Optimal Exercises For Moms: Find What Works for YOU
We all know that exercise is good for us. But when you’re a mom, squeezing in a workout can feel about as realistic as getting eight uninterrupted hours of sleep (a girl can dream, right?). The truth is, moving your body shouldn’t be another overwhelming task on your to-do list—it should be something that works with your body, not against it. And that means finding exercises that fit your current phase of life (and even your cycle) so you can feel better, not more exhausted.
Here’s how to make movement work for you, plus the top 10 exercises that are actually worth your precious time.
Why Finding the Right Workout Matters
Your body isn’t the same every day (thanks, hormones!), so your workout routine shouldn’t be one-size-fits-all either. Whether you’re deep in postpartum recovery, navigating toddler chaos, or just trying to survive the mental load of motherhood, exercise should support your energy levels, not deplete them.
Key takeaways:
During your follicular phase (right after your period), you have more energy—perfect for strength training or high-intensity workouts.
In your luteal phase (leading up to your period), focus on lower-impact movement like yoga or walking to avoid burnout.
If you’re in postpartum recovery, slow and steady wins the race. Prioritize core and pelvic floor work before jumping into intense exercise.
Feeling completely wrecked from mom life? Low-impact movement is still movement. Even stretching counts!
The Top 10 Optimal Exercises for Moms
Walking (Yes, It Counts!) – No equipment, no prep, just you, your feet, and maybe a stroller. Perfect for all fitness levels.
Bodyweight Strength Training – Squats, lunges, push-ups—quick, effective, and toddler-proof (unless they climb on you mid-set).
Yoga & Stretching – Helps reduce stress, improves flexibility, and gives you a much-needed mental break.
Pilates – Core strengthening without crazy impact (ideal for rebuilding strength postpartum).
Jump Rope – Short on time? A few minutes of jumping boosts your heart rate fast.
Dumbbell Workouts – Efficient and effective, with endless options to target every muscle group.
Resistance Band Work – Adds strength-building intensity without heavy lifting.
Kettlebell Swings – A powerhouse move for strength and cardio in one.
HIIT (High-Intensity Interval Training) – Quick, sweaty, and efficient for busy moms who need maximum impact in minimum time.
Dance Workouts – Because sometimes, you just need to shake off the stress (my personal favorite!).
When to Exercise for the Best Results
Morning workouts help set the tone for the day (before mom duties take over).
Lunchtime movement is great if mornings feel chaotic.
Evening workouts can help unwind after a long day—just avoid high-intensity workouts too close to bedtime if they rev you up.
How to Make It Work (Even with a Crazy Schedule)
Break It Up – 10-minute workouts still count! Movement doesn’t have to happen all at once.
Get the Kids Involved – Family walks, stroller workouts, or dance parties = multitasking at its best.
Schedule It Like an Appointment – If it’s on the calendar, it’s more likely to happen.
Find What You Actually Like – If you dread it, you won’t do it. Choose movement that feels good.
Ditch the All-or-Nothing Mentality – Some movement is always better than none. Even five minutes matters.
Final Mom Note:
Exercise doesn’t have to be complicated, exhausting, or another stressor in your already full life. The key is finding movement that works for you, not against you. Whether it’s a five-minute stretch, a brisk walk, or a full HIIT session, every bit counts.
So, take a deep breath, pick one thing from this list, and move—on your terms, in your own way, whenever it makes sense for you.