A few weeks ago I shared my 11 Life Hacks for Moms relating to all things LIFE, more specifically how to balance the nutrition side of it as a busy mom…no scratch that…as a busy “human” (mom, dad, man, or woman). This week, we’re talking about the “E” word…the word that scares most moms because we have no time to fit it in!!! I’m sure you know exactly what I’m talking about…exercise. #Eeek. Don’t you feel a bit overwhelmed just at the mention of the word? I get it…I used to be the same way until I realized I didn’t actually HAVE to carve out a full hour at the gym to meet my fitness and body goals. I mean, let’s face the reality…we just don’t have that kind of time most days!!!?Luckily, being fit and feeling good about your body doesn?t require an exorbitant amount of time spent in the weight room.
Along with my good friend and fellow mommy (of 6!),?Deborah Goodman?(go follow her if you don’t already?I love her), I?ve compiled a list of our favorite total body moves that can be done in the comfort of your own home whether your kids are running around you or not. Each of the movements requires minimal equipment or can even be done with just your body weight.
With some basic knowledge of these movements, you can structure phenomenal workouts to get you the results you are looking for…AT HOME! PS: Even if you are in great shape already, these moves will kick your booty when done right!
To make it easier for you to understand movement standards, I made a couple of vids for you, with a recap and notes below each. First up…the?stability ball!!!!
- Hamstring Roll-Ins: These will activate your posterior chain better than anything else I’ve done at home. Nice and controlled is the name of the game here.
- For Extra Glute Stimulation, add a Band: As you roll the ball up, press outward with your knees for additional medial glute stimulation.
- Advanced: Single Leg: This one can be tricky, so be patient with yourself.
- Plank Ball Roll-Ins: The muscles targeted here are the shoulders and the core. Balance and coordination are also challenged.
- Beginner: Tuck?
- Advanced: Pike
- Stability Ball Push Ups: These chest, shoulder, and tricep moves take balance to another level. 😉
- Beginner: Hands on Ball: Activates core and challenges balance.
- Advanced:?Decline with Hands on Floor: Only attempt these once the beginner ones have become very easy for you.
- Toe Touches: No, not cheer jumps! These toe touches are core and ab moves. WARNING: Those with Diastasis Recti should NOT do this unless cleared by a doctor.
- Beginner: NO BALL: Simply lift toes into the air touching with your hands.
- Advanced:?Pass ball from hands to feet, then feet to hands as you contract your abs.
- Standard Ball Crunches: Diastasis Girls…these are okay to do. Ensure you breathe out and?draw in as you contract! Focus on pausing and squeezing vs fast quick pulses.
- Beginner: Ball High?
- Advanced: Ball Low: Feel free to add weight.
Note: Don’t have a stability ball? Get an amazing one here.
Next up…resistance?bands!!!
- Lateral Squat Walks: Keep toes pointed forward and knees pressing OUT, over your toes. Be aware of keeping weight in your heels.
- Modification One: Stay Low: This helps keep that burn the entire time. I do it this way half the time, and the vacation above half the time.
- Modification Two: Forward/Backward: Keep your weight in your heels as much as possible, and stay low.
- Air Squats: By adding a band to this simple move, you will activate your glutes MUCH more!
- Advanced/Cardio Modification: Pop Squats: This can be done with an aerobics step as well, but when I band these, I do them on flat ground.
- Hip Thrusts: Traditionally done with a bench, I take it to the floor and just use a band occasionally. LOVE THESE…you will control the resistance with the amount of pressure you give with your knees pressing outward.
- Squat Kickbacks: I’ve found that by using a grippy band for these, the band will stay high and not drop to your feet. Great for the booty!!
- Side Hops: Takes those lateral squat walks to another level by adding in a cardio component.
NOTE: The bands I’m using in the video are listed below…
Orange SlingShot Hip Circle (size Small/Medium)
Black Grippy SlingShot Hip Circle (size Large/XLarge)
Dumbbells
You can add weights or dumbbells to many of the exercises above for added resistance and load. If you don?t have dumbbells and don?t want to spend money on them, use gallon water jugs. They?re the cheapest 8 lb weights on the market! 😉
Recommendation
Look at each of these moves as a la carte menu items that you can mix and match as you please. My recommendation is to pick 3-5 each session and perform 3 sets of each for starters, working up to 5 sets of each. An appropriate number of reps for each set is anywhere between 10-20, and make sure to take a day of rest between each muscle group. So if you are working predominantly glutes and legs one day, do upper body or cardio the next day before working those hot buns again.
So ladies…get your band and your ball, and get moving!!
Xoxo,
Heidi
What I’m wearing:
Tights: Reebok Dance Shattered Glam
Shoes: Reebok Hayasu
Related reading:
Exercise? It?s A Family Affair!
No Time for Exercise?
#MomLife: 11 Life Hacks for Getting Fit
All About Exercise
Transformation Tip | 5 Minutes to Fight Fat and Get Fit
Commercial Break Workout: Total Body Blaster
60 Responses
I have a little one and a busy schedule (and no extra funds!) and so am unable to make it to the gym to make use of expensive equipment … this post is so helpful giving me ideas of new things I can try at home to get (and keep!) in shape. Thank you!!
This will be the first workout I do when I’m done with this pregnancy. I own an infant rescue swim school, but am dying to own a baby and me boot camp as well where I can make mommas really work!!
I love your blog posts about at home workouts! They’re always so simple to follow and work so well (for me anyway).
Thank you for the workout tips! I love then so much.
Love this! I suffer from FBS (flat booty syndrome) hopefully I can do these on the days I can’t make it to the gym!
I have lost 106 pounds and now I have the bat wings. Can you suggest any excercises to tighten the arm skin? I am a single mom and am so depressed I can’t even enjoy the weight loss because I can’t afford a skin reduction surgery.
Hi Kris: Congratulations on losing 106 pounds! That’s amazing! You’ve done something that so many people only dream about doing! You really can’t do exercises that tighten skin, exercises strengthen the muscles under the skin. However, here’s a workout post that might help: https://heidipowell.net/11298. 🙂
What about exercises geared for people with bad knees or limitations cause we are overweight?
Hi Justine: With knee issues, or any health limitations, it’s best to discuss any exercises with your healthcare team first and then follow their recommendations. They are the best ones to help you figure out what will work best for you since they understand the nature of your issues and can work with you on a one-on-one basis.
Heidi
I am from Ireland and I have been watching you guys for so long, I am over weight and desperate to get it off once and for all, My story is a very dysfunctional and painful one. I don,t want to broadcast it here but I have tried to contact you personally but alas I have been unsuccessful. Please can you help!
Many thanks
Hi Adeline: Thank you for your comment! You can learn all about Chris and Heidi’s carb cycling program – the same program they use on their show – in this post: https://heidipowell.net/9060. And be sure and follow all the links within the post too. Choose a cycle, and go! You can do this!
Thank you soooo much for putting these together! I am in the middle of my own transformation and I have been looking for something like this to change it up and add to what I have been doing. I am down 30 lbs and you have been and you guys are such an inspiration…You and your family/team are awesome!!!
Hi Katie: Congratulations on losing 30 lbs! That’s awesome!!!!
Hi Heidi!!!!!
I’m a huge fan of yours and you stand for!!! I’m a 39 year single mommy of 2!!!! I’ve been competing since 2009 unfortunately never received my pro card. But I have a hard time finding a balance if Im not competing I feel like I have no goals and is a little hard for me to stick to a plan. I am the type of person where I need it laid out in front of me!!! I’m 5 ft even and weigh between 112-115 and I just want to lean out some. I think I am a little too “stocky or blockey” I just cant seem to find my “happy” place….HELP PLEASE!!!
@christinacodafit