If you have read my previous post, “How To Tone Your Mombod in 15 Minutes” , You now know that working out doesn’t have to be long and overwhelming. In fact, in most cases, as a busy mom, you will benefit more from keeping your at home workouts quick and effective, rather than exerting all of your daily energy into one long exercise sequence.
Furthermore, I also posted up a video on Instagram featuring a quick and effective, full body, at home workout that proved to be a great resource for anyone as a mom to complete; and for that reason, on this post I will be breaking down each exercise on the workout and explaining how to do them correctly.
One last thing; in this video you will see my toddler running around and living his best toddler life. (Watch out for when he breaks into dance!) I have created The 30 Day Blossoming Fitness Busy Mom’s Workout Plan to have similar, functional workouts that can be done with your toddler crawling on top of you or your baby laying beside you. Moreover, if you are a mama who struggles with balancing a fitness routine with mom life, this workout plan and community will benefit you and help you fit fitness into your life without adding to the chaos. Click here to learn more!
First, watch this video containing the full workout + my sons awesome dance moves!
2-3 rounds of
12 plank to wide squat sequence
16 plank front strokes
20 side plank swings (each leg)
10 plank arm presses (each arm)
10 leg press bridges (each side)
Now, let’s break down each exercise!
Exercise 1: Plank to Wide Squat Sequence
This exercise is great for working the whole body because it involves so many different aspects of movement and breath.
- First, begin in a tuck squat with your hands flat on the ground.
- Jump your feet out and assume a plank position.
- Next, slide your feet around your body to be in line with your hands and stand up while bringing your arms out to the side.
- Squat 3 times, keeping your legs wide and your toes angled out a small amount. At the bottom of each squat, bring your arms in to make a large circle (like you’re holding a beach ball).
- Take a deep breath in, filling your diaphragm and your pelvic floor.
- As you straighten your knees, extend your arms out to the side while exhaling, emptying your belly of air, and pulling up in your pelvic floor.
- Place your hands back on the floor.
- Slide your feet around your body and back into plank.
- Jump your feet back into a tuck squat.
Exercise 2: Plank Front Strokes
- Begin in plank.
- Bring one hand to your shoulder.
- Swing it in a half circle motion, until it is above your head.
- Place it back on the ground.
- Repeat this on the other arm.
During this exercise, focus on not letting your weight shift from side to side as much as possible and keeping stability in your core.
Exercise 3: Side Plank Swings
- Begin in a side plank position with your forearm on the ground and your opposite hand in front of you as support.
- Swing your top leg back and fourth, focusing on not wiggling in your upper body.
Be sure to not swing your leg to far in front of you or behind you. This is a small movement and should be done while contracting your muscles in both your legs and abdominals.
Exercise 4: Plank Arm Presses
- Begin in, you guessed it, plank! (On your hands)
- Bring one hand to your shoulder.
- From there, press your hand straight over your head.
- Repeat this sequence until you reach 10.
Again, during this exercise, it is important to practice not shifting your weight from side to side, but keeping it center.
Exercise 5: Leg Press Bridges
Before breaking down this exercise, I want to remind you of your breathing. Moreover, your inhale should fill your diaphragm and belly, while relaxing your pelvic floor muscles. Then, your exhale should empty your belly, while you pull up in your pelvic floor and lower abdominal muscles as well.
- Begin, laying on your back with your knees up.
- Place one foot above you with your knee bent (inhale here).
- Press both into the floor with your supporting foot (lifting your bottom up) and your top leg straight (exhale here).