If you’re a stay-at-home mom, working a regular fitness routine into your day can be a daunting, seemingly impossible task to undertake. As a mom, busy doesn’t even begin to describe your schedule — sometimes, even sneaking a shower in could feel like a luxury, let alone finding time to go to the gym. 

If you struggle to find the time to steal 30 minutes for yourself to pop in that fitness DVD, then consider making these five quick exercise moves a part of your daily fitness plan. The best part is, you don’t need any fitness equipment to do them.


1. Push-ups

Push-ups are the ultimate workout. Even though it feels like you’re just working your biceps, you’re actually working out your triceps and core, and boosting muscular endurance throughout your body. You’re also strengthening your bones and improving your posture.

How-To:  Most people are familiar with push-ups, but if you need a refresh, here’s how to do them right. Begin in plank position, with your hands directly under your shoulders, and perch evenly on the balls of your feet. Lower your body by bending your elbows inward until your chest nearly touches the floor. Keep your back straight and your body flat through the entire motion as you engage your arms to push yourself back up and down.


2. Tricep Dips

An example of using a chair for tricep dips. Copyright: belchonock

Like push-ups, tricep dips don’t just work out your triceps — these moves have hidden perks that also target other parts of your body, like your back. They help to build your upper body strength and engage your core.

How-To: Sit at the edge of a bench or chair, place hands next to your hips and push up while lifting onto your hands. Bring your hips forward off the chair. Bend your elbows to 90 degrees and drop your hips down close to the edge of the chair. Drop your shoulders down and push your body up without locking your elbows.


3. Planks

Learning proper form is key for planks, but once you do you’ll feel the burn. Planks not only strengthen and whip your abs into shape, but also benefit your back and hamstrings. Expect stronger glutes and hamstrings, plus you’ll be walking taller and straighter with better posture and balance.

How-To: Start in a push-up position. Drop forearms to the ground with your hands in fists together on the floor. Curl your toes and keep your abs pulled in tight. Do not arch the spine — keep your body straight and don’t allow your head to drop. Stay as still as a statue for 30 seconds to 1 minute before slowly lowering down to the ground to rest in between intervals.


4. Lunges

An example of how to do lunges. Credit: ruigsantos

Lunges are another exercise that not only targets your legs but also works wonders to strengthen your buttocks, core and promote better hip flexibility.

How-To: Keep your upper body straight with your shoulders back and relaxed. Keep your chin up and engage your core. Keep your hands on your hips, then step one leg forward. Lower your hips until both knees are bent at a 90-degree angle. Step back and repeat, switching legs.


5. Burpees

The all-in-one exerciser and a staple in high-intensity interval training (HIIT) workouts will get your arms, back, chest, core, glutes and legs fit, plus get your heart pumping for some challenging cardio.

How-To: Begin by standing, then bend your knees and place your hands on the floor in front of your feet. Jump the legs back into a plank position. Then, jump your feet back to your hands and, from this crouching pose, jump up high as you can. Congrats! You just completed one rep. Repeat for a minute or so, depending on your fitness level.


Stay healthy and fit,

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