5 Simple Moves for Busy Mums: How to Fit Fitness Into Crazy Schedules (Without the Gym Guilt)

5 Simple Moves for Busy Mums: How to Fit Fitness Into Crazy Schedules (Without the Gym Guilt)

Because Real Life Is… A Lot

Between school drop-offs, work, cooking, laundry, cleaning, running a business, and trying to remember what self-care even feels like — the idea of “finding time to work out” can feel like a joke.

Most mums and busy adults don’t struggle with motivation.
They struggle with capacity.

You don’t need a 60-minute gym session or a strict routine.
You need something that fits into real, everyday life — not the fantasy version of it.

This is why I teach simple, efficient movement: moves you can do at home, in your lounge room, next to the kids, between emails, or while dinner is cooking.
No equipment. No guilt. No pressure.
Just practical fitness that works for busy humans.

Let’s dive into 5 moves that take minutes, strengthen your whole body, and help you feel more energised — even when life is chaos.

1. Squats — The Ultimate Strength Builder for Everyday Life

Time: 1–2 minutes
Muscles: Legs, glutes, core

Squats mimic real-life movement — sitting, standing, picking things up, lifting kids.
Just 10–15 squats a day can:

  • Increase lower-body strength

  • Improve mobility

  • Boost your metabolism

  • Support long-term fat loss

How to do it:
Feet hip-width apart → sit your hips back → stand tall → repeat.
If you have a toddler nearby, they will 100% join in — enjoy the cute chaos.

Busy-life tip:
Do 10 squats while your coffee brews.

2. Incline or Wall Push-Ups — Upper Body Strength Without the Strain

Time: 1–2 minutes
Muscles: Chest, shoulders, arms, core

Push-ups don’t need to be intimidating. Wall push-ups or bench push-ups still build serious strength.

How to do it:
Hands on a wall or counter → step back → lower your chest → press away.

Benefits:

  • Tones arms and shoulders

  • Strengthens core

  • Easy on wrists and joints

Busy-life tip:
Do 8–12 push-ups every time you walk past your kitchen bench.

3. Glute Bridges — Perfect for Lower Back Support

Time: 1 minute
Muscles: Glutes, hamstrings, lower back

Most mums feel lower back pain from bending, lifting, carrying, and feeding.
Glute bridges strengthen the muscles that support your entire pelvis.

How to do it:
Lie on your back → feet flat → lift hips → squeeze glutes → lower down.

Benefits:

  • Better posture

  • Less back pain

  • Stronger core and glutes

  • More stability

Busy-life tip:
Do 10–15 bridges while watching your favourite show at night.

4. Step-Back Lunges — Strength + Coordination in One Move

Time: 1–2 minutes
Muscles: Legs, glutes, core

Lunges are phenomenal for leg strength, balance, and joint health — and stepping back is gentler on the knees.

How to do it:
Step one foot back → lower down → stand tall → switch sides.

Benefits:

  • Improves balance

  • Tones thighs and glutes

  • Boosts everyday functional strength

Busy-life tip:
Do 6–8 per side while you wait for the microwave.

5. Planks — Core Strength Without Crunches

Time: 20–30 seconds
Muscles: Core, abs, shoulders, glutes

Crunches aren’t always great for posture or pelvic floor — but planks engage your full core safely and effectively.

How to do it:
Forearms or hands → body straight → engage your belly → breathe.

Benefits:

  • Stronger core

  • Better posture

  • Better balance

  • Support for lower back

Busy-life tip:
Hold a plank while your kids count to 20 (they’ll love this).

How to Use These 5 Moves Together (The Busy Mum Circuit)

Here’s a quick, effective circuit you can do in under 8 minutes:

  1. 12 squats

  2. 8–12 incline push-ups

  3. 15 glute bridges

  4. 6–8 step-back lunges per leg

  5. 20–30 sec plank

Repeat 1–2 times.

This is enough to:
✔ activate every major muscle group
✔ build strength
✔ boost energy
✔ create consistency
✔ improve mood instantly

Small action → big win → builds momentum.
This is the formula for sustainable fitness.

Why Small Wins Work Better Than Long Workouts

When your schedule is already full, overcommitting leads to giving up.

Small, doable workouts:

  • Lower the resistance to getting started

  • Fit into everyday life

  • Build confidence

  • Become habits faster

  • Keep you consistent

  • Don’t feel overwhelming

Remember: Consistency beats intensity every time.
When you take care of your strength in small doses, your body (and mind) thrive.

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