A Blog For Mums
As a busy mum, finding time to exercise can feel impossible. Between school runs, meal prep, work, and everything else life throws at us, an hour-long gym session just isn’t realistic. But here’s the good news—you don’t need a lot of time to stay active and feel strong. Just 15 minutes a day can make a real difference to your energy levels, strength, and overall wellbeing.
These are my go-to workouts—quick, effective, and perfect for squeezing into a packed schedule. You don’t need fancy equipment, just a bit of space and a willingness to move. Let’s get straight into it!
Squats are brilliant because they work multiple muscles at once—your thighs, glutes, and core all get a workout. Plus, they mimic movements we do every day, like picking up the kids or getting up from the sofa.
How to do it:
If you want to make it harder, hold onto a bottle of water or a weighted object.
Lunges are fantastic for strengthening your legs and improving balance. They also give your core a sneaky workout because you have to stabilise yourself as you move.
If you’re feeling wobbly, hold onto the back of a chair for support.
Push-ups are one of the best exercises for building upper body strength, and they also work your core at the same time.
If this is too tough, drop to your knees for a modified push-up.
Glute bridges are amazing for toning your bum, strengthening your lower back, and even helping with posture.
For an extra challenge, hold at the top for a few seconds before lowering.
If you hate sit-ups (I do!), the plank is a brilliant alternative for core strength. It works your abs, back, and shoulders all at once.
If a full plank is too much, drop to your knees but keep your core engaged.
Jumping jacks are a great way to get your heart rate up fast. They also improve coordination and boost circulation.
This one gets the blood pumping fast—great if you need an energy boost!
Mum arms get a workout every day carrying kids and bags, but tricep dips really help tone that tricky area at the back of the arms.
If this is too hard, move your feet closer to reduce the intensity.
This is a simple but effective move that gets your heart rate up and works your legs at the same time.
If you need a lower-impact option, slow it down and march in place.
Side leg raises help tone your legs and improve hip stability, which is great for posture and overall strength.
For an extra challenge, add a resistance band around your thighs.
These are brilliant for working your obliques (the muscles at the side of your core) without having to lie down on the floor.
If you’re short on time, pick 5-6 exercises and do each for 45 seconds with a 15-second rest in between. If you have extra time, repeat the circuit twice for a full-body blast.
Here’s an example:
This gives you a quick, effective session in under 15 minutes!
As mums, we’re constantly juggling a million things, but squeezing in a short workout can make a huge difference in how we feel. Even if you only have 10-15 minutes, moving your body regularly boosts energy, reduces stress, and helps you feel stronger—both physically and mentally.
The key is consistency. You don’t need an hour at the gym, just a little time each day to look after yourself. Give these exercises a go, mix them up, and most importantly, have fun with it!
Self Care and Health
