The Best Exercises for Stay-at-Home Moms

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Giving birth to new life is one of the most exciting moments that we, as humans, can experience. But for moms, it’s not only an emotional but also a physiological rollercoaster. From gaining weight to losing it to having to take care of a new human, including breastfeeding, nurturing, and so on, the first year and a half after giving birth can be quite challenging for new moms as they adapt to the changes. 

With that said, quite a lot of stay-at-home moms quickly want to start exercising again. The only problem is finding the time to do it – with so many daily tasks, finding time to train can feel selfish. Especially when there’s a child to take care of. But it’s important to remember that self-care is essential for being a good parent, and it can improve other areas in your life, including work, marriage, and children. 

And so, if you’re one of those moms that’s ready to get back into the active lifestyle and you’re looking for quick, easy, and effective exercises, then this list is for you. 

The Best Types of Training for Stay-at-Home Moms 

This list will combine both cardio and strength exercises so that you can choose one or so that you have an alternate option on days when you don’t like doing one or the other. 

Cardio on a Machine 

Apart from what you might see or hear on the internet, doing cardio is actually great for you. Not only can it help you shed a few pounds off, but it also strengthens your aerobic system, gets your heart rate up, and is overall a terrific full-body workout, especially if you’re short on time. 

You can choose to do either minute on the bike or the elliptical, depending on what you have access to, and the best thing is that you can even purchase a machine for your own home. Most companies that produce gym equipment do offer smaller models that can fit into any apartment, and the prices are relatively cheap (especially if your second-hand). 


Running stands alone as one of the cheapest, most accessible exercise options that are also quite effective. Going on a run, near your house or at a park can get you sweaty in less than 10 minutes, and it provides a great outlet for negative emotions, as the runner’s high is something everyone experiences. 

Along with that, you don’t need to invest money in running – you only need a pair of good shoes and possibly your headphones, and you’re good to go. Over time, as you progress, you can start running for longer or you can do intervals where you shift between light running and sprinting. 

Regardless of whether your goal is to be more active or to lose weight simply, running is a great option for all fitness levels, as it can help you achieve both, sometimes even at the same time.

Strength Training 

If you have the time to go to a gym or you simply have some kettlebells/dumbbells at home, you can do strength training sessions. Everywhere online, you can find exercise programs for strength training that will enable you to build muscle and lose fat. 

Along with that, when it comes to women’s physiques, strength training can have many additional benefits as it strengthens the bone structure and thus prevents early osteoporosis (a disease from which most women suffer). The great thing is that strength training can be done, even if you don’t have any weights available – if you’re a beginner, your own body weight can be challenging enough to get your heart pumping and your muscles working. 


During the last few years, doing pilates has gotten more and more popular for various reasons. It’s a form of exercise that, in most cases, requires only desire and a good mat, and it’s super effective at helping you build both strength and mobility. The intensity of pilates sessions can easily be adjusted depending on how you’re feeling on a given day or on your fitness level – they can be sweaty and difficult but also slower and more relaxing. Precisely that kind of versatility is what makes it so beloved by many moms and women overall. 

In Conclusion

Regardless of what exercise you choose to do, the most important thing is to start moving. It doesn’t matter whether it’s a 10-minute run or a 30-minute walk – getting your heart pumping and your muscles working will help you feel so much better. Not only can it help you lose any additional weight you’ve gained, but it also does wonders for your mind – it’s a terrific distraction from all the daily struggles, and it’s a great way to get rid of all the stress, which comes with being a stay-at-home mom. So, our advice is not to be too picky – just choose an activity you enjoy doing and stick with it. The results will inevitably come.

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