Quick 10-Minute Bodyweight Workout Perfect for Busy Moms

As a busy mama you have to be ready whenever that short opportunity for fitness presents itself, and bodyweight workouts are the ideal solution because they can be done at home or in those quick moments away from baby pump-heavy-session. Require no equipment so you can do them from anytime and anywhere. For his 10-minute bodyweight circuit, you'll do each exercise for a total of 40 seconds and complete as many good reps during that window before resting for the remaining :20 to catch your breath and move on to the next one. Perform the circuit twice for a total of 10 minutes. Before your workout, warm up for 4 or 5 minutes with dynamic stretches to increase blood flow, flexibility and avoid overloading the muscles. When you finished your workout, do static stretches to help recover and reduce the sore.

1. Squats

Squats are no joke when it comes to crushing your quads, glutes and hamstrings so this is definitely a win for the lower body! Of course since it helps Bose improve core muscles and flexibility (fab u lous for the chasing of kids!

How to do it:

Position your feet at hip-width, perform a squat where you bend your knees as if sitting down on a chair and maintaining an upright chest then drive through heels thereafter to stand up.

Modify:

If you need to ease into this move, don't squat as low or add a jump at the top – your choice.

2. Reverse Lunges

Reverse lungesShape your legs and glutes, add in balance work. Doing these will build that lower back and lord knows mamas, yall need it for all the stuff you do daily!

How to do it:

Begin in a standing position, step one leg back into a lunge (bend both knees until they form right angles), and press through the front heel to return. Repeat on each side sources。

Modify:

To the easier version, lessen depth or hold weights.

3. Glute Bridge

The glute bridge is ideal for strong glutes and a stable lower back. This one is good for posture and core stability – nice for holding kids or shopping!

How to do:

lie on your back with your knees bent and your feet flat. Raise your hips, squeeze your glutes at the top, and then lower them.

Modify:

elevate one leg in the air when bridging to make it more difficult.

 4. Forearm Plank

Planks are a great total body exercise in your core, shoulders, and chest. Helps improve stamina and can be done anywhere!

How to do:

Start down and raise your body onto your forearms and toes while keeping your body straight.

Modify:

drop to your knees to make it easier, but keep your body straight from your head to your knees.

5. Leg Raises

Lower your abs and hip flexors with leg raises – perfect for core muscle strength-building, minimizing back pain.

How to do:

Lay on your back with your legs extended straight. Place your hands beneath your glute. Raise your legs to a 90-degree angle and then gently lower them.

Modify:

Make sure the action is slow and controlled and focuses more on your core. As a busy mom, you can perform these exercises in very little time.