Top 10 Mommy Workouts And Their Benefits

Image : © Mqdee

Being a mom comes with loads of expectations and responsibilities. But that does not mean you have to forgo your exercise regimen, right? Have you got just 15 minutes? We give you 10 easy, yet effective home workouts for busy moms on the go! Anyone, including new moms, can do this at their convenience. I do these every day. It is a mix of yoga and general fitness regimen.

Top 10 Mommy Workouts

Warm Up:

1. Big Toe Pose – Padangusthasana:

All you need to do is bend forward and touch your big toes without moving your knees. Beginners can gently bend their knees. Keep your feet stretched out at hips-width; this will enable you to hold the pose.


  • Your overall flexibility gets a boost.
  • It chucks out your tension, worries and anxiety.
  • Relieves tension from the spine and gives it a good stretch.
  • Better blood circulation, paving way for better concentration and memory power.
  • Massages your abdomen and eases the bloated feeling and other digestive disorders.
  • Massages your spleen and liver.
  • Strengthens your knees.
  • Eases sleep disorders and headaches.

Cardiovascular Workouts:

2. Vertical Jumping Jacks:

This is a common practice in all fitness routines, right from aerobics to cross training. Pump up the blood circulation to your heart and improve your stamina with these easy to do exercises. You just need 2 minutes to complete a set of 100 jacks. Doing it regularly can help you lose weight and stay fit. Do 3 sets of 25 reps each.


  • Elevates the heart rate
  • Improves oxygen supply to the bloodstream
  • Strengthens your muscles
  • Improves fitness
  • Burns fat and helps you lose weight
  • Promotes overall well-being
  • Concentrating on your core while doing jacks will strengthen and tone your abs.

3. Squats Without Weights:

A complete lower body exercise and best mommy workout, it will tone your thighs. Stand with your legs shoulder-width apart. Stretch out your hands. Taking a deep breath, bring your body close to the floor, bending at your knees. Keep your spine erect and hold your abdomen muscles firmly. Exhaling, straighten your legs and come to the starting position. This makes one rep; do 3 sets of 20 reps each. Do the reps slowly to obtain more benefits.


  • Stretches and strengthens the hamstrings, quadriceps, calf muscles and thighs
  • Strengthens and tones the legs and glutes
  • A core-engaging squat will tone and firm the abs
  • Strengthens your back muscles
  • Corrects your posture
  • Burns calories

4. Walking Lunges:

Now you can get into those skinny jeans with walking lunges. A dynamic stretch workout, it shapes your butts and calf muscles, while strengthening your joints. And, it is easy to do. Just make sure that you exhale while lunging and inhale while coming back to the normal position. Keep your spine erect. Tuck in your abdomen for forming it with lunges. Do 3 sets of 10 reps for each leg.


  • Tones your legs
  • When done at a faster pace, it doubles as a cardio workout.
  • Shapes your legs and butts
  • Strengthens and tones the calf muscles
  • Engaging core muscles while lunging strengthens and tones the abs
  • Strengthens your back muscles
  • Corrects your posture
  • Improves the flexibility of the hip flexors

Abs Toners:

5. Scissor Kicks:

Are you jealous of that six pack abs that Shilpa Shetty has? Do these scissor kicks. Lie on your back, and kick up and down. Keep your core, glutes and quads engaged while doing this to make the most out of this exercise. Make sure your back rests comfortably on the floor or mat while the abdominal muscles are sucked in completely. Start with just 3 sets of 10 reps each. Increase the reps per set with time.


  • Strengthens and tones the inner thighs, outer thighs, transverse abdominis and quads
  • Tones the glutes
  • Strengthens and tones your abs
  • Strengthens your back

6. Lying Leg Raises:

Tone your abs with these easy to do leg raises. Despite being easy, this mommy workout yields results only over months. But do not hesitate. These are really effective in strengthening and toning your abs. Lift both legs together towards the ceiling without bending them at the knees as much as possible; slowly lower them back again. Try 15 counts in a set for added benefits. You can do 3 such sets of 10 reps to begin with, improving the repetitions over time.


  • Tones and strengthens your lower abdominal muscles
  • Soothes back injuries with regular practice
  • Leg raises are typically performed while lying on the floor, hanging from a chin-up bar, or a raised curve bar
  • Improves flexibility and strengthens the hip flexors

7. Lying Down Bicycle:

Cycling is one of the most sought-after exercises to get rid of belly fat. It is so easy to learn and practice this at home. Studies suggest that bicycling is a better way to crunch those love handles. It also improves your knee strength.


  • Strengthens the back and abdominal muscles
  • Strengthens the knees
  • Good workout for the thighs and calf muscles
  • Tones the abs and obliques

8. Abs Crunches:

This is yet another popular flat tummy exercise. There are various ways you can do these crunches. This one is the most basic among abs crunches. Lie down on the mat in supine position, knees bent, feet together, and back erect. Holding your abs firmly, lift your shoulders and chest upward with your hands resting behind your head. Slowly bring your body back to the initial position. Start with 15 reps. Do a set of 3. Improve the repetitions with time.


  • Tones and strengthens your abdominal muscles
  • Eases constipation and other digestive disorders
  • Strengthens your core

Back Strengthening:

9. Cobra Pose – Bhujangasana:

Back ache and back strain – these two terms are quite popular among women. Strengthen your back and enjoy freedom from back ache with this simple yoga pose. Lie down on the exercise mat or floor in prone position. Rest your head on the floor. Place your hands near the chest. Take a deep breath and lift your torso right from the hip, balancing your body with the toes and palms. Suck in your abdomen and butts and hold them firmly. Tilt your head upwards to gaze at the ceiling. Hold the pose for about 30 counts, counting slowly. Exhaling gently, relax, and come back to the initial position. Do 5 reps.


  • Stretches and strengthens the arms, chest, abdominal, and shoulder muscles
  • Improves overall flexibility
  • Eases menstrual disorders and corrects the cycle
  • Strengthens, firms, and tones the abs and butts
  • Massages and stimulates the abdomen, easing digestive issues
  • Eases stress and anxiety
  • Strengthens your back and spine, soothing sciatica

Unwind And Relax:

10. Downward Facing Dog – Adho Mukha Svanasana:

This is the best way to complete this home-based mommy workout regimen. The results are fabulous. Along with offering an overall stretch, the pose puts you at ease by easing stress and anxiety. You can go down on all fours and stretch. Alternatively, bend forward as in Padangusthasana, but with the palms resting on the floor. Then, stretch your right leg backwards, followed by the back leg. Breathing normally, tuck in your tummy, and hold it firm. Relax in this pose for about 30 counts. Taking a deep inhalation, come back to the initial position.


  • A mild inversion yoga pose, it improves the supply of blood to the brain and heart
  • Offers overall stretch and relaxation
  • Eases stress and anxiety
  • Strengthens and tones the legs and arms
  • Strengthens and elongates the spine
  • Eases back ache
  • Eases menstrual irregularities when done with head support
  • Tones your abs and glutes

So, all women out there – are you ready to kick off your workout session? What are you thinking? Start now the mommy fitness workouts and discover a new you!

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