head to your knees.
12. Glute Bridge
This exercise helps to improve the strength of your lower back and your gluteus. It also stimulates, strengthens and tones your core and hips.
- Lie on your back with your knees bent, your hands at your sides and your feet flat on the floor, aligned directly under your knees.
- Tighten your abs and gluteus muscles by pushing your lower back into the ground.
- Raise your hips till your knees align with your shoulders.
- Tighten your core and retreat your belly button towards your spine.
- Hold that position for 20-30 seconds and then return to your initial position.
- Repeat the process for 10 repetitions.
- Do not raise your hips too high.
- Keep your abs engaged at all times so you don’t arch your back to an extreme.
- Avoid hyper extending your lower back to prevent a strain.